1. What is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a common measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( weight \) — The weight you lifted (kg or lbs)
• \( reps \) — The number of repetitions you performed (1-36)

Explanation: This equation estimates your 1RM based on submaximal loads, allowing you to determine your maximum strength without actually attempting a 1RM lift.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking progress, and determining appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the weight you lifted and the number of repetitions you performed with that weight. For best results, use a weight that allows between 2-10 reps to failure.

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky, especially for beginners. Estimation provides a safer alternative while still being reasonably accurate.

Q2: How accurate are 1RM calculators?
A: They provide good estimates (±5-10%) for most people, but individual variations in muscle fiber composition and technique can affect accuracy.

Q3: Should I use kg or lbs?
A: The calculator works with either unit - just be consistent with the unit you choose to input.

Q4: What's the maximum number of reps I can use?
A: The equation works best with ≤10 reps. While it can technically handle up to 36 reps, accuracy decreases with higher rep ranges.

Q5: How often should I update my 1RM?
A: Every 4-8 weeks for beginners, or whenever you significantly increase your training weights.