1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum weight you can lift for one repetition based on the weight you can lift for multiple repetitions. This is particularly useful for bench press training and programming.

2. How Does the Calculator Work?

The calculator uses the 1RM equation:

Where:

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

Explanation: The equation accounts for the relationship between submaximal weights and repetitions to estimate your one-rep max.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing training programs, tracking strength progress, and setting appropriate weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted (in kg or lbs) and the number of repetitions you performed (between 1-36). All values must be valid (weight > 0, reps between 1-36).

5. Frequently Asked Questions (FAQ)

Q1: Why estimate 1RM instead of testing it directly?
A: Direct 1RM testing can be risky and requires proper preparation. Estimation is safer and works well for most training purposes.

Q2: How accurate is this estimation?
A: It's reasonably accurate for most people in the 3-10 rep range. Accuracy decreases for very high or very low rep counts.

Q3: Should I test my 1RM regularly?
A: For most lifters, testing every 8-12 weeks is sufficient. Advanced lifters may test more frequently.

Q4: Are there other 1RM formulas?
A: Yes, other popular formulas include Epley's (1RM = weight × (1 + 0.0333 × reps)) and Brzycki's (1RM = weight × (36 / (37 - reps))).

Q5: Can I use this for other exercises?
A: While designed for bench press, it can provide rough estimates for other compound lifts, though accuracy may vary.