1. What is One Rep Max (1RM)?

The one-repetition maximum (1RM) is the maximum amount of weight you can lift for a single repetition of a given exercise. It's a standard measurement used to assess strength and track progress in resistance training.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed
• 0.0333 — Epley formula coefficient

Explanation: The formula estimates your maximum strength based on how much weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (between 1-20). For best results, test with weights that allow you to complete 3-10 reps with good form.

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 formulas provide a safer alternative while still being reasonably accurate.

Q2: How accurate is the Epley formula?
A: It's most accurate for 3-10 reps. For higher reps (>10), other formulas like Brzycki might be more appropriate.

Q3: Should I test my 1RM regularly?
A: Testing every 4-8 weeks is sufficient for most lifters. More frequent testing can interfere with training progress.

Q4: Does this work for all exercises?
A: It works best for compound lifts (squat, bench press, deadlift). For isolation exercises, direct testing may be better.

Q5: How should I warm up before testing?
A: Perform 3-5 warm-up sets with progressively heavier weights, allowing 2-3 minutes rest between attempts.