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:

• \( bench \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: This formula estimates your one-rep max based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use the heaviest weight you can lift with good form for accurate results.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It provides a good estimate for most people, but actual 1RM may vary based on individual factors like muscle fiber composition and training experience.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative, though experienced lifters may benefit from occasional actual testing.

Q3: Does this work for all exercises?
A: This formula works best for compound lifts like bench press, squat, and deadlift. Different equations might be more accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use this for bodyweight exercises?
A: This formula isn't ideal for bodyweight exercises as the mechanics are different. Use specialized formulas for exercises like pull-ups.