1. What is the One-Rep Max Equation?

The One-Rep Max (1RM) equation estimates the maximum weight you can lift for one repetition based on your performance with submaximal weights. The relative 1RM (divided by body weight) is particularly useful for comparing strength across different weight classes.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( bench \) — Weight lifted in bench press (kg or lbs)
• \( reps \) — Number of repetitions performed
• \( bodyweight \) — Your body weight (kg or lbs)

Explanation: The equation estimates your one-rep max based on submaximal performance, then divides by body weight to get relative strength.

3. Importance of Relative Strength

Details: Relative strength (strength divided by body weight) is crucial for comparing performance across different weight classes and assessing functional strength.

4. Using the Calculator

Tips: Enter the weight you used for bench press, the number of reps you completed, and your body weight. Select the unit (kg or lbs) for all measurements.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate relative strength instead of absolute strength?
A: Relative strength accounts for body size, making comparisons between individuals of different sizes more meaningful.

Q2: What is a good relative bench press score?
A: For men, 1.0x body weight is good, 1.5x is excellent. For women, 0.8x is good, 1.2x is excellent.

Q3: How accurate is this estimation?
A: It's reasonably accurate for reps ≤10. For higher reps, other formulas might be more precise.

Q4: Should I test my actual 1RM?
A: Only if you're experienced. Testing 1RM can be dangerous without proper preparation and spotting.

Q5: How often should I test my relative strength?
A: Every 4-8 weeks is sufficient to track progress without interfering with training.