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

The 1 Rep Max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. It's a common measure of strength in weight training and is particularly important for bench press performance assessment.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed

Explanation: This formula estimates your one-rep maximum 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, tracking strength progress, and setting appropriate weight loads for different training goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for a given number of repetitions (typically between 2-10 reps). The more reps you use, the less accurate the estimate becomes.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this calculator?
A: The Epley formula is generally accurate for 1-10 reps. For higher reps, other formulas like Brzycki might be more appropriate.

Q2: Should I actually test my 1RM?
A: For beginners, it's safer to estimate. Experienced lifters can test 1RM with proper spotters and technique.

Q3: Does this work for all exercises?
A: While designed for bench press, it can estimate 1RM for other lifts, though accuracy may vary by exercise.

Q4: Why does my calculated 1RM change?
A: Your estimated 1RM will vary based on your current strength level, fatigue, and the rep range you test with.

Q5: How often should I calculate my 1RM?
A: Every 4-8 weeks to track progress, but don't obsess over daily fluctuations.