1-Rep Max Calculator

Finding Your One-Rep Max (1RM) and Performing a 10-Rep Max Test

Finding your one-rep max (1RM) involves determining the maximum amount of weight you can lift for one repetition of a specific exercise. The code provided calculates the 1RM using the Epley formula, which is based on the weight lifted and the number of repetitions performed.

A 10-rep max test is a way to estimate your 1RM without lifting the maximum weight. This test involves lifting a weight that you can perform for 10 repetitions or less with proper form. The weight should be challenging but doable for around 10 reps. The weight is too light if you can perform more than 10 reps.

Step-by-Step Guide to Performing a 10-Rep Max Test:

1. Warm-up: Spend 5-10 minutes warming up with light cardio and dynamic stretching to prepare your muscles for the test.
2. Choose an exercise: Select the exercise for which you want to determine your 1RM (e.g., bench press, squat, deadlift).
3. Perform a few sets with lighter weights: Start with a light weight and perform a few sets of the chosen exercise to further warm up the muscles and practice proper form.
4. Determine the appropriate weight for the 10-rep max test: Choose a weight that you believe you can lift for 10 reps. It should be challenging but doable.
5. Perform the 10-rep max test: With the chosen weight, perform 10 reps with proper form. If you can do more than 10 reps, increase the weight and try again two to five minutes later. If you perform less than 10 reps, you have completed the test.
6. Calculate your 1RM: Once you've successfully completed the 10-rep max test, input the weight and reps into the calculator below. The calculator will estimate your 1RM using the Epley formula.

After determining your 1RM, you can use the provided information to calculate the weight you should lift at various percentages of your 1RM, which is helpful for designing strength training programs that target different aspects of your fitness, such as hypertrophy, strength, or endurance.