⚙️ Input Parameters
❓ FAQ
What is 1RM?
1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single repetition of an exercise with proper form. It's a key measure of strength and the foundation for structuring your training loads.
Which formula is most accurate?
Different formulas work better for different populations. Brzycki is reliable for beginners, Epley works well at lower rep ranges, and Lombardi suits endurance-oriented training. For best results, average the values from multiple formulas.
Is estimating 1RM safer than testing it?
Yes. Directly testing your 1RM carries some injury risk, especially for beginners. This prediction method using submaximal weights (3-10 rep range) is safer and still provides reliable estimates. Avoid using rep counts above 15 for accuracy.
What are training zones?
Training zones are intensity ranges based on percentages of your 1RM. 60-70% for endurance, 70-80% for hypertrophy (muscle growth), 80-90% for strength, and 90%+ for maximal strength/power output.