This **1RM calculator** estimates the one rep maximum for your weight training which is the amount you can lift in a single repetition. Read more about bench pressing and the calculation formulas below the form.

## How does this 1RM calculator work?

This is a tool that can be used to find out the approximate 1 rep max which is also called one repetition minimum and can prove useful to those whishing to weight train. The 1 rep max is defined as the amount of weight one person can lift in a single repetition. This value is suggestive for the estimate of the maximum strength of a weight lifter. All you have to do for the *1RM calculator* to work is to input the weight lifted and the number of repetitions and then choose the formula you want to use.

## The types of formulas employed for 1 rep max

2. By Epley formula:

3. By Lander formula:

4. By Lombardi formula:

5. By Mayhew formula:

6. By O'Conner formula:

7. By Wathan formula:

## Example results by two formulas

- Calculating bench press by Lander formula for weight lifted = 50lbs with 6 repetitions, the result is ~ 1 Rep Max for Bench Press: 58.64 lbs
- Calculating bench press by Lombardi formula for weight lifted = 50lbs with 6 repetitions, the result is ~ 1 Rep Max for Bench Press: 59.81 lbs

## Tips for good repetitions

- Make sure you maintain a correct position of your shoulders while touching the bench.
- Be sure to keep a natural spinal curve.
- Keep your feet flat on the ground.
- Choose the proper type of bench, for instance the soft ones are not recommended for heavy lifters as they don’t offer the right support.
- Don’t forget that the position of your hands on the bar will affect the groups of muscles you want to work.
- Do not bounce the bar off your chest.
- Make sure you breath properly.
- Keep a spotter around to help you when you max out.
- Make at least 2-3 minute breaks between the sets.
- Be aware of the weak side and work it more than normal.

## References

1) Brzycki M. (2012) A Practical Approach To Strength Training. Blue River Press

2) Knutzen K, Brilla L, Caine D. (1999) *Validity of 1RM Prediction Equations for Older Adults. The Journal of Strength & Conditioning Research. p. Vol 13*, Issue 3, Page 242-246.

3) Marchese R, Hill A. (2011) The essential guide to fitness: for the fitness instructor. Sydney, NSW: Pearson Australia

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