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