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3RM Formula:
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The Three Rep Max Calculator estimates your one-repetition maximum (1RM) based on the weight you can lift for multiple repetitions. This is particularly useful for bench press training to determine training loads without attempting a true 1RM, which can be risky.
The calculator uses the Epley formula:
Where:
Explanation: This formula estimates the maximum weight you could lift for one repetition based on your performance with submaximal weights.
Details: Knowing your estimated 1RM helps in designing effective training programs, setting appropriate training loads, tracking strength progress, and minimizing injury risk from attempting true 1RM lifts.
Tips: Enter the weight you lifted in pounds and the number of repetitions you completed. For most accurate results, use a weight that brings you close to failure within 2-10 repetitions.
Q1: How accurate is the 3RM calculator?
A: The Epley formula provides a good estimation for most people, but individual variations exist. It's most accurate when using 3-5 repetitions.
Q2: Should I test my actual 1RM?
A: Actual 1RM testing carries higher injury risk and requires proper technique and spotting. Estimation formulas provide a safer alternative for most trainees.
Q3: How often should I recalculate my 1RM?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you significantly increase your training weights.
Q4: Can I use this calculator for other exercises?
A: While designed for bench press, the formula works for most compound lifts, though accuracy may vary between exercises.
Q5: Why is my estimated 1RM different from my actual 1RM?
A: Factors like exercise technique, muscle fiber composition, training experience, and fatigue can cause differences between estimated and actual 1RM.