1 Rpm Calculator

How to Use the 1 RPM Calculator

This guide will walk you through the process of using the 1 RPM Calculator to determine your one-repetition maximum (1RM) based on your weightlifting performance. Follow these steps carefully to get accurate results.

Step 1: Gather Your Information

Before using the calculator, ensure you have the necessary information at hand:

• The amount of weight lifted, in either kilograms or pounds.
• The number of repetitions performed.

Step 2: Enter Weight Lifted

Locate the input field labeled Weight Lifted (kg/lbs). Enter the weight you lifted in the appropriate unit. Keep in mind that the minimum value allowed is 0, as a negative weight wouldn’t be meaningful.

Step 3: Enter Repetitions Performed

Find the input field labeled Repetitions Performed. Input the number of repetitions you completed, which should be between 1 and 12. This range ensures that the calculation is applicable and accurate.

Step 4: Select Calculation Formula

The calculator provides three different formulas for estimating your 1RM. Choose the formula that you wish to use from the Formula to Use selection menu. The available formulas are:

• Brzycki
• Epley
• Lander

Each formula may provide slightly different results based on its own calculation method.

Step 5: Review 1RM Results

After entering the necessary data and selecting a formula, the calculator will display your estimated 1RM. Depending on the selected formula, check the corresponding result field:

• Brzycki 1RM displays if Brzycki is chosen.
• Epley 1RM displays if Epley is selected.
• Lander 1RM displays if Lander is used.

Your result will be presented as a number rounded to two decimal places, followed by the appropriate unit (kg/lbs).

Step 6: View Training Percentages

The calculator also provides estimated training percentages based on the chosen formula. The training percentage gives you an idea of what percentages of your 1RM look like for various lifting intensities.

Conclusion

By following these steps, you can effectively use the 1 RPM Calculator to estimate your one-repetition maximum. Remember to choose the formula that you prefer and consistently use it for tracking your progress over time.