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<!DOCTYPE html>
<html lang="en" data-bs-theme="dark">
<head>
<meta charset="UTF-8">
<meta name="viewport" content="width=device-width, initial-scale=1.0">
<title>1RM Calculator - Fitness Calculators</title>
<!-- Bootstrap CSS with Replit theme -->
<link href="https://cdn.replit.com/agent/bootstrap-agent-dark-theme.min.css" rel="stylesheet">
<!-- Font Awesome Icons -->
<link rel="stylesheet" href="https://cdnjs.cloudflare.com/ajax/libs/font-awesome/6.0.0/css/all.min.css">
<!-- Custom CSS -->
<link rel="stylesheet" href="custom.css">
</head>
<body>
<!-- Navigation Bar -->
<nav class="navbar navbar-expand-lg navbar-dark bg-dark">
<div class="container">
<a class="navbar-brand" href="index.html">
<i class="fas fa-dumbbell me-2"></i>Fitness Calculators
</a>
<button class="navbar-toggler" type="button" data-bs-toggle="collapse" data-bs-target="#navbarNav"
aria-controls="navbarNav" aria-expanded="false" aria-label="Toggle navigation">
<span class="navbar-toggler-icon"></span>
</button>
<div class="collapse navbar-collapse" id="navbarNav">
<ul class="navbar-nav ms-auto">
<li class="nav-item">
<a class="nav-link" href="index.html">Home</a>
</li>
<li class="nav-item">
<a class="nav-link active" href="1rm.html">1RM Calculator</a>
</li>
<li class="nav-item">
<a class="nav-link" href="bmi.html">BMI Calculator</a>
</li>
<li class="nav-item">
<a class="nav-link" href="bmr.html">BMR Calculator</a>
</li>
</ul>
</div>
</div>
</nav>
<!-- Main Content -->
<main class="container my-5">
<!-- Page Header -->
<header class="text-center mb-5">
<h1 class="display-5 mb-3">One Rep Max (1RM) Calculator</h1>
<p class="lead">Estimate the maximum weight you can lift for a single repetition</p>
</header>
<!-- Calculator Section -->
<section class="calculator-section">
<div class="row justify-content-center">
<div class="col-lg-10">
<div class="card">
<div class="card-header">
<h3>1RM Calculator</h3>
</div>
<div class="card-body">
<div class="row">
<div class="col-md-6">
<form id="oneRMForm">
<div class="mb-3">
<label for="weight" class="form-label">Weight Lifted</label>
<div class="input-group">
<input type="number" class="form-control" id="weight"
placeholder="Enter weight" required min="1" step="any">
<span class="input-group-text">lb/kg</span>
</div>
<div class="form-text">The weight you can lift for the specified reps</div>
</div>
<div class="mb-3">
<label for="reps" class="form-label">Number of Reps</label>
<input type="number" class="form-control" id="reps"
placeholder="Enter reps" required min="1" max="30">
<div class="form-text">How many reps you can perform with this weight</div>
</div>
<div class="alert alert-danger d-none" id="oneRMError"></div>
<button type="submit" class="btn btn-primary">Calculate 1RM</button>
</form>
</div>
<div class="col-md-6">
<div id="oneRMResult" class="d-none">
<h4 class="mb-4">Your Estimated One Rep Max</h4>
<div class="result-box mb-3">
<div class="row">
<div class="col">
<p class="mb-1">Epley Formula:</p>
</div>
<div class="col text-end">
<p class="mb-1 fw-bold"><span id="epley">0</span> lb/kg</p>
</div>
</div>
</div>
<div class="result-box mb-3">
<div class="row">
<div class="col">
<p class="mb-1">Brzycki Formula:</p>
</div>
<div class="col text-end">
<p class="mb-1 fw-bold"><span id="brzycki">0</span> lb/kg</p>
</div>
</div>
</div>
<div class="result-box mb-3">
<div class="row">
<div class="col">
<p class="mb-1">Lander Formula:</p>
</div>
<div class="col text-end">
<p class="mb-1 fw-bold"><span id="lander">0</span> lb/kg</p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
<!-- Information Section -->
<div class="card mt-4">
<div class="card-header">
<h3>What is a One Rep Max (1RM)?</h3>
</div>
<div class="card-body">
<p>A One Rep Max (1RM) is the maximum amount of weight that you can lift for a single repetition of a given exercise. Knowing your 1RM is useful for:</p>
<ul class="mb-4">
<li>Designing effective strength training programs</li>
<li>Tracking strength progress over time</li>
<li>Setting realistic strength goals</li>
<li>Compare strength across different exercises and individuals</li>
</ul>
<h4 class="mt-4">About the Formulas</h4>
<p>This calculator uses three different formulas to estimate your 1RM:</p>
<div class="formula-explanation mt-3">
<h5>Epley Formula</h5>
<p>1RM = weight × (1 + reps/30)</p>
<p>Best for moderate to high rep ranges (3-10 reps).</p>
</div>
<div class="formula-explanation mt-3">
<h5>Brzycki Formula</h5>
<p>1RM = weight × 36 / (37 - reps)</p>
<p>More accurate for lower rep ranges (1-10 reps).</p>
</div>
<div class="formula-explanation mt-3">
<h5>Lander Formula</h5>
<p>1RM = (100 × weight) / (101.3 - 2.67123 × reps)</p>
<p>A more recent formula that works well across various rep ranges.</p>
</div>
<div class="alert alert-warning mt-4">
<i class="fas fa-exclamation-triangle me-2"></i>
<strong>Important:</strong> These formulas provide estimates only. For safety, it's recommended to start with a weight lower than your estimated 1RM when attempting a new personal record.
</div>
</div>
</div>
</div>
</div>
</section>
</main>
<!-- Footer -->
<footer class="bg-dark text-white py-4 mt-5">
<div class="container">
<div class="row">
<div class="col-md-4">
<h5>Fitness Calculators</h5>
<p><small>A tool to help you on your fitness journey</small></p>
</div>
<div class="col-md-4 text-md-center">
<h5>Connect With Us</h5>
<a href="https://www.instagram.com/brettmiller2025/" target="_blank" class="btn btn-outline-light">
<i class="fab fa-instagram me-2"></i>@brettmiller2025
</a>
</div>
<div class="col-md-4 text-md-end">
<p><small>Disclaimer: These calculators provide estimates. Consult with health professionals for personalized advice.</small></p>
</div>
</div>
</div>
</footer>
<!-- Bootstrap JavaScript Bundle -->
<script src="https://cdn.jsdelivr.net/npm/bootstrap@5.3.0/dist/js/bootstrap.bundle.min.js"></script>
<!-- Custom JavaScript -->
<script src="calculators.js"></script>
</body>
</html>