This utility is designed to estimate your one rep max. While one rep max (the amount of weight you can lift for a given exercise one time only) is a great indicator of strength and, in some cases, fitness level, actually performing a one rep max can be very dangerous. For this reason, it is recommended that you use a safer method, such as finding out how much weight you can lift for, say, 10 repetitions. This equation will convert that weight into your one rep max.

If you are looking to improve your one rep maximum, there are a number of systems available. To improve your bench press, check out this article. Speed and strength are related because speed requires force output. Power-lifting, even though achieving a one-rep maximum appears to be slow, is considered "explosive" due to the forces generated. The Worlds Best Strength Coaches Reveal All their Speed Secrets in this program (just click on the link to review) ... these are some of the top professionals in the field. This is an excellent program that I recommend to anyone looking to improve their speed and ability to generate force.

After computing the one-rep max, the calculator will also display estimated 5, 10, and 15 rep maxes. Keep in mind these should only serve as starting points. There are numerous factors that contribute to your ability to achieve a given load at a particular repetition range. Those with local muscular endurance may be able to lift heavy loads for high repetitions, while others may find their 15-rep maxes are much lower than the calculator reports due to the fact that their muscles exhaust much earlier. This is an average and can help you get started with a routine, but you should always keep a detailed training journal and adjust to what you are actually able to lift during a workout (for this reason, I always consider my first new workout a learning session, where I hone in on the appropriate weight ranges based on how the workout progresses).