1. What Is 1RM Squat?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete repetition of a squat. It's a standard measure of strength in weight training.

2. How Does The Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg)
• \( Reps \) — Number of repetitions performed (1-12)

Explanation: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions.

3. Importance Of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and setting appropriate weight percentages for different training goals.

4. Using The Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions. For best results, use a weight you can do for 3-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why shouldn't I test my actual 1RM?
A: Testing true 1RM can be dangerous and requires proper form and spotting. Estimation formulas provide safer alternatives.

Q2: How accurate is this formula?
A: The Epley formula is generally accurate for 1-10 reps. Accuracy decreases beyond 10 reps.

Q3: Should I use pounds or kilograms?
A: The calculator works with any unit as long as you're consistent. The default is kilograms.

Q4: How often should I calculate my 1RM?
A: Recalculate every 4-8 weeks as your strength changes. Don't over-test as it can lead to fatigue.

Q5: Can I use this for other exercises?
A: While designed for squats, it works reasonably well for other compound lifts like bench press and deadlift.