1. What is 1 Rep Max?

The 1 rep max (1RM) is the maximum amount of weight you can lift for one repetition of a given exercise. For squats, it's a key measure of lower body strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg or lbs)
• \( Reps \) — Number of repetitions performed

Explanation: The formula estimates your maximum capacity based on how many reps you can do with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design training programs, track progress, and set appropriate weights for different rep ranges.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of reps. For best accuracy, use a weight you can do for 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimate?
A: The formula is generally accurate within 5-10% for most people, but individual variations exist.

Q2: Should I actually test my 1RM?
A: Direct testing is more accurate but carries higher injury risk. Use estimation for safety, especially beginners.

Q3: Does this work for all exercises?
A: The formula works best for compound lifts like squats, deadlifts, and bench press.

Q4: How often should I recalculate?
A: Reassess every 4-8 weeks as your strength changes.

Q5: Can I use pounds instead of kilograms?
A: Yes, the formula works with any unit as long as you're consistent.