1. What is 1RM?

1RM (One Repetition Maximum) is the maximum amount of weight you can lift for a single 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)
• \( Reps \) — Number of repetitions performed (1-12)

Explanation: The formula estimates your maximum capacity based on submaximal loads. It's most accurate for 2-10 reps.

3. Importance of 1RM Calculation

Details: Knowing your squat 1RM helps design strength training programs, track progress, and set appropriate training loads for different goals.

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given repetitions. For best results, use weights that bring you close to failure in 3-8 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why not test 1RM directly?
A: Direct testing requires spotters and increases injury risk. This estimation is safer for most lifters.

Q2: How accurate is the calculator?
A: Within 5-10% of actual 1RM for most people when using proper form and near-maximal effort.

Q3: Can I use pounds instead of kg?
A: Yes, the formula works with any unit as long as you're consistent. Just remember your result will be in the same unit.

Q4: Why is there a 12-rep limit?
A: The formula becomes less accurate beyond 12 reps as endurance becomes more of a factor than pure strength.

Q5: How often should I recalculate?
A: Every 4-8 weeks, as your strength changes with training. More frequent testing isn't necessary.