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 the squat machine, it represents your maximum strength capacity for one complete squat.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The amount of weight lifted
• \( Reps \) — Number of repetitions performed

Explanation: The formula estimates your 1RM based on how many reps you can perform with a submaximal weight. It accounts for the relationship between repetitions and maximum strength.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing strength training programs, tracking progress, and determining appropriate training loads for different goals (strength, hypertrophy, or endurance).

4. Using the Calculator

Tips: Enter the weight you lifted (in pounds or kg) and the maximum number of reps you could perform with that weight. For best results, use a weight that allows between 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing 1RM directly can be risky, especially for beginners. Calculation provides a safer estimate without maximal effort.

Q2: How accurate is the Epley formula?
A: It's generally accurate for 2-10 reps. Accuracy decreases beyond 10 reps. Other formulas like Brzycki may be better for higher rep ranges.

Q3: Should I use pounds or kilograms?
A: The calculator works with either unit - just be consistent in your measurements.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks, or whenever you significantly increase your training weights.

Q5: Can I use this for other exercises?
A: While designed for squat machine, it can estimate 1RM for other compound lifts, though accuracy may vary by exercise.