1. What is 1RM Squat Calculation?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete repetition of a given exercise. For squats, this helps determine your maximal strength level and is used to set appropriate training weights.

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 (1-12)

Explanation: The equation estimates your theoretical maximum based on submaximal loads. It's most accurate for 2-10 repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps design strength training programs by determining appropriate percentages for different training goals (endurance, hypertrophy, strength).

4. Using the Calculator

Tips: Enter the maximum weight you can lift with good form for the given repetitions. For best results, test with 3-8 reps rather than very high reps.

5. Frequently Asked Questions (FAQ)

Q1: Why calculate 1RM instead of testing it directly?
A: Testing true 1RM is physically demanding and increases injury risk. Calculation from submaximal loads is safer.

Q2: How accurate is the Epley formula?
A: It's reasonably accurate for most people within 2-10 rep range. Accuracy decreases beyond 10 reps.

Q3: Should I use kg or pounds?
A: The calculator works with any unit as long as you're consistent. The result will be in the same unit as your input.

Q4: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, 8-12 weeks for advanced lifters, or whenever your training capacity changes noticeably.

Q5: Can I use this for other exercises?
A: While designed for squats, it can estimate 1RM for similar compound lifts like bench press or deadlift, though accuracy may vary.