1. What is 1RM Squat?

The 1RM (One Repetition Maximum) is the maximum amount of weight you can lift for one complete repetition of a given exercise, in this case, the squat. It's a standard measurement used to assess strength.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

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

Explanation: The formula estimates your one-rep max based on the weight you can lift for multiple repetitions.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking progress, and setting appropriate weights for different training intensities.

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 2-10 reps.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is the 1RM estimation?
A: The formula provides a good estimate but actual 1RM may vary by ±5% depending on individual factors.

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

Q3: Can I use this for other exercises?
A: While designed for squat, it can estimate 1RM for similar compound lifts like bench press or deadlift.

Q4: Why does my 1RM change?
A: 1RM changes with training, fatigue, nutrition, and other factors. Reassess every 4-8 weeks.

Q5: What if I can do more than 10 reps?
A: For higher reps (>10), the formula becomes less accurate. Use a heavier weight that limits you to 2-10 reps.