1. What is One Rep Max?

One Rep Max (1RM) 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 simple 1RM estimation formula:

Where:

• \( weight \) — Weight lifted (kg)
• \( reps \) — Number of repetitions performed
• 0.025 — Constant multiplier

Explanation: This formula estimates your 1RM based on how many reps you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your squat 1RM helps design strength training programs, track progress, and set appropriate training weights.

4. Using the Calculator

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

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It provides a reasonable estimate but may vary ±5% from actual 1RM. For most precise results, test your actual 1RM with proper spotting.

Q2: What's a good squat 1RM?
A: This varies by gender, weight, and training level. Generally, 1.5x body weight is good, 2x is excellent for most lifters.

Q3: How often should I test my 1RM?
A: Beginners every 8-12 weeks, advanced lifters every 16-20 weeks. Frequent 1RM testing can lead to overtraining.

Q4: Should beginners use this calculator?
A: Yes, but beginners should focus more on technique than max weights. Use estimates to guide training weights.

Q5: Are there other 1RM formulas?
A: Yes, like Epley, Brzycki, or Lombardi formulas. This simple formula works well for most practical purposes.