1. What is the 1RM Equation?

The 1RM (One Repetition Maximum) equation estimates the maximum amount of weight you can lift for one repetition based on the weight you can lift for multiple repetitions. This is particularly useful for squat training to determine training loads.

2. How Does the Calculator Work?

The calculator uses the 1RM equation:

Where:

• \( weight \) — Weight lifted (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: The equation accounts for the relationship between submaximal weights and repetitions to estimate your one-rep max.

3. Importance of 1RM Calculation

Details: Knowing your estimated 1RM helps in designing strength training programs, tracking progress, and determining appropriate training weights for different rep ranges.

4. Using the Calculator

Tips: Enter the weight you lifted and how many reps you performed with that weight. Use the same units (kg or lbs) consistently.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: It provides a good estimate for most people, but actual 1RM can vary based on individual factors like muscle fiber composition and training specificity.

Q2: What's the best rep range to use for estimation?
A: Between 2-10 reps gives the most accurate estimates. Very high reps (>15) tend to overestimate 1RM.

Q3: Should I test my actual 1RM?
A: Only if you're experienced with heavy lifting and have proper spotters. For most people, estimation is safer and sufficient.

Q4: Does this work for all exercises?
A: It works best for compound lifts like squats, deadlifts, and bench press. Different equations might be better for isolation exercises.

Q5: How often should I re-calculate my 1RM?
A: Every 4-8 weeks, or whenever you can do significantly more reps with the same weight.