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. It's a standard measure of strength in weight training.

2. How Does the Calculator Work?

The calculator uses the following equation:

Where:

• \( squat \) — Weight used for repetitions (kg or lbs)
• \( reps \) — Number of repetitions performed

Explanation: This equation estimates your 1RM based on the weight you can lift for multiple repetitions. The more reps you can do with a given weight, the higher your estimated 1RM will be.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can squat for the given number of repetitions. For best results, use a weight that you can do for no more than 10 reps with good form.

5. Frequently Asked Questions (FAQ)

Q1: How accurate is this 1RM estimation?
A: This method provides a reasonable estimate but may vary by ±5-10% from your actual 1RM. Individual factors like muscle fiber composition affect results.

Q2: Should I test my actual 1RM?
A: Direct 1RM testing is more accurate but requires proper preparation and spotting for safety, especially for heavy lifts like squats.

Q3: Can I use this for other exercises?
A: While designed for squats, this formula can provide rough estimates for other compound lifts, though some exercises may require different formulas.

Q4: Why is 1RM important for training?
A: Training percentages are often based on 1RM (e.g., 70% of 1RM for hypertrophy), so knowing your 1RM helps select appropriate training weights.

Q5: How often should I recalculate my 1RM?
A: Every 4-8 weeks for beginners, or whenever you significantly increase your training weights or rep maxes.