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 represents your maximum strength capability for that movement.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( weight \) — Weight lifted in kilograms
• \( reps \) — Number of repetitions performed

Explanation: This formula estimates your one-rep max based on how much weight you can lift for multiple repetitions. The more reps you can do with a given weight, the higher your estimated 1RM.

3. Importance of 1RM Calculation

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

4. Using the Calculator

Tips: Enter the maximum weight you can lift with good form for the given number of repetitions. For best results, use a weight you can lift for 2-10 reps.

5. Frequently Asked Questions (FAQ)

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

Q2: Should I test my actual 1RM?
A: Direct 1RM testing can be risky for beginners. This calculator provides a safer alternative for most lifters.

Q3: Does this work for all exercises?
A: This formula works best for compound lifts like squats, bench press, and deadlifts. It may be less accurate for isolation exercises.

Q4: How often should I recalculate my 1RM?
A: Recalculate every 4-8 weeks as your strength changes, or whenever you can do more reps with the same weight.

Q5: Can I use pounds instead of kilograms?
A: The formula works with any unit, but the calculator is set up for kilograms. You can convert pounds to kg (1 lb = 0.453592 kg).