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. For squats, it represents your maximum strength capability for one perfect squat repetition.

2. How Does the Calculator Work?

The calculator uses the Epley formula:

Where:

• \( Weight \) — The weight lifted (kg)
• \( Reps \) — Number of repetitions performed (2-12 recommended)

Explanation: The equation estimates your maximum strength based on how many repetitions you can perform with a submaximal weight.

3. Importance of 1RM Calculation

Details: Knowing your 1RM helps in designing training programs, tracking strength progress, and setting appropriate training loads for different goals (strength, hypertrophy, endurance).

4. Using the Calculator

Tips: Enter the maximum weight you can lift for the given number of repetitions (between 2-12 reps for best accuracy). The weight must be >0 and reps between 1-12.

5. Frequently Asked Questions (FAQ)

Q1: Why not test 1RM directly?
A: Direct 1RM testing requires proper technique and can be risky. Estimation from submaximal loads is safer for most lifters.

Q2: How accurate is this calculator?
A: It's reasonably accurate for 2-10 reps. Accuracy decreases beyond 12 reps as fatigue becomes more significant.

Q3: Should I use pounds or kilograms?
A: The calculator uses kg by default, but the formula works with any unit as long as you're consistent.

Q4: Does this work for all exercises?
A: This formula works best for compound lifts like squats. Different equations might be better for other exercises.

Q5: How often should I test my 1RM?
A: Every 4-8 weeks for most lifters. Frequent testing can interfere with training progress.