1RM Squat Max Calculator

How to Calculate Your One-Rep Max Squat

Calculating your one-rep max (1RM) squat is an essential tool for strength training and powerlifting. It helps you determine the maximum weight you can lift for a single repetition, which is crucial for program design and tracking progress.

One-Rep Max Squat Formula

We use the Brzycki formula to estimate the one-rep max:

$$1RM = \frac{W}{1.0278 - 0.0278R}$$

Where:

• 1RM = One-Rep Max
• W = Weight lifted
• R = Number of repetitions performed

Calculation Steps

1. Perform a set of squats with a challenging weight, aiming for 1-10 repetitions.
2. Record the weight lifted and the number of repetitions completed.
3. Input these values into the Brzycki formula.
4. Calculate to find your estimated one-rep max.

Example Calculation

Let's calculate the one-rep max for a lifter with the following performance:

• Weight Lifted (W): 100 kg
• Repetitions Performed (R): 5

Step 1: Input the values into the Brzycki formula

$$1RM = \frac{100}{1.0278 - 0.0278 \times 5}$$

Step 2: Solve the equation

$$\begin{align} 1RM &= \frac{100}{1.0278 - 0.139} \\ &= \frac{100}{0.8888} \\ &= 112.51 \text{ kg} \end{align}$$

Therefore, the estimated one-rep max squat for this lifter is approximately 112.51 kg or 248 lbs.

Visual Representation

This bar chart illustrates the estimated one-rep max squat and common training percentages based on the example calculation. It provides a visual representation of how the 1RM compares to the input weight and various training intensities commonly used in strength programs.