1RM calculator for Squat (Mayhew Ecuation)
With this calculator you can calculate your 1RM in squat, using the Mayhew equation.
The squat is one of the most performed exercises. Additionally, it is one of the most complete movements to work the lower body. It is also one of the main movements in powerlifting competitions. As with any other exercise, intensity is key. This is usually defined as the percentage of maximum capacity to generate force in a specific exercise (% 1RM). Knowing the 1RM in squat will allow us to optimize results according to the goals we seek to achieve through our sports practice.
Calculating the 1RM in squat is important to determine the intensity in a workout, which will help achieve goals. Traditionally, various equations such as Epley (1985) and Brzycki (1993) have been used. Authors like LeSuer et al. (1997) analyzed which formulas predicted the 1RM most effectively in the three competition movements in powerlifting, concluding that, for the squat, the equations of Epley (1985) and Wathan (1994) are the most effective, as they reflect the least margin of error.
Is this 1RM squat calculator reliable?
We must know that indirect estimates using formulas have a margin of error. In the case of these formulas, the margin of error is between 2% and 3% (study).
Knowing these margins of error, we have created a calculator that makes a maximum adjustment by applying a correction factor, using the following formula:
What is the purpose of knowing the 1RM in squat?
Knowing your 1RM in squat is very relevant because it gives us a lot of information about the maximum strength in that specific movement. This will help us plan our training more effectively and be able to evaluate results as the planning progresses.
Considering several studies, such as Ball & Weidman (2018) and other analyses established below, we show you some tables to analyze in which squat strength average you find yourself compared to the trained population (considering your body weight).
Men. Strength levels by weight lifted (kg) in squat at 1RM.
|
Body weight category (kg) |
PRO level |
ELITE level |
Very strong |
Quite strong |
Strong |
Normal |
|---|---|---|---|---|---|---|
|
53 |
195 |
180.4 |
146.3 |
131.6 |
112.1 |
70 |
|
59 |
207.5 |
191.9 |
155.6 |
140.1 |
119.3 |
80 |
|
66 |
227.5 |
210.4 |
170.6 |
153.6 |
130.8 |
90 |
|
74 |
245 |
226.6 |
183.8 |
165.4 |
140.9 |
100 |
|
83 |
257.5 |
238.2 |
193.1 |
173.8 |
148.1 |
110 |
|
93 |
277.5 |
256.7 |
208.1 |
187.3 |
159.6 |
120 |
|
105 |
290 |
268.3 |
217.5 |
195.8 |
166.8 |
140 |
|
120 |
305 |
282.1 |
228.8 |
205.9 |
175.4 |
160 |
|
+120 |
317.5 |
291.2 |
263.1 |
246.8 |
205.1 |
190 |
Women. Strength levels by weight lifted (kg) in squat at 1RM.
|
Body weight category (kg) |
PRO level |
ELITE level |
Very strong |
Quite strong |
Strong |
Normal |
|---|---|---|---|---|---|---|
|
43 |
138.5 |
122.7 |
95.1 |
84.2 |
70.6 |
50 |
|
47 |
147.3 |
130.5 |
101.1 |
89.7 |
75.2 |
57 |
|
52 |
161.5 |
143.1 |
110.9 |
98.3 |
82.4 |
62 |
|
57 |
174.0 |
154.1 |
119.5 |
105.9 |
88.8 |
67 |
|
63 |
182.8 |
162.0 |
125.5 |
111.2 |
93.3 |
73 |
|
72 |
197.0 |
174.6 |
135.3 |
119.9 |
100.5 |
80 |
|
84 |
205.9 |
182.4 |
141.4 |
125.3 |
105.1 |
90 |
|
+84 |
216.6 |
191.8 |
148.7 |
131.8 |
110.5 |
95 |
Frequently asked questions
What is the 1RM squat calculator with the Mayhew equation?
The 1RM squat calculator with the Mayhew equation estimates the maximum weight you can lift in one repetition using a formula based on the weight lifted and the repetitions performed.
How is the Mayhew equation used to calculate the 1RM in squat?
[article ids=”98325″] Enter the weight lifted and the number of repetitions completed. The Mayhew equation uses this data to estimate your 1RM in squat.
What is the purpose of calculating the 1RM in squat using the Mayhew equation?
Calculating the 1RM helps you know your maximum strength capacity in squat, which is useful for adjusting weights in your training and planning progressions.
Is the Mayhew equation accurate for calculating the 1RM in squat?
The Mayhew equation offers an accurate estimate for most lifters, although it may vary depending on technique, fatigue, and other individual factors.
What are the benefits of using the Mayhew equation to calculate the 1RM?
The equation allows estimating the 1RM without having to lift the maximum weight directly, reducing the risk of injury while monitoring strength progression.
Is it safe to test the 1RM in squat without a calculator?
[article ids=”98340″] Testing the 1RM directly can be risky without proper technique and supervision. Using a calculator like Mayhew’s is a safer alternative.
How often should I recalculate my 1RM in squat?
Recalculate your 1RM every 4-6 weeks or when you feel significant improvements in your strength to adjust your training weights accordingly.
What to do if my estimated 1RM with Mayhew does not match my actual performance?
Estimates may vary due to factors such as technique and fatigue. Use the calculation as a guide and adjust your weights based on your personal experience and performance.
