Estimador de Sentadilla — Fórmula
## How Squat Max Is Estimated
### Formula (Epley)
**1RM = Weight x (1 + Reps / 30)**
### Squat Standards (Male)
- **Beginner**: 0.75x bodyweight
- **Intermediate**: 1.25x bodyweight
- **Advanced**: 2.0x bodyweight
- **Elite**: 2.5x bodyweight
The squat is considered the king of all exercises for lower body strength development.
### Formula (Epley)
**1RM = Weight x (1 + Reps / 30)**
### Squat Standards (Male)
- **Beginner**: 0.75x bodyweight
- **Intermediate**: 1.25x bodyweight
- **Advanced**: 2.0x bodyweight
- **Elite**: 2.5x bodyweight
The squat is considered the king of all exercises for lower body strength development.
Ejemplo Resuelto
You squat 225 lbs for 5 reps.
- 1RM = 225 * (1 + 5/30) = 225 * 1.167 = 263 lbs
- Heavy triple = 263 * 0.9 = 237, rounded to 235 lbs
- Working set = 263 * 0.75 = 197, rounded to 195 lbs
- Volume weight = 263 * 0.65 = 171, rounded to 170 lbs