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.

    Ejemplo Resuelto

    You squat 225 lbs for 5 reps.

    1. 1RM = 225 * (1 + 5/30) = 225 * 1.167 = 263 lbs
    2. Heavy triple = 263 * 0.9 = 237, rounded to 235 lbs
    3. Working set = 263 * 0.75 = 197, rounded to 195 lbs
    4. Volume weight = 263 * 0.65 = 171, rounded to 170 lbs