Rep Maxes

What is a simulated rep max?

The MuscleSquad Training App features in-depth algorithm that calculates your estimated rep max based on the weight and reps you complete during a set. For example, if you aim to complete 10 reps of an exercise, the app will determine how much weight you should be lifting. This provides a risk-free way to push your limits while you progressively overload in each workout.

This feature also helps you determine when you’re ready to attempt a 1-rep max (1RM). If you’re working towards a milestone, such as a 100kg bench press, the app will estimate when you’re likely to hit this target safely. This applies to various rep maxes, including 1RM, 3RM and 5RM.

Why is this important?

There are several benefits to using the simulated rep max feature in your workouts.

Avoiding injury. Attempting a 1RM without the right preparation will increase your risk of injury. Using the app allows you to gradually build towards your max lifts by ensuring you’re training at the right intensity — keeping out any unnecessary strain on your muscles and joints.

Improved strength progression. By tracking your estimated rep maxes over time, you can ensure you’re progressively overloading and improving in every workout. Knowing your 3RM or 5RM is a game-changer for bodybuilding — for those heavy compound lifts, you can determine your maximum strength without the need for trial and error, allowing you to train more efficiently and see results faster in the gym!

Motivation and goal-setting. Seeing your projected 1RM climb over time is a great motivator. If you’re close to hitting that milestone, this feature will pinpoint exactly what you can lift. Whether you’re chasing a 100kg bench press or a 200kg deadlift, the app helps you stay on track and strive for new personal bests. 1 rep max

In-depth analysis

We go beyond just tracking your lifts — our advanced analytics break down your progress in detail. Whether you change grip, equipment or resistance, the app generates unique rep max calculations for every variation. This ensures your strength progress is recorded correctly, as even the smallest change in an exercise can make a big difference in your weight lifted and reps.

Progress comparisons

Each month, you can compare your highest rep max lifts to track improvements. For those who follow the same routine each week, an exercise may be performed 4-5 times a month. The app records your best combination of weight and reps for each exercise, allowing you to track increases in your rep max each month and clearly see your progression.

Simulated rep max