Squat One Rep Max Calculator
Enter the weight and reps from a recent squat set, and this calculator estimates your one rep max using validated formulas (Epley, Brzycki and others). You get a reliable max from a submaximal set, with no need to grind out a true single under the bar.
Use your estimated max to program training percentages and to compare yourself to the squat strength standards below.
Calculate Your 1RM
Squat strength standards
Squat standards are expressed as a ratio of your bodyweight. The squat is one of the strongest lifts, so the ratios run higher than the bench press.
| Level | 1RM (x bodyweight) |
|---|---|
| Beginner | 0.75 x bodyweight |
| Novice | 1.25 x bodyweight |
| Intermediate | 1.50 x bodyweight |
| Advanced | 2.00 x bodyweight |
| Elite | 2.50 x bodyweight |
Figures are a guide for adult men. Women's standards are roughly 0.7 to 0.8 times these ratios. For example, a 180 lb male squatting about 270 lb is intermediate, while around 450 lb is elite.
FAQ
- What is a good squat 1RM?
- Squatting your bodyweight is a fair starting benchmark. Around 1.5 times bodyweight is intermediate, 2 times is advanced, and 2.5 times is elite for men. Compare your estimate to the standards table rather than to one fixed number.
- How accurate is a squat max calculator?
- It is most accurate from a set of 5 reps or fewer taken close to failure. Higher rep sets overestimate the 1RM, so enter a heavy set of 3 to 6 reps for the best estimate.
- Does it work for high-bar and low-bar squats?
- Yes. The formulas are the same regardless of bar position. Just enter a set from the squat variation you actually train, since your numbers can differ between high-bar and low-bar.
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