Want to know how much you can really squat?
Our free Squat 1RM Calculator helps you estimate your one-rep max using science-backed formulas — without maxing out in the gym.
Squat 1 Rep Max Calculator
Your Estimated Squat 1RM is
Formula Comparison
Training Percentages
| % of 1RM | Weight |
|---|
Are these results accurate? These formulas provide a very good *estimate* of your 1RM. They are most accurate for reps between 2 and 10. The different formulas use slightly different mathematical models, which is why the results vary, especially at higher rep ranges. The primary result shown above is based on the widely-used Epley formula.
What Is a Squat 1RM?
Your 1 Rep Max (1RM) is the maximum amount of weight you can lift for a single repetition with good form.
For squats, it’s a benchmark of total-body strength, mobility, and mental toughness.
Knowing your squat 1RM helps you:
- Plan progressive overload
- Set %s for training blocks
- Track long-term strength progress
- Compare your lifts to standards
And let’s be honest — nothing feels quite like squatting heavy.
How This Calculator Works
Just input:
- The weight you lifted
- The number of reps you performed
- Choose kg or lbs
Click “Calculate 1RM” to see:
- Your estimated 1RM (Epley formula by default)
- Comparison from 3 other formulas: Brzycki, Mayhew, Lombardi
- Squat training percentages from 50–100%
It’s instant, safe, and surprisingly accurate for sets between 2–10 reps.
Which 1RM Formula Is Best?
We use four to give you context:
✅ Epley
1RM = weight × (1 + reps / 30)
Most commonly used and best for 3–10 reps.
✅ Brzycki
1RM = weight × (36 / (37 - reps))
Popular among strength coaches.
✅ Mayhew
More technical and great for lower-body lifts.
Designed for football athlete testing.
✅ Lombardi
Slightly favors higher rep ranges and endurance.
The Epley estimate is the most balanced, which is why it’s the one we highlight.
Squat Training Percentages Chart
Use your estimated 1RM to program intelligently:
| % of 1RM | Purpose |
|---|---|
| 100% | Max effort / test day |
| 90–95% | Heavy singles/doubles |
| 80–85% | Volume work (3–5 reps) |
| 70–75% | Form work / hypertrophy |
| 60–65% | Speed work / warm-up |
| 50% | Technique drilling / rehab |
Training at the right intensity is how you build, not burn out.
Why the Squat Is the King of Lifts
The barbell back squat is widely regarded as the single most effective movement in strength training.
Why?
Because it trains everything:
- Quads
- Glutes
- Hamstrings
- Core
- Lower back
- Upper back (yes, from holding the bar)
It’s also the most mentally demanding lift.
You can’t “half squat” a 1RM attempt — it’s either up or down, fight or flight.
Do I Need to Max Out to Know My 1RM?
Nope. In fact, testing your true 1RM too often can backfire:
- Fatigue
- Poor form under stress
- Injury risk
- Waste of a training session
This calculator lets you stay in the training zone while still knowing what you’re capable of.
You’ll make more progress testing with reps — and estimating the top.
Realistic Squat Standards
Want to know how your squat stacks up?
Here are general squat strength standards by experience level (based on bodyweight ratio):
| Level | Men (× BW) | Women (× BW) |
|---|---|---|
| Beginner | 0.75× | 0.5× |
| Intermediate | 1.5× | 1.0× |
| Advanced | 2.0× | 1.5× |
| Elite | 2.5–3.0× | 2.0× |
Ex: If you weigh 80 kg and squat 160 kg — that’s 2× bodyweight = Advanced.
Use your estimated 1RM to calculate your BW ratio!
Legendary Squats: Modern Records
- 🏆 Ray Williams (USA): 490 kg raw squat in sleeves. No wraps. No belt. Beast.
- 🏆 Jesus Olivares (2023): 470 kg in competition (with room to spare).
- 🏆 Bonica Brown (Women): Over 280 kg raw squat — multiple-time IPF World Champion.
And let’s not forget the mythical squats of Tom Platz — 500 lbs (227 kg) for 23 reps.
Because not all PRs are singles. 😉
Technique Tips for Bigger Squats
✅ Keep your chest tall and elbows under the bar
✅ Brace your core before descent — think “ribs down”
✅ Sit between your knees, not behind
✅ Push through mid-foot, not heels
✅ Control the descent — explode up
✅ Don’t neglect upper back and quad work!
FAQ
Q: Should I test my squat 1RM in the gym?
Not unless you’re prepared, rested, and have a spotter. Use this calculator most of the time.
Q: Is this for high bar or low bar?
Either. It estimates total output, not bar position. But your PR might differ slightly between the two.
Q: Can I estimate 1RM from front squat?
You can — just enter the data. But don’t compare front squat and back squat 1RMs directly.
Q: Should I round the number?
Yes. Use plates you have. No need to aim for 182.1 kg.
Final Rep
The squat builds your body — and your mindset.
It’s hard. It’s humbling. It never lies.
Use this calculator to check your strength, stay safe, and plan your lifts. Whether you’re chasing 100 kg or 400 kg, it all starts with knowing where you are now.
📌 Bookmark this tool. Retest monthly. Progress is addictive.
