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Squat Calculator

The squat is often called the king of all exercises — a compound movement that builds total-body strength, muscle mass, and athletic power. Whether you squat for powerlifting, general fitness, or sports performance, knowing your estimated one-rep max (1RM) lets you program your training with precision. Rather than risking injury by testing a true max, enter a recent working set below to get an instant 1RM estimate and a full breakdown of training loads for every goal.

Quick Answer

Your estimated squat 1RM is calculated from a submaximal set. Epley formula: 1RM = weight × (1 + reps ÷ 30). Brzycki formula: 1RM = weight × (36 ÷ (37 − reps)).

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter the weight and reps from a recent squat set to estimate your 1RM.

How the Formula Works

  1. Perform a squat set at a weight you can lift for 2 to 10 reps with full depth and controlled form. Record the weight used and the number of reps completed.

    weight = load lifted, reps = repetitions completed to or near failure

  2. Epley formula: multiply the weight by one plus the number of reps divided by 30.

    1RM = weight × (1 + reps ÷ 30)

  3. Brzycki formula: multiply the weight by 36 divided by the quantity 37 minus the number of reps.

    1RM = weight × (36 ÷ (37 − reps))

  4. Average the two estimates for a balanced prediction, then use the training load table to plan your working sets.

    Average 1RM = (Epley + Brzycki) ÷ 2

Methodology

The calculator averages the Epley (1985) and Brzycki (1993) formulas — two of the most widely validated 1RM prediction equations in strength training research. Both are most accurate when the input rep count falls between 2 and 10. The training load table applies standard percentage-based loading guidelines from periodization science.

Limitations

  • Formulas are most accurate for sets of 2 to 10 reps. Accuracy decreases with higher-rep sets (12+).
  • Results are estimates only. Actual 1RM performance varies by fatigue, nutrition, training status, and daily readiness.
  • The formulas assume all reps were performed to or near muscular failure. Stopping short of failure will underestimate your true 1RM.
  • Individual differences in limb length, hip anatomy, and training experience affect squat mechanics and may influence prediction accuracy.
  • Squat 1RMs should not be extrapolated from bench press or deadlift estimates — each lift has its own strength profile.

Frequently Asked Questions

What squat depth should I use for an accurate 1RM estimate?
For the most accurate estimate, use the same depth standard you plan to test or compete at — typically parallel (hip crease at or below knee level) or full depth (below parallel). Partial squats produce higher loads that will overestimate a full-depth 1RM, so consistency between your working set and your target standard is essential.
How many reps should I use to estimate my squat 1RM?
Sets of 3 to 8 reps tend to give the most accurate 1RM predictions. Higher-rep sets (10+) introduce more fatigue and technique breakdown, which reduces prediction accuracy. For best results, choose a weight you can lift for 5 to 8 reps with near-maximal effort.
How do I use my squat 1RM to program my training?
Most percentage-based programs (5/3/1, Smolov, Texas Method) prescribe working weights as a fraction of your 1RM. For example, a 5x5 strength block at 80% of 1RM means loading the bar to 80% of your estimated max for each set of 5. The training load table on this page calculates those percentages automatically from your result.
How often should I retest my squat 1RM estimate?
Re-estimate your 1RM every 4 to 8 weeks, or at the end of each training block. Consistent progressive overload will increase your working weights, and keeping your 1RM estimate up to date ensures your training percentages stay calibrated to your current strength level.
Is high bar or low bar squat 1RM the same?
No — most lifters are significantly stronger in the low bar squat because the shorter moment arm at the hip allows more posterior chain contribution. If you switch between bar positions, recalculate your 1RM for each stance separately. Do not use a low bar estimate to program high bar training, or vice versa.

See how your squat stacks up against strength standards

Strength Standards Calculator

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