Squat 1RM Calculator | Strength Level Calculator

Estimated Squat Rep Maxes (table)
Reps	% of 1RM	Est. weight

Calculate to see estimated squat weights for 1–12 reps.

What Is a Squat 1RM?

Your squat 1RM is the heaviest weight you can squat for one repetition with correct technique and your usual depth. An estimated squat 1RM predicts that number from a set of several reps, so you can gauge your maximal strength without attempting a maximal lift.

Lifters calculate it to track progress over a training block, to set working weights as a percentage of their max, and to compare squat strength over time. Dividing the estimate by bodyweight gives astrength-to-bodyweight ratio, which makes lifters of different sizes easier to compare — the same idea behind the squat strength standards.

Actual 1RM is a squat you have completed for one rep. Enter 1 rep and it is used as entered.
Estimated 1RM is a prediction from a multi-rep set, averaged across five formulas.
Bodyweight ratio expresses the estimate as a multiple of your bodyweight, e.g. 1.75 × BW.

How the Squat Calculator Works

How squat 1RM is estimated

The calculator uses the same method as our One Rep Max Calculator. Your squat weight and reps go into five published formulas — Epley, Brzycki, Lander, Lombardi, Mayhew et al. — and the result shown is their average. Each formula’s estimate is listed in the results so you can see how closely they agree. If you enter a single rep, the weight is treated as your actual 1RM.

Estimated squat 1RM = average of the five formula estimates

How bodyweight ratio is calculated

The estimated 1RM is divided by your bodyweight, using the same unit for both:

Bodyweight ratio = estimated squat 1RM ÷ bodyweight

Why estimates can differ from actual performance

The formulas predict a max from submaximal effort, and people differ in how many reps they can do at a given percentage of their max. Squat depth, bar position, pauses, belts and knee sleeves, how close the set was to failure, and fatigue on the day all change the numbers. Estimates are generally most useful from sets of about 1–10 reps; above that the formulas spread further apart.

Sources

Epley, B. (1985). Poundage Chart. Boyd Epley Workout. Lincoln, NE: Body Enterprises.
Brzycki, M. (1993). Strength testing — predicting a one-rep max from reps-to-fatigue. Journal of Physical Education, Recreation & Dance, 64(1), 88–90.
Lander, J. (1985). Maximums based on reps. National Strength and Conditioning Association Journal, 6, 60–61.
Lombardi, V. P. (1989). Beginning Weight Training. Dubuque, IA: W. C. Brown.
Mayhew, J. L., Ball, T. E., Arnold, M. D., & Bowen, J. C. (1992). Relative muscular endurance performance as a predictor of bench press strength in college men and women. Journal of Applied Sport Science Research, 6(4), 200–206.

Example Calculation

Example only

An 80 kg lifter squats 120 kg for 5 reps. Illustrative figures, not a real person’s result.

Epley140 kg
Brzycki135 kg
Lander136.5 kg
Lombardi141 kg
Mayhew et al.142.8 kg
Estimated 1RMAverage of the five = 139 kg
Bodyweight ratio139 ÷ 80 = 1.74 × BW

To see how a squat like this compares with reference levels, try the Strength Level Calculator. If you train with RPE, the RPE Calculator estimates a 1RM from how hard the set felt, and you can compare your other lifts with the Bench Press Calculator and Deadlift Calculator. For a step-by-step walkthrough, see how to calculate your squat 1RM.

Squat guide
How to Calculate Your Squat 1RM
Estimating your squat one-rep max from a submaximal set, with worked examples.
Guide
What Is One Rep Max (1RM)? How to Calculate Your 1RM
What a one-rep max is, how it is estimated and how it is used to plan training.
Reference
Squat Strength Standards
Reference squat levels by bodyweight and gender, from Beginner to Elite, in kilograms or pounds.

Frequently asked questions

What is a squat 1RM?

Your squat 1RM (one-rep max) is the heaviest weight you can squat for a single repetition with correct technique and your usual depth. It is a common way to express maximal squat strength.

How is my squat 1RM estimated?

The calculator applies five published 1RM formulas — Epley, Brzycki, Lander, Lombardi and Mayhew et al. — to the weight and reps you enter, and reports their average. It is the same method as our One Rep Max Calculator, so both give the same result for the same set.

How accurate is an estimated squat 1RM?

It is an approximation. Estimates are usually most useful from a hard set of about 1–10 reps with consistent depth. Longer sets, easier sets or changes in technique can make the estimate differ from what you would actually lift.

What is a squat-to-bodyweight ratio?

It is your estimated squat 1RM divided by your bodyweight. For example, a 140 kg estimated 1RM at 80 kg bodyweight is a ratio of 1.75. Ratios make lifters of different sizes easier to compare.

Which 1RM formula is best for the squat?

No single formula is the most accurate for every lifter. The formulas agree closely at low reps and spread apart at higher reps, which is why the calculator shows each result alongside the average.

Why doesn’t this calculator show a strength level?

This page focuses on your estimated 1RM and bodyweight ratio. To compare your squat with reference levels by bodyweight and gender, use the Strength Level Calculator or the squat strength standards.

Do I need to test my squat 1RM?

No. An estimate from a recent set is enough for most purposes. If you do attempt a max squat, use safety bars or spotters and only attempt weights you can control with good technique.

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Estimated Squat Rep Maxes