Squat 1RM Calculator
Estimate your squat one-rep max from the weight and reps of any set. Compare 7 proven formulas, see your full rep-max table and training percentages — switch between lb and kg anytime.
Estimated rep maxes
Formula comparison
Squat 1RM Calculator — estimate your squat 1RM (2026)
The barbell back squat is the benchmark lower-body strength lift, and your squat one-rep max drives everything from leg-day percentages to powerlifting attempts. Enter a recent squat set and this squat calculator estimates your 1RM and the working weights for every rep range.
What is a good squat?
A common intermediate standard for men is about 1.75× bodyweight, with advanced lifters squatting 2× or more; 1.5× bodyweight is a respectable target. Women squatting 1.25–1.75× bodyweight are strong. See the rep-max table for your exact working weights.
Squat depth and accuracy
Estimates assume full-range reps to at least parallel; quarter squats inflate the numbers and will not carry over to a real max. Brace hard, hit consistent depth, and use a tough set of 2–5 reps for the best estimate.
Squat calculator — frequently asked questions
How much should I be able to squat?
Squatting 1.5× bodyweight is a solid intermediate goal for men, with 2× bodyweight marking an advanced lifter. For women, 1.25–1.5× bodyweight is strong.
Does squat depth affect my one-rep max?
Absolutely. A full-depth squat 1RM is lower than a partial, but it is the standard used for programming and competition. Always estimate from reps performed to consistent depth.
What is a one-rep max (1RM)?
Your one-rep max is the heaviest weight you can lift for a single repetition with good form. It is the standard measure of maximal strength and the reference point for setting training percentages.
How many reps should I use for the best estimate?
Use a challenging set you took close to failure at 2–6 reps. That range balances accuracy and safety — heavy enough to predict your max well, light enough to perform without undue risk.
Is it safe to test my true one-rep max?
Maximal singles carry more injury risk and need a thorough warm-up and ideally a spotter. For most lifters, estimating your 1RM with a calculator is safer and accurate enough for programming.