Back squat · lb & kg
Squat 1RM calculator
Estimate your max squat from a normal working set, then use the tables for your squat percentages and the plates to load.
Estimated squat 1RM
260lb
Range across 7 formulas: 253–268 lb
Percent of 1RM
| % | Load | Reps | Use |
|---|---|---|---|
| 100% | 260 lb | 1 | Max attempt |
| 95% | 245 lb | 2 | Peaking, heavy singles |
| 90% | 235 lb | 3–4 | Max strength |
| 85% | 220 lb | 5–6 | Strength |
| 80% | 210 lb | 7–8 | Strength / hypertrophy |
| 75% | 195 lb | 9–10 | Hypertrophy |
| 70% | 180 lb | 11–12 | Hypertrophy |
| 65% | 170 lb | 13–15 | Volume, technique |
| 60% | 155 lb | 15–20 | Warm-up, endurance |
| 50% | 130 lb | 20+ | Warm-up |
Rep maxes
| Reps | Estimated max |
|---|---|
| 1RM | 260 lb |
| 2RM | 250 lb |
| 3RM | 240 lb |
| 4RM | 235 lb |
| 5RM | 225 lb |
| 6RM | 220 lb |
| 7RM | 215 lb |
| 8RM | 205 lb |
| 9RM | 200 lb |
| 10RM | 195 lb |
| 11RM | 190 lb |
| 12RM | 185 lb |
By formula
| Formula | 1RM |
|---|---|
| Epley | 263 lb |
| Brzycki | 253 lb |
| Lombardi | 264 lb |
| Lander | 256 lb |
| O'Conner | 253 lb |
| Mayhew | 268 lb |
| Wathen | 262 lb |
Headline number = average of all seven. How the formulas differ
Getting an accurate squat estimate
- Same depth every rep. Count only reps that hit the depth you'd use for a max — hip crease at or below the top of the knee for a powerlifting-style squat.
- Heavy and low-rep. A set of 3–6 reps close to failure gives the most reliable number.
- Same setup. Bar position (high or low bar), stance and belt should match the max you're estimating.
Squat training zones
Most squat programs live between 70% and 85% of 1RM for sets of 3–8, with occasional heavier singles. Use the Percent of 1RM table above to set those loads, and the Rep maxes table to set targets such as a new 5-rep max.
Squatting heavy safely
Set the safety pins or straps in the rack just below your bottom position and practise missing a rep onto them with a light weight. If you train with spotters, use two side spotters for heavy squats rather than one behind you. More in how to test your 1RM safely.
Questions lifters ask
How do I find my squat max without maxing out?
Enter a recent heavy set — for example 225 lb for 5 reps — and the calculator estimates your max (about 260 lb in that case). It is far less fatiguing than grinding out a true single.
Does squat depth affect the estimate?
Yes. Use sets at the depth you want a max for. A max based on half squats will overstate what you can squat to parallel.
Should I use a belt for the set I enter?
Use whatever you would use for the max itself. Many lifters squat a few percent more with a belt, so mixing beltless sets with belted maxes skews the numbers.
Why does my squat estimate look high from a set of 10?
Higher-rep squat sets lean heavily on conditioning, and formulas get less reliable past about 10 reps. For a squat max, use a set of 3–6 reps.