Free 1-Rep Max Tool
Squat Calculator
Estimate your squat one-rep max from any set. Enter the weight you squatted and how many reps you hit, and get your 1RM, training percentages, rep targets, the plates to load and where you rank against strength standards.
Your Squat Calculator Rep-Max Targets
The weight you should be able to lift for a given number of reps.
Your estimated one-rep max converts into target weights for every rep range. Use these to pick a working weight: if your program calls for a set of five, the 5-rep row is your starting load. The table updates with your estimate above.
| Reps | Estimated weight | % of 1RM |
|---|---|---|
| 1 rep (max) | 363 lb | 100% |
| 2 reps | 341 lb | 94% |
| 3 reps | 330 lb | 91% |
| 4 reps | 321 lb | 88% |
| 5 reps | 312 lb | 86% |
| 6 reps | 303 lb | 83% |
| 8 reps | 287 lb | 79% |
| 10 reps | 273 lb | 75% |
| 12 reps | 260 lb | 72% |
How the Calculator Works
Five established formulas, averaged for a steadier estimate.
The calculator estimates your one-rep max by working backwards from a set you already completed. The more reps you do at a given weight, the further that weight sits below your true max, and prediction formulas model that relationship. This tool runs your input through five equations at once, then averages them so no single formula's bias skews the result. Estimates are most reliable at five reps or fewer.
These are long-established one-rep-max prediction equations from strength-training research. For training and coaching standards, the recognized professional body is the National Strength and Conditioning Association (NSCA). Estimates are guidance, not a substitute for coaching or medical advice, and a true max should only be attempted with proper warm-up and a spotter.
Specific Examples
Common rep sets and the max they estimate.
What's my max squat if I do 315 for 5 reps?
315 for 5 reps estimates a squat one-rep max of about 363 lb. A mid-range set that estimates reliably.
What's my max squat if I do 225 for 8 reps?
225 for 8 reps estimates a squat one-rep max of about 282 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max squat if I do 405 for 3 reps?
405 for 3 reps estimates a squat one-rep max of about 440 lb. A low-rep set like this gives the most accurate estimate.
What's my max squat if I do 275 for 5 reps?
275 for 5 reps estimates a squat one-rep max of about 317 lb. A mid-range set that estimates reliably.
What's my max squat if I do 185 for 10 reps?
185 for 10 reps estimates a squat one-rep max of about 245 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max squat if I do 455 for 2 reps?
455 for 2 reps estimates a squat one-rep max of about 479 lb. A low-rep set like this gives the most accurate estimate.
What's my max squat if I do 135 for 12 reps?
135 for 12 reps estimates a squat one-rep max of about 188 lb. A higher-rep set, so treat this as a ballpark and retest heavier.
What's my max squat if I do 365 for 4 reps?
365 for 4 reps estimates a squat one-rep max of about 409 lb. A mid-range set that estimates reliably.
Want a specific number? Type your weight and reps into the calculator at the top and it will estimate any combination instantly.
Calculators for Every Lift
The same method, tuned for each barbell movement.
A 12-Week Squat Program Built on Your Numbers
A percentage-based squat program that plugs straight into the max you just calculated. Not available yet, check back soon.
Recommended Gear
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Lifting Belt
A belt gives your core something to brace against out of the hole on a heavy squat.
Shop on AmazonKnee Sleeves
Warmth and support for the knees under heavy squatting, plus a little rebound at the bottom.
Shop on AmazonWeightlifting Shoes
A raised, solid heel improves depth and keeps you upright under the bar.
Shop on AmazonFrequently Asked Questions
Answers to the most common one-rep-max questions.
How do you calculate your squat max?
You calculate your squat max by taking a set you completed and applying a prediction formula. Enter the weight and reps you squatted above and the calculator projects your one-rep max, averaged across five formulas.
How accurate is a squat 1RM estimate?
A squat 1RM estimate is most accurate at five reps or fewer. Because the squat uses large muscle groups, high-rep sets tire the legs fast, so a heavy triple or five gives a tighter estimate than a set of twelve.
What is a good squat for my bodyweight?
As a rough guide, an intermediate male lifter squats around 1.5 times bodyweight, an advanced lifter around 2.25 times, and an elite lifter near 2.75 times. Enter your bodyweight above to see where your estimated max ranks.
Should I calculate my max from a high-bar or low-bar squat?
Use whichever squat you train and test. The formula does not care about bar position, but your numbers will differ between high-bar and low-bar, so stay consistent when you compare estimates over time.
How do I calculate squat max without testing it?
Do a hard set of squats at a known weight for five reps or fewer, then enter the weight and reps above. The calculator estimates your max so you avoid grinding a true single with a loaded bar on your back.
Which formula is best for the squat?
No formula wins for every lifter. Epley and Brzycki are the most common and agree closely at low reps. This tool averages five formulas so no single equation biases your squat estimate.
Is it safe to test a true squat max?
A true squat max is riskier than submaximal work, especially without spotters or safety pins. Estimating from a rep set is the safer way to track squat strength, which is why most coaches program from estimates.
What percentage of my squat max should I train at?
Most squat programming lives between 70 and 90 percent of your one-rep max. Heavy strength sets sit near 85 to 90 percent, while higher-rep volume work sits near 65 to 75 percent.
Does the squat calculator work in kilograms?
Yes. Switch the unit toggle to kg and the weight, results, percentages and plate math convert to kilograms using a 20 kg Olympic bar.
How does the squat compare to bench and deadlift?
Most lifters squat more than they bench and less than they deadlift. If you want to compare all three, use the matching bench press and deadlift calculators and check the strength standards page.