Squat Max Calculator
Calculate your squat one rep max and get personalized training recommendations with AI-powered insights.
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Enter your measurements below to calculate your results
Squat FAQ
Common questions and answers
How is squat 1RM calculated?
Squat 1RM is calculated using multiple formulas (Epley, Brzycki, Lombardi, etc.) that estimate your maximum lift based on a weight you can lift for multiple reps. The calculator averages these formulas for accuracy.
What's a good squat for my bodyweight?
A good benchmark is being able to squat 1.5x your bodyweight. Intermediate lifters typically squat 1.75-2x bodyweight, advanced lifters 2-2.5x, and elite lifters 2.5x+ bodyweight. Standards vary by gender and training experience.
How often should I test my squat max?
Test your actual 1RM every 8-12 weeks at most. Frequent max attempts increase injury risk and interfere with training. Use this calculator between tests to estimate progress based on your working sets.
What's the best rep range for squat strength?
For pure strength, train primarily in the 1-5 rep range at 85-95% of your 1RM. Include some work at 6-8 reps (75-80%) for hypertrophy and volume. Vary rep ranges through periodization for best results.
How can I improve my squat?
Focus on progressive overload, proper form (depth, bar position, bracing), and accessory work (glutes, hamstrings, core). Address mobility issues, ensure adequate recovery, and consider variations like pause squats or front squats to target weak points.