Squat 1RM Calculator
Calculate your squat one rep max with exercise-specific tips and guidance.
Calculate Your 1RM
Enter your weight and reps above to calculate your estimated 1RM
For best accuracy, use a weight you can lift for 3-10 reps
About 1RM Formulas
Epley Formula: Most accurate for lower rep ranges (1-6 reps). Commonly used in strength training.
Brzycki Formula: More conservative estimates. Better for higher rep ranges (6-12 reps).
Lander Formula: Middle ground between Epley and Brzycki. Good all-around accuracy.
Note: These are estimates. Your actual 1RM may vary based on factors like fatigue, technique, and training experience. Always use a spotter when testing maxes.
Form Tips
- ✓Keep your chest up throughout the movement
- ✓Break at hips and knees simultaneously
- ✓Aim for parallel or below parallel depth
- ✓Drive knees out over toes
Common Mistakes
- ✗Knees caving inward
- ✗Rising hips faster than shoulders (good morning squat)
- ✗Heels coming off the floor
Form Cues
Formula Accuracy
Formulas often underestimate squat 1RM by 2-5%. Consider adding 2-5% to calculated estimates for experienced lifters.
Average Strength Levels
Male
Female
Frequently Asked Questions
How do I calculate my Squat 1RM?
To calculate your Squat 1RM: enter the weight you lifted and the number of reps completed. The calculator will apply the Epley, Brzycki, and Lander formulas to estimate your one rep max.
How accurate is the 1RM calculator for Squat?
Formulas often underestimate squat 1RM by 2-5%. Consider adding 2-5% to calculated estimates for experienced lifters.
What muscles does Squat work?
Squat primarily targets: Quadriceps, Glutes, Hamstrings, Core.
What is a good Squat 1RM?
For men: beginner 80kg, intermediate 130kg, advanced 180kg. For women: beginner 45kg, intermediate 80kg, advanced 120kg.
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