Max Squat
Squat Max Calculator
Enter a squat you have actually done and the reps you got. You get an estimated one rep max from six published formulas, plus every training percentage you would want to program off it.
Back Squat 1RM
Estimated 1RM
260lb
Average of valid formulas
Training max (90%)
235lb
Program off this, not the estimate.
All six formulas
| Formula | 1RM (lb) | In range |
|---|---|---|
| Epley | 265 | Yes |
| Brzycki | 255 | Yes |
| Lombardi | 265 | Yes |
| Mayhew et al. | 270 | Yes |
| O'Conner et al. | 255 | Yes |
| Wathan | 260 | Yes |
Warm-up to your top set
105
× 5 · 40%
145
× 5 · 55%
180
× 3 · 70%
220
× 2 · 85%
Load for every rep target
| Reps | % of 1RM | Load (lb) |
|---|---|---|
| 1 | 100% | 260 |
| 2 | 95% | 245 |
| 3 | 93% | 240 |
| 4 | 90% | 235 |
| 5 | 87% | 225 |
| 6 | 85% | 220 |
| 7 | 83% | 215 |
| 8 | 80% | 210 |
| 9 | 77% | 200 |
| 10 | 75% | 195 |
| 11 | 72% | 190 |
| 12 | 70% | 180 |
The depth problem
A squat calculator has no idea how deep you went, and depth changes the answer more than the formula does. Ten centimetres of extra range can be worth ten percent of the load. If your working sets are cut a little short on rep eight and your test single goes to parallel, the estimate is measuring two different lifts.
Be honest about this before you trust the number. The fix is boring and it works: film a set from the side once a month. Not for social media — just so you know whether the depth you think you hit is the depth you hit.
Squat estimates also drift more than bench because squat sets fatigue systemically. A set of eight squats taxes your whole body in a way a set of eight bench presses does not, which is why long squat sets tend to under-predict a true max.
If you do test it
Testing a squat max needs more respect than bench. Have the safeties set at a height that will actually catch the bar, work up in singles, and call it the moment your knees start tracking somewhere they should not. An estimate you trust is worth more than a max you got hurt finding.
Want the general version of all this — every formula, how they differ, and when each one stops working? That lives on the main one rep max calculator.
Back Squat questions
Should I use front squat or back squat numbers?
The calculator works for either, but do not mix them. A front squat max is typically 70–85% of a back squat max, and that ratio varies enormously between lifters, so convert by testing rather than by multiplying.
Why is my estimated squat max higher than what I can actually lift?
Usually depth, sometimes fatigue. If your rep sets are shallower than your singles, the estimate is inflated. If you are running high volume and testing tired, the real max is temporarily lower. Both are worth knowing about.
Does a belt change the estimate?
Yes, and it is the same trap as depth: be consistent. If you wore a belt for the set you are entering, the estimate is a belted max. Most lifters carry 5–10% more with a belt, so a belted estimate applied to beltless training will have you chasing loads you cannot hit.
Is that number any good?
A max means nothing without bodyweight context. The strength standards tool puts your number against beginner-to-elite bands for your weight class, which is a far more useful question than the raw figure.
Check your standards