1RM / Squat
Back squat
Squat Calculator
Enter a squat set that reached the same depth every rep. High-bar, low-bar, and front squat each need their own number.
Enter a weight and at least one clean rep.
Back squat estimate
117.5 kg
Median of seven formulas: 116.6 kg, rounded to 2.5 kg.
The formulas run from 112.5 to 119 kg.
Above 10 reps, endurance starts to limit the set. A set of 3–8 reps tracks max strength more closely.
Seven formulas
| Formula | Estimate | Loadable |
|---|---|---|
| Epley | 116.7 kg | 117.5 kg |
| Brzycki | 112.5 kg | 112.5 kg |
| Lombardi | 117.5 kg | 117.5 kg |
| O'Conner | 112.5 kg | 112.5 kg |
| Wathan | 116.6 kg | 117.5 kg |
| Mayhew | 119 kg | 120 kg |
| Lander | 113.7 kg | 112.5 kg |
Training weights
Percentages of the loadable estimate.
| Percent | Weight |
|---|---|
| 100% | 117.5 kg |
| 95% | 112.5 kg |
| 90% | 105 kg |
| 85% | 100 kg |
| 80% | 95 kg |
| 75% | 87.5 kg |
| 70% | 82.5 kg |
| 65% | 77.5 kg |
| 60% | 70 kg |
| 55% | 65 kg |
| 50% | 60 kg |
Warm-up to a top set
| Step | Load | Reps |
|---|---|---|
| Bar | 20 kg | 8 |
| 50% | 60 kg | 5 |
| 65% | 77.5 kg | 3 |
| 75% | 87.5 kg | 2 |
| 85% | 100 kg | 1 |
Depth is part of the lift
Stop the set at the depth you can repeat. A higher squat is a heavier squat, and mixing the two makes the estimate describe neither. A belt, wraps, and sleeves also change the number, so note which setup the set used.
Hack squat and single-leg work use the same formulas with a warning, because those lifts were not the ones the curves were built on.
Does squat depth change the max?
Yes. Enter reps of one depth only.
Can a front squat estimate a back squat?
No. Keep a separate number for the front squat.