Squat 1RM Calculator
The squat is the cornerstone of lower-body strength. Knowing your squat 1RM lets you program percentages for volume blocks, peaking cycles, and competition prep with confidence.
StrengthBase takes a submaximal set — say 5 reps at a challenging weight — and runs it through Epley, Brzycki, Lombardi, and O'Conner to give you a range of estimates. You pick the formula that matches your training style.
The built-in intensity table converts your estimated max into working weights from 60% to 95%, rounded to the nearest plate increment so the numbers are gym-ready.
How to Use
- Squat a working set of 3–8 reps at a weight that challenges you but allows clean form.
- Enter the weight, reps, and optionally your RPE into the calculator.
- Check the estimated 1RM and intensity table to set loads for your next squat session.
Frequently Asked Questions
- Does squat depth affect the estimate?
- Yes. A full-depth squat will typically yield a lower estimated 1RM than a parallel or high squat. Be consistent with depth when tracking progress.
- What is a good squat 1RM?
- Common intermediate targets are 1.5× body weight for men and 1.0× body weight for women, though this varies with training history and weight class.
- Can I use this for front squats?
- Absolutely. Enter your front squat weight and reps. The formulas work the same way for any squat variation.
- How does RPE improve the squat estimate?
- RPE accounts for reps left in the tank. A set of 5 at RPE 8 means you had roughly 2 reps in reserve, giving the calculator a more realistic effective rep count.