One Rep Max
Squat 1RM Calculator
Estimate your squat one rep max. Enter the weight you squatted and how many reps you completed for results from both the Epley and Brzycki formulas, along with a full training percentage breakdown.
How the squat 1RM calculator works
This calculator estimates your one rep max using two widely-used formulas. You enter the weight you lifted and the number of reps you completed, and the calculator works backwards to predict the heaviest single rep you could perform.
The Epley Formula
Developed by Boyd Epley, this is one of the most commonly used 1RM prediction equations. Tends to produce slightly higher estimates at higher rep ranges (above 10 reps).
1RM = weight × (1 + reps ÷ 30)The Brzycki Formula
Created by Matt Brzycki, this formula is slightly more conservative and is often preferred for lower rep ranges. Becomes invalid at 37 or more reps.
1RM = weight × (36 ÷ (37 − reps))Which formula is more accurate?
Neither is universally better. For rep ranges of 1–6 both produce very similar results. Above 10 reps, Epley tends to overestimate slightly. This calculator shows both so you can compare.
Using the percentage table
The training percentage table shows what weight to use for different intensities based on your estimated 1RM. Most strength programmes prescribe working sets between 70–85% of 1RM, while hypertrophy work typically falls in the 60–75% range.
Frequently asked questions
What is a good squat 1RM?
For men, 1.5x bodyweight is considered intermediate. Advanced lifters aim for 2x bodyweight or more. For women, bodyweight is intermediate and 1.5x bodyweight is advanced.
Does squat depth affect my 1RM estimate?
Yes. These formulas assume full-depth squats where your hip crease drops below the top of your knee. Half squats allow heavier loads but the results are not comparable to full squats.
High bar vs low bar squat — does it matter for 1RM?
Most lifters can low-bar squat 5–10% more than high-bar due to better leverage. Use the same variation consistently when tracking your progress and estimating your max.
How can I increase my squat 1RM?
Progressive overload with linear or periodised programming is the most reliable method. Focus on accessory work for quads, glutes, and core, and ensure adequate recovery and nutrition.
Is it safe to squat heavy without a spotter?
Use a squat rack with adjustable safety bars set just below your lowest squat depth. This lets you bail safely by sitting the bar down on the safeties without needing a spotter.