Squat Calculator

About Squat 1RM

Your squat one-rep max (1RM) is the maximum weight you can squat for a single repetition with proper form. It's a key metric for measuring lower body strength and planning training programs.

How to Use

1. Enter the weight you can squat for multiple reps
2. Input the number of repetitions performed
3. Select your preferred calculation formula
4. Click calculate to see your estimated 1RM

Training Applications

• Program design and periodization
• Setting training intensities
• Tracking strength progress
• Competition preparation

Squat Technique Tips

• Maintain proper bar position on your back
• Keep your core tight throughout the movement
• Descend until hip crease is below knee cap
• Drive through your heels to stand up

How This Squat Calculator Works

This squat calculator estimates one-rep max (1RM) using common strength formulas such as Epley, Brzycki, Lombardi, and more. By entering a weight and repetitions, you can determine training percentages for hypertrophy, strength, and peaking phases.

Use the resulting training loads to structure sets and reps for progressive overload while maintaining proper squat technique.

Programming and Percentages

• 60–75% 1RM: Volume and hypertrophy work
• 75–85% 1RM: Strength development
• 85–95% 1RM: Peaking and singles practice

For periodization ideas, see Periodization for Powerlifters and Programming for Beginners.

Squat Technique Essentials

• Stance: Feet roughly shoulder-width; toes slightly out
• Bracing: Big breath and brace before descending
• Depth: Hip crease below the top of the knee
• Bar Path: Keep the bar over midfoot throughout
• Tempo: Control the descent; drive aggressively up

Explore detailed technique in Perfect Squat Technique and common fixes in Common Powerlifting Mistakes.

Accessory Work for a Bigger Squat

• Pause Squats: Improve bottom control and positioning
• Front Squats: Strengthen quads and upright torso
• Romanian Deadlifts: Posterior chain strength for the ascent
• Leg Press / Split Squats: Target hypertrophy for leg musculature
• Core Work: Planks, ab wheel, and anti-rotation drills

For ideas, visit Accessory Exercises for Powerlifting.

Squat FAQ

• How often should I test 1RM? Every 8–12 weeks or after a peaking phase.
• Which formula is best? Epley and Brzycki are widely used; consistency matters most.
• Can I use RPE? Yes—match reps and load to target RPE 6–9 for training.
• Is depth mandatory? For powerlifting standards, yes; for general strength, aim for full range.