Squat Calculator
Estimate your back squat one rep max, generate a full squat percentage chart, and see how high-bar and low-bar squats compare to strength standards.
Enter your lift
Your estimated one rep max
Squat · estimated 1RM
115.0 kg
Raw estimate: 115.5 kg · 254.7 lb
Epley
116.7 kg
Brzycki
112.5 kg
Lombardi
117.5 kg
Training percentages
| % | Weight | Reps |
|---|---|---|
| 100% | 115.5 kg | 1 rep |
| 95% | 109.8 kg | 1-2 reps |
| 90% | 104.0 kg | 2-3 reps |
| 85% | 98.2 kg | 3-5 reps |
| 80% | 92.4 kg | 4-6 reps |
| 75% | 86.7 kg | 6-8 reps |
| 70% | 80.9 kg | 8-10 reps |
| 65% | 75.1 kg | 10-12 reps |
| 60% | 69.3 kg | 12-15 reps |
| 50% | 57.8 kg | 15-20 reps |
| 40% | 46.2 kg | 20+ reps |
Estimated weight for 1–12 reps
1 rep
115.5 kg
2 reps
108.3 kg
3 reps
105.0 kg
4 reps
101.9 kg
5 reps
99.0 kg
6 reps
96.3 kg
7 reps
93.7 kg
8 reps
91.2 kg
9 reps
88.9 kg
10 reps
86.7 kg
11 reps
84.5 kg
12 reps
82.5 kg
Squat strength standards
Compare your estimated one rep max to typical benchmarks by bodyweight ratio.
| Level | Men | Women |
|---|---|---|
| Beginner | 0.75× bodyweight | 0.5× bodyweight |
| Novice | 1.0× bodyweight | 0.75× bodyweight |
| Intermediate | 1.5× bodyweight | 1.0× bodyweight |
| Advanced | 2.0× bodyweight | 1.5× bodyweight |
| Elite | 2.5×+ bodyweight | 1.75×+ bodyweight |
Figures are rough population benchmarks, not individual targets — leverages, limb length and training history all matter.
High-bar vs. low-bar squat
High-bar squats place the bar on the upper traps, keep the torso more upright, and emphasize the quads. They're the standard for Olympic weightlifting-style training.
Low-bar squats rest the bar lower on the rear delts, allow more forward torso lean, and recruit more of the posterior chain — most powerlifters squat low-bar because it generally permits a heavier 1RM.
Neither is "better" — pick the style that matches your goal and mobility, and track your 1RM for that specific variation rather than comparing it directly to the other style.
Setting squat training intensity
Squats recover more slowly than upper-body lifts. Many lifters spend most of their training volume at 65-80% of their 1RM and reserve 85%+ work for shorter blocks before testing or competing. Use the percentage table above to plan each session, and re-estimate your max every 4-8 weeks rather than testing weekly.
Squat calculator FAQ
Does high-bar vs low-bar squat change my 1RM estimate?+
Yes. Low-bar squats shift the bar closer to your hips, shorten the torso lever and generally allow 5-10% more weight than a high-bar squat with an upright torso. Estimate your 1RM separately for each style if you switch between them.
How many reps should I use to estimate a squat max?+
A set of 3-6 reps close to failure gives the most reliable estimate. Squats accumulate fatigue quickly, so high-rep sets (12+) are less reliable for estimating a true max.
What squat depth counts for the 1RM estimate?+
Use whatever depth you train and would be judged on — typically hip crease at or below the top of the knee. Shallow or partial squats will inflate your number compared to full-depth strength standards.
Is it risky to test a true squat max?+
Yes, more so than upper-body lifts, because failure usually means getting pinned under the bar. Always use safety bars or pins set to your bottom position, or have spotters, before attempting anything above 90% of your estimated max.
Also check your bench press and deadlift one rep max, or use the warm-up calculator before your next heavy squat session.