HomeAll ToolsAboutBlog
Strength Training

Squat Calculator

Estimate your squat 1RM from any submaximal set, generate a full training percentage table, and check your bodyweight-relative strength level — in kg or lbs.

Squat 1RM Calculator

Epley · Brzycki · Lander · Lombardi

—
Estimated 1RM (kg)

The back squat is the cornerstone compound movement for lower body strength and overall athleticism. Knowing your 1RM lets you set precise training percentages for programs like 5/3/1, Juggernaut, or any block periodization system. Enter any working set taken near failure for your best estimate.

Enter your body weight to see your bodyweight-relative strength level. Supports kg and lbs.

Squat Strength Standards

LevelMen (×BW)Women (×BW)Example (80 kg man)
Beginner0.75×0.55×60 kg / 132 lbs
Novice1.25×0.90×100 kg / 220 lbs
Intermediate1.50×1.10×120 kg / 265 lbs
Advanced1.75×1.30×140 kg / 309 lbs
Elite2.25×1.65×180 kg / 397 lbs

Standards are for raw (unequipped) back squat. Front squat 1RM is typically 80–90% of back squat.

Frequently Asked Questions

Enter the weight and reps from any working set taken to near-failure. The calculator runs four validated 1RM formulas (Epley, Brzycki, Lander, Lombardi) and averages them. Sets of 3–6 reps at 85–95% effort produce the most accurate estimates. High-rep sets (10+) have larger error margins due to individual fatigue resistance differences.
A realistic first-year goal for men is a 1.0–1.25× bodyweight squat. For women, 0.75–1.0× bodyweight is a solid novice milestone. With consistent linear progression (adding weight each session), most beginners can squat their bodyweight within 6–12 months of starting from nothing.
For powerlifting: the hip crease must break below the top of the kneecap (below parallel). For general strength: aim for at least parallel. Full depth (ATG) maximises quad and glute involvement. If you cannot reach parallel safely, work on ankle mobility, hip mobility, and consider a slight heel elevation until flexibility improves.
Back squat allows heavier loading and primarily stresses the posterior chain and quads. Front squat demands more upright posture, stresses the quads more directly, places less spinal compression, and requires greater thoracic mobility. Front squat 1RMs are typically 80–90% of back squat. Both are excellent — many programs include both for complete lower body development.

Related Calculators

Deadlift CalculatorDeadlift 1RM, training percentages and strength level.Calculate → One Rep Max CalculatorGeneral 1RM estimator for any lift.Calculate → Strength Level CalculatorCheck beginner to elite level for all major lifts.Calculate → Powerlifting Total CalculatorCombine squat, bench and deadlift for a total score.Calculate →