Squat Max Calculator
Estimate your squat one-rep max from a real working set, using five published formulas.
Epley (default)
321
lb
Brzycki
309
lb
Lombardi
323
lb
O'Conner
309
lb
Wathan
321
lb
Average of all five: 317 lb
Squat percentage table (from your Epley estimate)
| % of 1RM | Weight (lb) | Est. reps |
|---|---|---|
| 50% | 160 | 30 |
| 55% | 175 | 25 |
| 60% | 195 | 20 |
| 65% | 210 | 16 |
| 70% | 225 | 13 |
| 75% | 240 | 10 |
| 80% | 255 | 8 |
| 85% | 275 | 5 |
| 90% | 290 | 3 |
| 95% | 305 | 2 |
| 100% | 320 | 1 |
Weights rounded to the nearest 5 lb — a real, loadable plate increment, not a raw decimal.
Depth and bar position change your real max, not the formula
A 1RM formula only sees the weight and the rep count -- it has no idea whether you squatted to depth or bar high or low on your back. Low-bar squats generally let lifters move more weight than high-bar at the same effort, because the bar sits closer to the hips and shortens the effective lever arm. Estimate from a set done in the same style, to the same depth, that you'll actually be tested or compete at -- otherwise the number is estimating a different lift than the one you care about.
Working weights by set/rep scheme
From today's example (275 lb × 5, Epley estimate of 321 lb):
| Scheme | Typical use | % of 1RM | Working weight |
|---|---|---|---|
| 5 × 5 | Classic strength-building rep scheme | 80% | 255 lb |
| 3 × 5 | Heavier, lower-volume strength work | 85% | 275 lb |
| 5 × 3 | Near-max strength, still repeatable | 87% | 280 lb |
| 4 × 6 | Strength with some hypertrophy carryover | 75% | 240 lb |
| 3 × 8 | Hypertrophy-leaning volume | 70% | 225 lb |
| 3 × 10 | Higher-volume hypertrophy / technique work | 65% | 210 lb |
Frequently Asked Questions
Does high-bar vs. low-bar squat change the estimate?
No -- the formulas only see weight and reps, not bar position. But your real max does shift: low-bar squats typically let you move more weight because the bar sits closer to your hips, so estimate from a set done in the same style you'll test.
What counts as depth for this estimate to be meaningful?
Whatever depth you'll be tested at. A quarter squat and a below-parallel squat with the same weight and reps are not the same lift, and a formula can't tell the difference -- it just sees the number on the bar.
Why do squat estimates sometimes feel less reliable than bench?
Squat recruits more total muscle mass and more stabilizer fatigue than bench, so form can break down at a slightly different rep count session to session. Run the estimate from a set where your last rep still looked like your first, not a grinding, form-breaking rep.
What set/rep scheme should I use to build my squat?
5x5 at roughly 80% is the standard strength-building starting point; 3x8 at roughly 70% adds more volume for size. See the table below for working weights at both, computed from today's estimate.
Keep going
- Squat and deadlift both load the posterior chain; check your deadlift max with the same five formulas. Deadlift Max Calculator
- See how your estimated squat max compares to commonly published bodyweight-ratio standards, from untrained to elite. Strength Standards
- Turn a target squat weight into exactly which plates go on the bar. Plate Calculator