Squat MaxCalculator
Calculate your squat one rep max (1RM) from any weight and rep combination. The squat is the king of all exercises - know your numbers.
For best accuracy, use a weight you can lift for 1-10 reps
Used to calculate your strength level
Track Your Squat Progress
Knowing your squat max is just the beginning. Track your body composition alongside your strength gains to see how your training translates to real physique changes.
Understanding Your Squat Max
Why the Squat is King
The squat is often called the king of all exercises for good reason. It's the most effective lower body movement, targeting your quads, glutes, hamstrings, and core simultaneously. Your squat 1RM is a key indicator of overall lower body strength and athletic potential.
Squat Strength Standards
Squat standards are typically higher than bench press because you're using larger muscle groups. Here's where you stand based on bodyweight ratio:
- Beginner (0.5-0.75x BW): New to squatting, learning proper depth
- Novice (0.75-1.25x BW): Consistent training, achieving parallel
- Intermediate (1.25-1.75x BW): Solid technique, 1-2 years experience
- Advanced (1.75-2.25x BW): Serious training, optimized form
- Elite (2.25x+ BW): Competitive-level strength
Tips for Increasing Your Squat
- Prioritize depth - aim for hip crease below knee (parallel or below)
- Strengthen your core and back - they limit your squat more than legs
- Work on ankle and hip mobility for better positioning
- Use progressive overload - small increases add up over time
- Include accessory work: leg press, lunges, Romanian deadlifts
Squat Variations
- High Bar: Bar on traps, more quad dominant, requires good mobility
- Low Bar: Bar on rear delts, more hip dominant, typically allows more weight
- Front Squat: Typically 70-85% of back squat, emphasizes quads
See Your Leg Development
Squat numbers are just part of the equation. Track your body composition to see how your leg training is building muscle and burning fat.
Frequently Asked Questions
How accurate is this squat calculator?
The calculator uses four proven formulas and averages them for the most reliable estimate. Accuracy is highest when using weights you can lift for 1-10 reps with good form.
What's a good squat for my weight?
A 1.25x bodyweight squat is considered intermediate level. Advanced squatters typically hit 1.75x bodyweight, while elite lifters squat 2.25x or more.
Should I squat to parallel or below?
For accurate 1RM calculation and maximum muscle development, aim for at least parallel (hip crease at knee level). Going below parallel is ideal if mobility allows.
Why is my squat weaker than expected?
Common limiters include: poor ankle/hip mobility, weak core/back muscles, unfamiliarity with proper depth, or simply being new to the movement. Address these systematically.
How often should I squat?
Most lifters benefit from squatting 2-3 times per week. This allows enough frequency to improve technique while providing adequate recovery between sessions.
Complete Your Lower Body Picture
Squat numbers tell part of the story. Add body composition tracking to see how your leg training is building your physique.
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