squat 1RM calculator
Your squat 1RM is your one-rep maximum on the squat. Enter the heaviest set you can do — load × reps × RPE — and LiftGauge runs seven formulas (Epley, Brzycki, Lombardi, O'Conner, Wathan, Lander, Mayhew) in parallel, reports the mean and spread, and ranks your result against real OpenPowerlifting meet data. No signup, no ads, offline PWA.
Use the squat variation and depth you want to estimate. Murawa et al. (2020, study abstract) compared muscle activity and joint angles in 12 trained men performing high-bar and low-bar squats. It does not establish a universal percentage adjustment between the two. Competition comparisons require competition-standard depth.
estimated 1RM
Formula range and all 7 estimates
what is your squat 1RM
Your squat 1RM is the heaviest weight you can take out of the rack, descend to a legal depth, and stand back up under control. "Legal depth" in raw federations means the top surface of the leg at the hip joint is below the top of the knee at the bottom of the squat (IPF Technical Rules 2026, rule 6.4). High-bar, low-bar, wraps vs sleeves — all of it changes the number. Your gym 1RM with knee wraps, a high box, and a screaming partner is not the same number you'd put on the platform.
Because true 1RM squats are punishing and rarely retested often, every formula on this page estimates the 1RM from a sub-maximal set. The cleanest input on the squat is 3–5 reps at RPE 8–9, with the last rep at full depth — if depth was high on the last rep, the load doesn't represent your 1RM. Squat estimates are usually a little more honest than bench estimates because the bar slows down smoothly when the legs fatigue, where bench grinders can fail an inch into the press.
why seven formulas, not one
Single-formula 1RM calculators hide disagreement between estimators. LeSuer, McCormick, Mayhew, Wasserstein & Arnold (1997, J Strength Cond Res 11:211–213) compared common equations against direct 1RM tests across squat, bench, and deadlift and found no single formula uniformly best. In LiftGauge's seven implemented equations, the scale-invariant full low-to-high range is about 5.6 % at 5 reps, 6.2 % at 8 reps, and 11.8 % at 12 reps. Picking one formula still means picking one estimator; the page therefore shows all seven.
LiftGauge runs all seven (Epley, Brzycki, Lombardi, O'Conner, Wathan, Lander, Mayhew) and shows the mean ± spread. RPE-anchoring follows Tuchscherer's Reactive Training Manual (RTS Press, 2008): a reps-and-RPE %1RM table. The RPE-adjusted estimate divides the load by the table percentage. The seven other formulas use load and reps only; their spread is disagreement between equations, not a statistical confidence interval or a measurement of technique.
squat-specific notes
Keep depth, bar position and equipment consistent. A shallower top set does not establish a competition-depth 1RM. The calculator does not apply a high-bar, low-bar or depth conversion, and its formula spread does not become narrower simply because the selected lift is squat.
squat percentile context
Reference cohort below is a neutral cell (raw, male, ~83 kg, all ages) for a head-line read. The full per-user cell — your sex, your bodyweight class, your age, your equipment — lives on /rankings. Source: OpenPowerlifting public meet data (CC0 source dump dated 2026-05-16; latest included meet 2026-05-10; 615,721 qualifying lift observations from 186,218 contributing rows in the trailing window beginning 2025-05-10; repeat competitors may contribute more than one observation).
RPE → load for squat
common rep ranges for squat
NPL = number of prescribed lifts per session in this intensity zone. Range is the productive band; below it is too little volume, above it is too much. Prilepin's zones are powerlifting-anchored — they apply to the squat with the same shape.
how to use this page
- Pick your bar weight (15 kg, 20 kg, or 45 lb) and your unit (kg or lb) using the chips above.
- Enter the load as the total weight on the bar (bar included — or flip the "Load counts" chip to plates-only), reps you completed, and the RPE you'd call honestly (6 = easy, 10 = max effort).
- Read the headline mean ± spread band, the seven individual formula estimates, the RPE → load chart for your training percentages, and your percentile vs OpenPowerlifting meet data.
- For the full meet-card workflow (plate-load visual, warmup ramp, RPE → load grid), open /calculator. For percentile against your sex, bodyweight class, age, and equipment, open /rankings.
FAQ
- How accurate is a squat 1RM calculator?
- Across LiftGauge's seven equations, the full low-to-high range is about 5.6 % at 5 reps and 11.8 % at 12 reps. The mathematical range is the same for every lift because these equations use only load and reps; real squat accuracy still depends on depth, technique, and the individual load–rep curve (LeSuer et al. 1997).
- What counts as legal depth on the squat?
- The IPF Technical Rules (2026, rule 6.4) define depth as the top surface of the leg at the hip joint below the top of the knee at the bottom of the squat. A high squat will project a 1RM you can't repeat at competition depth. There is no universal percentage correction for depth.
- What RPE should I input on squat?
- RPE 8–9 is the sweet spot. The last rep of your input set must hit depth — if depth went high on the last rep, the projection is a high-squat 1RM, not a meet 1RM.
- High-bar or low-bar for the input?
- Either works for projection, but they're different 1RMs. The calculator does not convert between high-bar and low-bar. Keep bar position consistent when comparing sessions.
- How often should I test my squat 1RM?
- For peaking blocks, every 6–8 weeks at most; for off-season strength work, every 12–16 weeks. Daily projection from training sets (this page) replaces frequent maxing.
- Does this work for box squat or pause squat?
- The formulas don't care about variation — they're rep-to-1RM curves. A pause-squat or box-squat set estimates the maximum for that variation. Differences from your competition squat depend on execution and the individual; no fixed percentage correction is applied.