One Rep Max Calculator Squat

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Reviewed by: **David Chen, CPT (Certified Personal Trainer)**

Use this simple, robust one rep max calculator for the squat (or any other lift) to estimate your maximum potential lift based on a submaximal weight and repetitions.

Squat One Rep Max Calculator

Estimated One Rep Max (1RM):

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Calculation Breakdown:

Enter your weight and repetitions and click ‘Calculate 1RM’ to see the steps.

One Rep Max Squat Formula: Epley

While several formulas exist (Brzycki, Lander, etc.), the Epley formula is one of the most widely used and reliable methods for estimating 1RM, especially for 2 to 10 repetitions.

1RM = Weight Lifted × (1 + Repetitions / 30)
Formula Source: ExRx.net – 1RM Calculators

Variables Explained

  • Weight Lifted (Load): The amount of weight (in lbs or kg) you successfully lifted for your submaximal set.
  • Repetitions Performed (Reps): The total number of consecutive, successful repetitions you completed with the given weight. This calculator works best for 1-10 reps.
  • Estimated 1RM: Your theoretical maximum weight you could lift for a single, perfect repetition.

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What is One Rep Max (1RM) for Squat?

The One Repetition Maximum (1RM) is the maximum amount of weight an athlete can lift for a single, complete repetition of a given exercise. For the squat, this number is the standard benchmark for overall lower body strength.

Calculating your 1RM is essential for structuring effective resistance training programs. Training programs like 5/3/1, percentage-based programs, and block periodization rely heavily on a current and accurate 1RM to determine working weights for different phases of training (e.g., hypertrophy, strength, power).

It is generally safer to estimate your 1RM using a submaximal effort (lifting a manageable weight for 3-5 reps) rather than attempting a true, maximum lift, which carries a higher risk of injury.

How to Calculate Squat 1RM (Example)

Let’s use the Epley formula to estimate the 1RM for an athlete who squatted 275 lbs for 6 repetitions:

  1. Identify Variables: Weight Lifted (L) = 275 lbs, Repetitions (R) = 6.
  2. Apply Formula (Inner Term): Divide the reps by 30: $6 / 30 = 0.20$.
  3. Add One: Add 1 to the result: $1 + 0.20 = 1.20$. (This is the “Rep Factor”).
  4. Calculate 1RM: Multiply the weight lifted by the Rep Factor: $275 \times 1.20 = 330$.
  5. Result: The estimated One Rep Max is 330 lbs.

Frequently Asked Questions (FAQ)

How accurate are 1RM calculators?

Formula-based 1RM estimates can vary in accuracy. They are generally reliable for repetitions between 2 and 10. Once you go past 10-12 reps, the formulas tend to overestimate or underestimate due to fatigue factors becoming more dominant than maximal strength.

Which 1RM formula is best for the squat?

The Epley and Brzycki formulas are the most commonly cited for compound lifts like the squat and bench press. The Epley formula is often favored for its simplicity and close correlation to actual results in the 3-6 rep range.

Can I use this calculator for other lifts?

Yes. The Epley formula is a general 1RM predictor and can be applied to the bench press, deadlift, and overhead press, as long as the weight and repetition ranges are kept within the recommended 1-10 reps.

What if I can lift a weight more than 10 times?

If you can complete more than 10 repetitions, your submaximal load is too light for an accurate 1RM estimate. Use a weight that causes failure between 3 and 8 reps for the most reliable results.

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