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Squat Calculator – Estimate Your Squat Strength
The Squat Calculator helps you determine your estimated 1-rep max (1RM) for squats based on how much weight you can lift for multiple reps. It also provides target weights for 5x5 training, hypertrophy sets, and powerlifting programs. Perfect for beginners to advanced lifters optimizing their leg day.
How to Use the Squat Calculator
Enter:
- The weight you squatted
- The number of reps completed
- Choose your preferred formula (Epley, Brzycki, Lombardi, etc.)
The tool will display your estimated 1RM and recommended training percentages.
1RM Squat Estimation Formula
Default formula (Epley):
1RM = Weight × (1 + Reps ÷ 30)
Example: 100 kg × (1 + 5 ÷ 30) = 116.7 kg estimated 1RM
You can also compare with Brzycki, O'Conner, or Lombardi methods for variation.
Common Use Cases
- Setting squat targets for strength training programs
- Planning progressive overload
- Creating powerlifting meet attempts
- Designing volume vs intensity cycles
- Tracking performance gains over time
Why Use a Squat Calculator?
Testing 1RM directly can be risky. This calculator gives you a safe and accurate estimate of your squat strength so you can train smarter, avoid injury, and optimize gains.
Example
Weight: 120 kg
Reps: 4
Formula: Epley
→ 1RM = 120 × (1 + 4 ÷ 30) = 136 kg
→ 80% training weight = 109 kg
→ Hypertrophy range (70%–85%) = 95 kg – 115 kg
Frequently Asked Questions (FAQs)
Which squat calculator formula is best?
Epley is widely used and accurate for 1–10 reps. Brzycki is also reliable for low-rep sets.
Can this work for front squats or goblet squats?
Yes, but 1RM results will differ from barbell back squats. Use it mainly for barbell squats.
How accurate is 1RM estimation?
It’s an estimate — factors like fatigue, form, and experience affect actual performance.
Is it better to test or estimate 1RM?
Estimation is safer for beginners and intermediate lifters. Testing is best for experienced athletes under supervision.
What percentage of 1RM should I train with?
For strength: 80–90%. For hypertrophy: 65–80%. For endurance: 50–65%.
Related tools: 1RM Calculator, FFMI Calculator, Gain Calculator.