Squat 1RM Calculator
Calculate Your One Rep Max for Squats
Free scientific calculator to predict your squat one-rep max (1RM). Get accurate estimates without the risk of actual maximum testing.
1RM Calculator
Estimate your one-rep maximum with proven formulas. Also calculate Rep Max and Percentages of 1RM.
Results
Example 1RM Results using different formulas:
- MultiModal Formula: 100kg bench press for 5 reps = 113.6kg 1RM
- Brzycki Formula: 100kg squat for 5 reps = 114.5kg 1RM
- Epley Formula: 100kg deadlift for 5 reps = 116.7kg 1RM
Rep Max
Example Rep Max calculations for 100kg 1RM:
- 3RM (3 Rep Max): 95kg
- 5RM (5 Rep Max): 87kg
- 10RM (10 Rep Max): 75kg
Percentages of 1RM
Example percentages of 100kg 1RM:
- 90% of 1RM: 90kg - Typically used for heavy singles and doubles
- 80% of 1RM: 80kg - Common working weight for strength training
- 70% of 1RM: 70kg - Often used for higher rep training
Why Choose Our Calculator
Our squat 1RM calculator uses advanced machine learning algorithms to provide highly accurate predictions. With an R² value of 0.991 and an average error rate of just 2.8%, it's one of the most precise tools available. The algorithm has been validated through extensive testing with 1,240 lifters across different experience levels.
- Multi-modal Data Fusion Technology
- Dynamic Individual Adaptation (Coming Soon)
- Real-time Fatigue Compensation (Coming Soon)
- Biomechanical Optimization Coefficients
- AI-powered Continuous Optimization
About Squats
The squat is a fundamental lower body compound exercise that targets the quadriceps, hamstrings, glutes, and core. It's considered one of the most effective exercises for building overall strength and muscle mass.
Form Tips:
- Keep your chest up and core tight
- Push your knees out in line with your toes
- Break at the hips and knees simultaneously
- Maintain a neutral spine throughout
- Drive through your heels when standing up
Frequently Asked Questions
How accurate is this squat calculator?
Our calculator achieves 99.1% correlation with actual tested 1RMs, based on validation data from 1,240 lifters. The average error rate is just 2.8%, making it significantly more accurate than traditional formulas.1RM Calculator Homepage.
Is it safe to test my actual squat 1RM?
Testing your actual squat 1RM can be risky without proper preparation and spotting. Our calculator provides a safe alternative by accurately predicting your 1RM from submaximal weights.
How deep should I squat for accurate results?
For the most accurate predictions, you should squat to parallel (thighs parallel to the ground) or below. Our algorithm is calibrated for proper depth squats to ensure consistent results.BMI and Strength Training Guide.
Why is your calculator better than others?
Unlike traditional calculators that use simple formulas, our system employs advanced machine learning algorithms that consider multiple factors like squat depth, bar speed, fatigue, and individual biomechanics.
How often should I test my squat 1RM?
We recommend recalculating your squat 1RM every 4-6 weeks for optimal progress tracking. However, you can use our calculator anytime to safely gauge your strength gains.
Are there other strength training project calculators?
Yes, we also provide 1RM calculators for other two major strength training projects: Bench Press 1RM Calculator and Deadlift 1RM Calculator.