Free Tool
Squat Calculator | 1RM Squat
Calculate your squat one-rep max from any weight and rep count.
Built by an engineer who chases finish lines and is obsessed with data. Thomas Prommer — technology executive who has worked with Google, Apple, Nike, Adidas, Netflix and other global brands. Also an Ironman finisher, HYROX Pro Division competitor, and marathon runner. These tools combine engineering rigor with real race experience.
Squat 1RM Calculator
Estimate your squat one-rep max using proven strength formulas.
Methodology
Uses Epley, Brzycki, and Lombardi formulas. The squat is the gold standard lower body strength test. Most accurate for 2-10 rep sets.
FAQ
What is a good squat?
1.5x body weight is intermediate, 2x BW is advanced, 2.5x+ BW is elite.
Should I squat to parallel or below?
Full depth (hip crease below knee) is standard for powerlifting. Parallel is acceptable for general training.
How do I safely test my squat 1RM?
Use a spotter or safety pins. Warm up progressively. Attempt singles after 3-4 warm-up sets.
How accurate is a calculated squat 1RM?
Within 5-10% for 2-10 rep sets. Squats tend to be well-predicted by these formulas.