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Squat One Rep Max (1RM) Calculator

Estimate your one rep max from any set of 2–12 reps using four proven formulas, and get your training percentages from 50% to 95%.

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Result

This page opens the one rep max calculator set up for the back squat — type the weight on the bar and how many reps you squatted (2–12), and four formulas plus their average estimate your squat 1RM, with training percentages from 50% to 95% underneath.

Squat maxes respond well to rep-based estimation because leg strength carries over predictably from moderate rep ranges: a hard set of 5 at 140 kg projects about a 163 kg max by Epley. Testing with a set of 3–5 reps is far easier to recover from than a true max attempt — and far kinder to your knees and lower back on a fatigued day.

The percentage chart maps straight onto squat programming: 60–70% for technique and volume days, 75–85% for strength blocks, 90–95% for peaking. Adjust weight, reps or the kg/lb unit and every number updates live in your browser; your numbers never leave the page.

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Accepted Formats & Rules

  • Epley, Brzycki, Lombardi and O'Conner formulas calculated together with their average.
  • Works in kilograms or pounds with any weight, for sets of 2 to 12 reps.
  • Training percentage table from 50% to 95% of your estimated max in 5% steps.

Key Benefits

✓ Estimate your 1RM safely from a submaximal set — no risky max-out attempt needed.
✓ Four formulas shown side by side with their average, so you see the realistic range at a glance.
✓ A ready 50–95% percentage chart turns the estimate straight into training weights.

Use Cases

  • • Estimate your bench, squat or deadlift max safely from a heavy set of five instead of a risky max-out attempt.
  • • Convert a rep PR into training weights: get 50-95% percentages of your 1RM for 5x5, hypertrophy or peaking blocks.
  • • Compare Epley, Brzycki, Lombardi and O'Conner estimates side by side to see the realistic range of your true max.