Estimate your clients' squat one-rep max without maximal testing. Compare 5 validated formulas and get a percentage chart for safer, more precise programming.
Enter the weight your client can squat and the number of repetitions performed (up to 12). The calculator will estimate their 1RM using 5 different formulas to give you a precise range.
Formulas are most accurate with 1-10 repetitions. Above 10 reps, the margin of error increases.
Manage your clients, build custom programs and track their progress. Everything in one professional platform.
The squat is one of the most fundamental compound movements in strength training. Knowing your one-rep max (1RM) allows coaches to prescribe precise training loads and track progress over time — without the risk of true maximal testing.
This calculator uses five scientifically validated formulas (Epley, Brzycki, Lander, Lombardi, and O'Conner) to estimate the 1RM from a submaximal effort. Simply enter the weight lifted, the number of repetitions, and the client's body weight to get an estimate alongside a full percentage breakdown for programming.
Once you have your estimated squat 1RM, use percentages to structure your training blocks. Working at 85-95% develops maximal strength (1-5 reps), 70-85% targets hypertrophy (6-12 reps), and 60-70% builds muscular endurance (12+ reps). The calculator generates this squat percentage chart automatically for each client.
For best results, use a rep range of 3-8 as the input. Formulas become less accurate above 10 repetitions. Always record the conditions — bar position (high bar vs. low bar), depth, and equipment used — so you can make meaningful comparisons over time.