Calculate your squat one-rep max (1RM) using proven formulas. Get strength standards, bodyweight ratios, and personalized training percentages to maximize your lower body strength and development.
These standards represent your back squat 1RM as a multiple of your bodyweight. Squat standards are generally higher than bench press due to the larger muscle groups involved.
| Level | Male | Female | Description |
|---|---|---|---|
| Beginner | 0.8x BW | 0.4x BW | Learning proper form and technique |
| Novice | 1.15x BW | 0.85x BW | Consistent training for 6-12 months |
| Intermediate | 1.45x BW | 1.0x BW | 1-2 years of structured training |
| Advanced | 1.8x BW | 1.35x BW | 2-5 years of dedicated training |
| Elite | 2.45x BW | 1.8x BW | Competitive powerlifter level |
Different squat variations target specific muscle groups and training goals. Percentages shown are relative to your back squat 1RM.
The gold standard for lower body strength. Works quads, glutes, hamstrings, and core.
Best for: Maximum strength and overall leg development
Bar positioned on front delts. More upright torso, increased quad emphasis.
Best for: Quad development and Olympic lifting carryover
Squat to a box, pause, then explode up. Builds posterior chain power.
Best for: Explosive power and breaking through sticking points
Bar held overhead. Requires exceptional mobility and full-body stability.
Best for: Mobility assessment and Olympic lifting preparation
Hold dumbbell or kettlebell at chest. Great for learning proper squat mechanics.
Best for: Beginners and form development
Rear foot elevated single-leg squat. Addresses imbalances and builds unilateral strength.
Best for: Balance, stability, and correcting asymmetries
Progressive overload cycle designed to increase your squat 1RM. Percentages based on current 1RM.
70% x 5 sets x 5 reps
Build work capacity and reinforce technique with moderate weight.
80% x 4 sets x 3 reps
Increase load while maintaining quality reps and bar speed.
85-90% x 5 sets x 2 reps
Adapt to heavier loads and prepare nervous system for max effort.
60% x 3 sets x 5 reps
Recovery week to dissipate fatigue and prepare for testing.
Work up to new 1RM
Warm up thoroughly, take conservative jumps, and attempt new max when feeling strong.
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