Estimate your squat one-rep max from a working set, then use the training table to plan percentage-based work sets.
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Units
163.3 kg
Epley
157.5 kg
Brzycki
164.4 kg
Lombardi
| % | Weight (kg) | Target reps |
|---|---|---|
| 95% | 153.7 kg | 1–2 reps |
| 90% | 145.6 kg | 3 reps |
| 85% | 137.5 kg | 4–5 reps |
| 80% | 129.4 kg | 6 reps |
| 75% | 121.3 kg | 8 reps |
| 70% | 113.2 kg | 10 reps |
| 65% | 105.1 kg | 12 reps |
| 60% | 97.1 kg | 15 reps |
Suggested warm-up
| Set | Weight (kg) | Reps |
|---|---|---|
| Empty bar | 20.0 kg | 10 |
| Warm-up 1 | 80.9 kg | 5 |
| Warm-up 2 | 105.1 kg | 5 |
| Warm-up 3 | 129.4 kg | 3 |
| Warm-up 4 | 145.6 kg | 1 |
| Work set | 161.8 kg | 1 |
Also in Strength & Performance
Strength Training
The back squat is considered the king of compound movements, recruiting the quadriceps, hamstrings, glutes, and core simultaneously. Knowing your 1RM allows you to prescribe training weights as percentages, the foundation of most strength and powerlifting programmes.
A true squat maximum requires an extensive warm-up, fresh legs, and ideally a spotter. An estimated 1RM derived from a working set of 3–6 reps is nearly as useful for programming purposes and can be updated every few weeks as you progress. The estimate also removes the psychological barrier of attempting a maximum load.
The suggested warm-up progresses from the empty barbell through 50%, 65%, 80%, and 90% of your estimated 1RM before your working set. This pattern primes the nervous system and joint structures without accumulating fatigue. Adjust set counts and rest periods based on your current training phase.
Frequently asked questions
The calculator applies to any squat variant — back squat, front squat, box squat — as long as you input the weight and rep count accurately. Note that 1RM values differ between variations; front squats are typically 15–20% lower than back squats.
Re-estimate every 4–8 weeks during a strength block, or whenever your rep PRs improve. If your 5-rep max increases, your estimated 1RM will rise accordingly.
Related
These related calculators come from the same leaf category, nearby sibling categories, or the same top-level topic.
Estimate one-rep max from the weight and reps you completed, with common strength-formula comparisons and backoff loads.
Estimate your bench press one-rep max from a submaximal set, and generate a training percentage table and warm-up scheme.
Estimate your deadlift one-rep max from reps and weight, and get a full warm-up ladder and training percentage breakdown.
Calculate your Wilks score to compare powerlifting performance across bodyweight categories using squat, bench, and deadlift totals.
