Squat 1RM Calculator
Estimate your one rep max squat from any recent hard set instead of grinding out a risky single. Enter the weight, reps, and how hard the set felt, and get your squat 1RM plus training percentages.
Calculator
Estimated 1RM: 365 lbs
Based on 315 lbs × 5 reps @ RPE 10.
Training percentages
| % of 1RM | Weight |
|---|---|
| 95% | 346.8 lbs |
| 90% | 328.5 lbs |
| 85% | 310.3 lbs |
| 80% | 292 lbs |
| 75% | 273.8 lbs |
| 70% | 255.5 lbs |
| 65% | 237.3 lbs |
| 60% | 219 lbs |
| 55% | 200.8 lbs |
| 50% | 182.5 lbs |
Estimated rep maxes (RPE 10)
| Reps | Weight |
|---|---|
| 2RM | 348.6 lbs |
| 3RM | 336.5 lbs |
| 4RM | 325.6 lbs |
| 5RM | 315 lbs |
| 6RM | 305.5 lbs |
| 8RM | 286.9 lbs |
| 10RM | 269.7 lbs |
Want to lift one of these weights? Use the plate calculator to see what to load on the bar.
Estimating your squat max
The squat responds to rep-max estimation well, with one caveat: high-rep squat sets are as much a conditioning test as a strength test. A 20-rep squat set says little about your single — but a hard set of 2-6 reps predicts it closely, which is exactly the range this calculator is most accurate in.
Keep your depth honest and consistent between the sets you estimate from and the max you care about. A high-squatted set of 5 will overpredict a to-depth single. If you are chasing the three-plate club (315 lbs / ~142.5 kg), an all-out set of 5 at 275 lbs predicts you are already at the door.
The math behind the estimate is explained on the 1RM calculator page, and the full RPE-to-percentage chart lives on the RPE calculator. The method works for every lift; this page pairs it with squat-specific defaults and advice.
Put your squat 1RM to work
A max estimate is only useful when a program turns it into working weights. These Hardy routines are built around percentage-based squat progression:
- 5/3/1 for Beginners — squat twice a week with steady percentage-based progression
- Phrak's Greyskull LP — simple linear progression with AMRAP sets to auto-regulate
Running 5/3/1? Convert this estimate into a Training Max with the Training Max calculator, or generate the whole cycle with the 5/3/1 calculator.
Frequently asked questions
How do I calculate my 1 rep max squat?
Use a recent hard squat set: the weight, reps, and RPE map to a percentage of your 1RM. An all-out set of 5 (RPE 10) represents about 86% of your max, so squatting 140 kg for 5 hard reps predicts roughly a 162 kg single.
Is 315 lbs a good squat?
Three plates (315 lbs / ~142.5 kg) is a solid intermediate milestone for male lifters, typically reached after 1-2 years of consistent barbell training. For women, two plates (225 lbs) marks a comparable level. Bodyweight and depth standards matter — a below-parallel 315 is a different lift than a half squat.
Why does my squat max estimate jump around?
Squat performance is sensitive to fatigue, depth consistency, and how fresh your legs are. Estimates from sets done early in a session, at consistent depth, in the 2-6 rep range are the most stable. Track the trend of your estimated 1RM over weeks rather than any single reading.
Should high-bar and low-bar squats use the same 1RM?
No — most lifters low-bar squat 5-10% more than they high-bar squat. Treat them as separate lifts with separate maxes and estimate each from its own sets.
How much should my squat go up each cycle?
Lower-body lifts progress in bigger jumps than pressing: 5/3/1 adds 5 kg / 10 lbs to the squat Training Max per cycle, and linear-progression programs add 2.5 kg / 5 lbs per session while they last. If your estimated 1RM stalls for several weeks, that is the signal to change something — volume, recovery, or a TM reset.
Calculators for the other lifts
Hardy tracks your squat 1RM automatically
Log your training in the Hardy app and it estimates a fresh squat max from every hard set you record, calculates your working weights from it, and moves them up as you get stronger.
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/r/HardyApp