Anton YefanovWhich squat set to enter
Use a set where every rep reached the same depth, ideally with the hip crease at or below the top of the knee. Reps that get shallower as the set goes on make the estimate look better than your squat really is. Count the bar and every plate, and choose a set of 3 to 8 reps. Long squat sets are often cut short by breathing and leg fatigue before strength runs out.
High bar, low bar and front squat
Treat each squat style as its own lift. Most lifters handle more weight low bar than high bar, and noticeably less in a front squat, but the ratios vary too much to convert one max into another. Pick the style you train and estimate from that. A box squat or a squat to a pin also changes the range of motion, so keep it separate as well.
Using your squat max in a program
Squat programs commonly use 70% to 85% of the max for working sets of 3 to 8 reps, with lighter days in the 60s. Because the squat is so fatiguing, many lifters set training maxes at 90% of the estimate so the work stays repeatable from week to week. The percentage table above gives you both numbers at once.
How to calculate your one rep max by hand
The Epley formula needs nothing more than a phone calculator.
Take a recent hard set and note the weight and the reps you completed.
Divide the reps by 30, then add 1.
Multiply the weight by that number. The result is your estimated 1RM.
For a training weight, multiply the estimate by the percentage your program asks for.
There is no universal error margin. In a study of 103 young women, bench press prediction equations performed better when sets involved fewer than 10 reps. That supports using a lower-rep set, but does not guarantee the same accuracy for every lifter or exercise.
Other lifts
Frequently asked questions
How do I calculate my max squat?
Squat a weight for as many reps as you can at full depth, then enter the weight and reps above. With the Epley formula, 100 kg for 5 reps estimates a max of about 117 kg. Sets of 3 to 8 reps give a steadier estimate than long sets.
Does squat depth affect the estimate?
Yes, a lot. The calculator only knows the weight and the reps, so a set of half squats produces a max you could not lift to depth. Use a set where every rep hit the same depth you would count in a max attempt.
Can I use a front squat or box squat set?
You can, but the result is a front squat or box squat max, not a back squat max. Estimate each variation from its own set and compare it only with itself.
What percentage of my max should I squat for 5 reps?
By the Epley formula, a set of 5 taken to failure is about 86% of a one rep max, and a set of 5 with one or two reps left in reserve about 81% to 83%. The tables above show the weights for your own estimate.