Squat 1RM Calculator — Find Your Max Squat
Calculate your squat one rep max and full training load table.
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Frequently Asked Questions — One Rep Max Calculator
What is a good squat 1RM?+
Beginner male: 100-120kg (BW squat). Intermediate: 150-180kg. Advanced: 200-220kg. For women, beginner: 50-70kg. Intermediate: 80-100kg. These are general benchmarks, individual variation is high.
How do I increase my squat max?+
Squat 2-3×/week with these rep ranges: Heavy: 3-5 reps × 4 sets at 85-90%. Moderate: 4-6 reps × 3 sets at 75-80%. Volume: 8-10 reps × 3 sets at 65-70%. Include pause squats and front squats as accessories.
Squat vs deadlift — which should be heavier?+
For most people, deadlift 1RM exceeds squat 1RM by 15-30%. If your squat is higher than your deadlift, focus on posterior chain development (Romanian deadlifts, hip thrusts).