Squat 1RM Calculator - Estimate Your Max Squat Safely
The squat is one of the big three lifts and the ultimate test of lower body strength. With our Squat One Rep Max (1RM) Calculator, you can accurately estimate the heaviest weight you can squat for a single rep without risking injury from max attempts.
This calculator not only gives you a science-backed 1RM calculation, but also unlocks AI Coach insights in the results area to guide your squat training with personalized tips.
How to Use the Squat 1RM Calculator
Enter the weight you lifted.
Enter the number of reps completed with proper form.
Select the formula from the dropdown although the most accurate Bryzcki is selected by default.
Click calculate to see your estimated squat 1RM.
AI Insights just like your Personal Squat Coach
Once your squat 1RM is calculated, the AI tool will share:
- Ideal weight and rep ranges for your training goal
- Technique reminders for safer squatting
- Progression strategies to boost leg strength
- Recovery and mobility tips to support your squat journey
Expert Squat Tips
Always warm up with bodyweight or lighter sets
Keep your back straight and chest up throughout the movement
Push your knees out and keep heels firmly on the ground
Squat to at least parallel depth for full benefit
Use a spotter or safety bars for heavy lifts