More reps (up to 20) via + at the top right.
Weight per rep count
- 1rep100%Your set140 kg100%
- 2reps95%133.5 kg95%
- 3reps93%129.5 kg93%
- 4reps90%126 kg90%
- 5reps87%122 kg87%
- 6reps85%118.5 kg85%
- 7reps82%115 kg82%
- 8reps80%111.5 kg80%
- 9reps77%108.5 kg77%
- 10reps75%105 kg75%
- 11reps73%102 kg73%
- 12reps70%98.5 kg70%
- From 13 reps: rough estimate only
- 13reps68%95.5 kg68%
- 14reps66%92.5 kg66%
- 15reps64%89.5 kg64%
- 16reps62%86 kg62%
- 17reps59%83 kg59%
- 18reps57%80 kg57%
- 19reps55%77 kg55%
- 20reps53%74 kg53%
What counts as a squat in street lifting
The squat is the barbell discipline. The bar sits on the upper back. At the bottom the hip crease has to pass below the top of the knee, and you stand back up. A high squat that stays above the knee is not a valid rep.
Why bodyweight is not included
Unlike dips, pull-ups and muscle-ups, your body is not extra load on top of what you lift. What counts is the weight on the bar: plates plus the bar. The bodyweight field is hidden, and the table shows bar weight for every rep count.
For example, 140 kg for 5 reps estimates a 1RM of about 160 kg on the bar. Your bodyweight does not change that number.
What throws the estimate off
The formula assumes every rep was the same depth and the same difficulty.
- Test at competition depth, not in a shortened squat.
- High-bar and low-bar are different maxes. Use the style you compete in.
- A belt or knee sleeves can be worth a few kilos. Test the way you will lift.
- The last rep should come from you, not from a spotter pulling on the bar.
How to raise your squat 1RM
Heavy sets in the 3 to 6 rep range, with enough recovery, are the core. Depth and a stable mid-foot position transfer better to competition than extra light sets above parallel.
A max attempt belongs at the end of a training block, not every week. In between, an estimate from a heavy work set is enough.
Depth, attempts and plates
The depth is essentially the powerlifting standard: the hip joint has to pass below the top of the knee. The bar sits on the back. The score is the weight on the bar. Three attempts are typical, and jumps are often 2.5 kg.
Many street lifting meets are raw. A belt and knee sleeves are often allowed, a squat suit usually is not. The rulebook decides. Enter the weight you can hit at depth under those conditions.
How the formulas work in detail
Squat questions
Why is there no bodyweight field for the squat?+
Because only the bar counts. Bodyweight is not added load on the bar, unlike dips, pull-ups and muscle-ups.
How deep do I need to go?+
Hip crease below the top of the knee. Shallower reps make the estimated 1RM look too high.
Does the bar itself count?+
Yes. Enter the full weight, bar plus plates. A 20 kg bar with two 20 kg plates is 60 kg, not 40 kg.
Can I estimate a front squat with the same calculator?+
The formula works, but the result is a front-squat 1RM and is not comparable to the street lifting squat.
Can I directly compare paused and regular squats?+
The calculator does not distinguish between a pause at the bottom, different tempos or different bar positions. Use the same technique and equipment when comparing results. A paused-squat estimate is not an automatic conversion to squats without a pause.
Can I use a Smith machine result as my barbell squat 1RM?+
The calculator has no conversion from guided machines to a free barbell. It does not account for the guide rails, counterweight or the machine’s actual load. Use a free-barbell set for a barbell estimate.
What does the blue formula range below the result mean?+
It shows the lower and higher 1RM estimates from Epley and Brzycki, each rounded to 0.5 kg. The large number above is the rounded average of the two unrounded estimates. The range is not a statistical confidence interval: your actual maximum can fall outside it.
Does the calculator account for RPE or reps in reserve (RIR)?+
No. It only knows the weight and completed reps. If you stop while several more clean reps are still possible, the estimate may be too low. Enter only reps you actually completed. The formulas are based on the repetition capacity of a set; they do not account for effort or a breakdown in technique.
Should I add up the reps from several sets?+
No. Use the weight and reps from one continuous set. Three sets of five are not a set of 15. Reps completed after a long rest or a change of weight should not be combined in the same input either.
Why does the result match my entered weight for one rep?+
For one rep, the calculator uses your entered weight as the 1RM value instead of increasing it through the formulas. A light single does not automatically become your actual maximum, however. The result is still rounded to 0.5 kg.
What do the percentages in the table mean?+
They refer to the estimated 1RM of the total load. For dips, pull-ups and muscle-ups, that includes bodyweight; for squats, it is just the bar load. The displayed weights are estimated maximum loads for each rep count, not automatically suitable weights for several training sets.