GymNoteSquat calculator (1RM)
Enter the weight and reps from your last squat set to see your max and what to lift at 60–95%.
1 to 12. Fewer reps give a closer estimate.
How to estimate your squat max
The estimate only makes sense if every rep hit the same depth. Shallow reps at the end of a set inflate the result.
- Set the safety pins in the rack just below the bottom of your squat.
- Pick a weight for 3–5 reps and leave 1–2 in the tank.
- Only count reps that reached full depth.
What to do with your result
Use your max to set working weights, for example 5 sets of 5 at 75–80%. The calculator above lists them for your number.
| % of max | Weight | Reps to failure |
|---|---|---|
| 100% | 140 kg | 1 |
| 95% | 133 kg | ~2 |
| 90% | 126 kg | ~3 |
| 85% | 119 kg | ~5 |
| 80% | 112 kg | ~8 |
| 75% | 105 kg | ~10 |
| 70% | 98 kg | ~13 |
| 65% | 91 kg | ~16 |
| 60% | 84 kg | ~20 |
How do I calculate my squat max?
Do a set of 3–5 reps to full depth and enter the weight and reps. For example, 120 kg × 5 reps gives an estimated max of about 140 kg.
Can I use it for front squats?
Yes. Just treat it as a separate max and do not compare it with your back squat.
Does a lifting belt change the result?
It can push it up a little. If you estimate your max with a belt, keep using the belt when you re-test.