Free tool
Squat 1RM calculator
Turn a squat set you have already completed into an estimated one-rep max and working weights.
Enter a set taken to the same depth on every rep. Squat inside a rack with safety bars set just below your bottom position. If depth changed as you tired, the estimate will read higher than your true one-rep max.
A set you have already done
Estimated one-repetition maximum
106.7 kg
| Reps | 0 RIR | 1 RIR | 2 RIR | 3 RIR |
|---|---|---|---|---|
| 3 | 97 kg | 94.1 kg | 91.5 kg | 88.9 kg |
| 5 | 91.5 kg | 88.9 kg | 86.5 kg | 84.2 kg |
| 8 | 84.2 kg | 82.1 kg | 80 kg | 78.1 kg |
| 10 | 80 kg | 78.1 kg | 76.2 kg | — |
| 12 | 76.2 kg | — | — | — |
Uses the Epley equation, counting reps in reserve as reps you could have done — the same load model the Bodywise Coach app uses. It is only an estimate from a set you have already completed, not a test of your maximum; a dash means the combination is outside the range the equation is reliable over. Round to the nearest weight your equipment allows.
Another lift? Use the general 1RM and RIR calculator.
Educational information for adults aged 18 and over. It does not diagnose, treat or manage any medical condition. If you have a health condition, or symptoms that worry you, speak to your doctor or a health professional.