Squat Estimate Calculator Formula

Understand the math behind the squat estimate calculator. Each variable explained with a worked example.

Use the Squat Estimate Calculator

Formulas Used

Estimated 1RM

estimated_1rm = round(est_max)

Heavy Triple (90%)

heavy_triple = round(est_max * 0.9 / 5) * 5

Working Set (75%)

working_set = round(est_max * 0.75 / 5) * 5

Volume Weight (65%)

volume_weight = round(est_max * 0.65 / 5) * 5

Variables

VariableDescriptionDefault
weightWeight Lifted(lbs)225
repsReps Completed5
est_maxDerived value= weight * (1 + reps / 30)calculated

How It Works

How Squat Max Is Estimated

Formula (Epley)

1RM = Weight x (1 + Reps / 30)

Squat Standards (Male)

  • Beginner: 0.75x bodyweight
  • Intermediate: 1.25x bodyweight
  • Advanced: 2.0x bodyweight
  • Elite: 2.5x bodyweight

    • The squat is considered the king of all exercises for lower body strength development.

    Worked Example

    You squat 225 lbs for 5 reps.

    weight = 225reps = 5
    1. 011RM = 225 * (1 + 5/30) = 225 * 1.167 = 263 lbs
    2. 02Heavy triple = 263 * 0.9 = 237, rounded to 235 lbs
    3. 03Working set = 263 * 0.75 = 197, rounded to 195 lbs
    4. 04Volume weight = 263 * 0.65 = 171, rounded to 170 lbs

    Ready to run the numbers?

    Open Squat Estimate Calculator