Squat one-rep max calculator
225 lb for 5 reps is an estimated 253.1 lb squat max. Enter your own set below.
Updated October 2026
Estimated one-rep max
253.1 lb
Weight for each rep count
| Reps | % of max | Weight |
|---|---|---|
| 1 | 100% | 253.1 lb |
| 2 | 97.2% | 246.1 lb |
| 3 | 94.4% | 239.1 lb |
| 5 | 88.9% | 225 lb |
| 8 | 80.6% | 203.9 lb |
| 10 | 75% | 189.8 lb |
| 12 | 71.4% | 180.8 lb |
Other formulas
| Formula | Estimate |
|---|---|
| Epley | 262.5 lb |
| Brzycki | 253.1 lb |
| Lombardi | 264.3 lb |
| O'Conner | 253.1 lb |
| Mayhew | 267.8 lb |
| Wathan | 262.3 lb |
Getting an accurate squat estimate
- Squat to the same depth every set. A rep above your usual depth does not count.
- Set the safety pins just below the bottom of your squat.
- Keep the set to 5 reps or fewer when you want an estimate you can trust.
- Squat estimates run slightly high for high reps, because fatigue builds in the legs and back, not only in the working muscle.
- Front squat and back squat maxes differ. Estimate each on its own.
Squat max by weight and reps (lb)
Find the weight you lifted down the side and the reps you did across the top. The cell is your estimated one-rep max.
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 65 lb | 65 | 66.9 | 68.8 | 70.9 | 73.1 | 75.5 | 80.7 | 86.7 | 91 |
| 85 lb | 85 | 87.4 | 90 | 92.7 | 95.6 | 98.7 | 105.5 | 113.3 | 119 |
| 95 lb | 95 | 97.7 | 100.6 | 103.6 | 106.9 | 110.3 | 117.9 | 126.7 | 133 |
| 115 lb | 115 | 118.3 | 121.8 | 125.5 | 129.4 | 133.5 | 142.8 | 153.3 | 161 |
| 135 lb | 135 | 138.9 | 142.9 | 147.3 | 151.9 | 156.8 | 167.6 | 180 | 189 |
| 155 lb | 155 | 159.4 | 164.1 | 169.1 | 174.4 | 180 | 192.4 | 206.7 | 217 |
| 175 lb | 175 | 180 | 185.3 | 190.9 | 196.9 | 203.2 | 217.2 | 233.3 | 245 |
| 185 lb | 185 | 190.3 | 195.9 | 201.8 | 208.1 | 214.8 | 229.7 | 246.7 | 259 |
| 205 lb | 205 | 210.9 | 217.1 | 223.6 | 230.6 | 238.1 | 254.5 | 273.3 | 287 |
| 225 lb | 225 | 231.4 | 238.2 | 245.5 | 253.1 | 261.3 | 279.3 | 300 | 315 |
| 245 lb | 245 | 252 | 259.4 | 267.3 | 275.6 | 284.5 | 304.1 | 326.7 | 343 |
| 275 lb | 275 | 282.9 | 291.2 | 300 | 309.4 | 319.4 | 341.4 | 366.7 | 385 |
| 315 lb | 315 | 324 | 333.5 | 343.6 | 354.4 | 365.8 | 391 | 420 | 441 |
| 365 lb | 365 | 375.4 | 386.5 | 398.2 | 410.6 | 423.9 | 453.1 | 486.7 | 511 |
| 405 lb | 405 | 416.6 | 428.8 | 441.8 | 455.6 | 470.3 | 502.8 | 540 | 567 |
Squat max by weight and reps (kg)
| Weight | 1 rep | 2 reps | 3 reps | 4 reps | 5 reps | 6 reps | 8 reps | 10 reps | 12 reps |
|---|---|---|---|---|---|---|---|---|---|
| 30 kg | 30 | 30.9 | 31.8 | 32.7 | 33.8 | 34.8 | 37.2 | 40 | 42 |
| 40 kg | 40 | 41.1 | 42.4 | 43.6 | 45 | 46.5 | 49.7 | 53.3 | 56 |
| 50 kg | 50 | 51.4 | 52.9 | 54.5 | 56.3 | 58.1 | 62.1 | 66.7 | 70 |
| 60 kg | 60 | 61.7 | 63.5 | 65.5 | 67.5 | 69.7 | 74.5 | 80 | 84 |
| 70 kg | 70 | 72 | 74.1 | 76.4 | 78.8 | 81.3 | 86.9 | 93.3 | 98 |
| 80 kg | 80 | 82.3 | 84.7 | 87.3 | 90 | 92.9 | 99.3 | 106.7 | 112 |
| 90 kg | 90 | 92.6 | 95.3 | 98.2 | 101.3 | 104.5 | 111.7 | 120 | 126 |
| 100 kg | 100 | 102.9 | 105.9 | 109.1 | 112.5 | 116.1 | 124.1 | 133.3 | 140 |
| 110 kg | 110 | 113.1 | 116.5 | 120 | 123.8 | 127.7 | 136.6 | 146.7 | 154 |
| 120 kg | 120 | 123.4 | 127.1 | 130.9 | 135 | 139.4 | 149 | 160 | 168 |
| 140 kg | 140 | 144 | 148.2 | 152.7 | 157.5 | 162.6 | 173.8 | 186.7 | 196 |
| 160 kg | 160 | 164.6 | 169.4 | 174.5 | 180 | 185.8 | 198.6 | 213.3 | 224 |
| 180 kg | 180 | 185.1 | 190.6 | 196.4 | 202.5 | 209 | 223.4 | 240 | 252 |
| 200 kg | 200 | 205.7 | 211.8 | 218.2 | 225 | 232.3 | 248.3 | 266.7 | 280 |
Other lifts
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Questions
How do I calculate my squat one-rep max?
Enter the weight and the number of clean reps from a hard set, ideally 3 to 5 reps. The calculator estimates the single you could do.
Is it safe to test a one-rep max squat?
Only with safety pins or a spotter. An estimate from a set of 5 or fewer reps avoids the risk of a true max.
What is a good set to estimate a squat max from?
A hard set of 2 to 6 reps with the same form on every rep. For example, 225 lb for 5 reps gives an estimated squat one-rep max of 253.1 lb.
More free tools
Lift does this maths for you
Lift is a strength log for iPhone. It fills in every set with the weight and reps that beat last time, works out your warm-ups, and tracks your estimated one-rep max for every lift. It is coming soon to the App Store.
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