OneRepMax

Calculate Your Strength

Squat 1RM Calculator

Calculate your squat one-rep max using proven scientific formulas. Get accurate estimates with confidence intervals and personalized warm-up recommendations.

Squat Calculator

Weight you lifted (in lb)

Repetitions performed

Squat Form & Safety Guide

Proper Form Guidelines

Setup Position
  • • Bar positioned on upper back, not neck
  • • Feet shoulder-width apart, toes slightly out
  • • Chest up, core braced
  • • Unrack bar and step back carefully
Movement Pattern
  • • Break at hips and knees simultaneously
  • • Keep chest up, don't lean forward
  • • Descend until thighs are parallel to floor
  • • Drive up through your feet and hips
Depth & Mobility
  • • Aim for parallel or slightly below
  • • Work on ankle and hip mobility
  • • Don't force depth beyond your range
  • • Use box squats to practice depth

Safety Considerations

⚠️ Critical Safety Rules
  • • Always use safety bars in power rack
  • • Have a spotter for heavy attempts
  • • Don't bounce out of the bottom
  • • Stop if form breaks down
Common Mistakes
  • • Knees caving inward
  • • Lifting hips too early
  • • Not hitting proper depth
  • • Rounding lower back
Progression Tips
  • • Start with 3-5 reps for accuracy
  • • Focus on form over weight
  • • Increase weight gradually (5-10%)
  • • Allow adequate recovery between tests

Squat Strength Standards

Experience Level Beginner Intermediate Advanced Elite
Bodyweight Ratio 0.75x 1.0x 1.5x 2.0x+
Example (150 lb person) 112 lb 150 lb 225 lb 300 lb+

Note: These are general guidelines. Individual results may vary based on genetics, training history, and body composition.

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