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Squat 1RM Calculation｜Formula

Rep Conversion Formula

1RM ≒ Weight × Reps ÷ 33.3 + Weight

Set Coefficient (Squat-Specific)

Set Count Coefficients

1: 1.000
2: 1.010
3: 1.020
4: 1.030
5: 1.040
6: 1.050
7: 1.055
8: 1.060
9: 1.065
10: 1.070

Why These Set Coefficients?

The set coefficient for the squat is set lower than the bench press and higher than the deadlift.

Here’s why:

① Increasing sets doesn’t necessarily reflect higher squat strength

→ Fatigue plays a much bigger role, so overestimating based on sets leads to inaccurate numbers

② High-rep value is lower (denominator: 33.3)

→ There’s no need to artificially inflate your estimated 1RM with high reps
→ That’s why the set coefficient is intentionally kept conservative

For bench press set coefficients, refer to:
[Bench Press] 1RM Estimator｜Weight × Reps × Sets → Estimated 1RM

Squat 1RM Estimator｜Important Notes

Depth (Full / Parallel / Half) drastically changes your numbers

The load you can handle in the squat varies significantly depending on depth, which means your estimated 1RM can fluctuate a lot.

Especially with shallow squats (half squats), your estimated 1RM tends to come out higher.
Make sure you always use a consistent depth when inputting your training data.

High Bar vs Low Bar changes your rep strengths

Your bar position directly affects how your numbers convert.

• High bar: High reps tend to improve more easily, which can lead to higher estimated values
• Low bar: Better suited for low-rep, heavy work, but high reps tend to produce lower estimates

Since your form directly impacts the estimated 1RM, interpret the numbers based on your usual style.

Set adjustment is a simplified fatigue model

The set adjustment in this calculator (+0–10%) is just a generalized guideline.

Actual fatigue will vary depending on:

• Leg strength
• Core stability
• Training before and after

More sets does not automatically mean you’re stronger—keep that in mind.

Competition depth (IPF standard) vs gym depth

Competition squats require stricter depth than typical gym “parallel,” which usually results in lower numbers.

In general, your competition bench press max can be 2–8% lower.
It’s ideal to separate your training 1RM and your meet-day 1RM.

High reps reduce accuracy

The squat doesn’t just fatigue your legs—it also taxes your:

• Cardiovascular system
• Core
• Upper back

Because of this, higher rep ranges like 8–15 reps tend to be less stable for estimation, leading to larger errors in your estimated 1RM.

The most reliable range is typically around 2–6 reps.

Squat performance fluctuates heavily with condition

The squat is highly sensitive to fatigue and daily condition.

• Deadlifts from the previous day
• Lack of sleep or nutrition
• Minor knee or lower back discomfort
• How well you can brace

All of these factors can significantly change your performance, even with the same weight and reps.

Instead of relying on a single session, use an average over several weeks to improve accuracy.

Estimated 1RM is only a reference

The squat has huge individual variability, so your estimated 1RM can differ from your true max attempt by about:

±5–12%

Factors like:

• Strong off the chest (initial drive)
• Strong lockout

…as well as individual technique strengths and weaknesses all play a role.

Use your estimated 1RM as a guideline for programming—not an absolute number.