1RM squat calculator + strength standards
The back squat is the king of lower-body strength: with the bar loaded across the upper back, the quads, glutes and adductors drive the ascent while the spinal erectors and trunk fight to keep the torso from folding forward. The sticking point sits just above parallel, where the hips and knees extend against the worst leverage, so a true max is both technically demanding and brutal to recover from — the best case for estimating rather than testing. Depth is decisive: these standards assume a full descent with the thighs at least parallel to the floor, and a quarter squat will badly inflate your number. Brace hard, keep the bar over mid-foot, and always run heavy attempts inside a rack with the safety pins set just below your bottom position.
📊 Squat strength standards
Men
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 45 kg | 75 kg | 90 kg | 135 kg | 165 kg |
| 70 kg | 52.5 kg | 87.5 kg | 105 kg | 157.5 kg | 192.5 kg |
| 80 kg | 60 kg | 100 kg | 120 kg | 180 kg | 220 kg |
| 90 kg | 67.5 kg | 112.5 kg | 135 kg | 202.5 kg | 247.5 kg |
| 100 kg | 75 kg | 125 kg | 150 kg | 225 kg | 275 kg |
| 110 kg | 82.5 kg | 137.5 kg | 165 kg | 247.5 kg | 302.5 kg |
Women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 25 kg | 37.5 kg | 62.5 kg | 87.5 kg | 100 kg |
| 55 kg | 27.5 kg | 42.5 kg | 70 kg | 97.5 kg | 110 kg |
| 60 kg | 30 kg | 45 kg | 75 kg | 105 kg | 120 kg |
| 70 kg | 35 kg | 52.5 kg | 87.5 kg | 122.5 kg | 140 kg |
| 80 kg | 40 kg | 60 kg | 100 kg | 140 kg | 160 kg |
Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in kilograms (kg).
🎯 Percentage-of-1RM table
Once your 1RM is estimated, multiply it by the percentage on each row to get the working load matching your goal (strength, hypertrophy or endurance).
| % of 1RM | Load (e.g. 1RM = 100 kg) | Use |
|---|---|---|
| 100 % | 100 kg | 1 rep — maximal strength test |
| 95 % | 95 kg | 2 reps — pure strength |
| 90 % | 90 kg | 3-4 reps — strength |
| 85 % | 85 kg | 5-6 reps — strength / heavy hypertrophy |
| 80 % | 80 kg | 6-8 reps — hypertrophy |
| 75 % | 75 kg | 8-10 reps — hypertrophy |
| 70 % | 70 kg | 10-12 reps — hypertrophy / volume |
| 65 % | 65 kg | 12-15 reps — strength endurance |
| 60 % | 60 kg | 15+ reps — muscular endurance |
The "Load" column uses a 1RM of 100 kg as an example: replace 100 with your own 1RM to read your real working loads.
💬 Squat FAQ
What is a good 1RM squat for an 80 kg man?
For an 80 kg man, expect around 60 kg as a beginner, 120 kg at intermediate level (1.5× bodyweight) and 180 kg for the advanced level (2.25× bodyweight). The elite threshold sits near 220 kg, close to 2.75× bodyweight.
Do these standards apply to a deep or parallel squat?
They assume a squat with the thighs at least parallel to the floor and a controlled descent. A half squat or quarter squat allows heavier loads but does not match these standards. Measure your 1RM on the range of motion you use in training.
How should my squat compare to my deadlift and bench?
For most trained lifters the squat sits around 0.8× the deadlift and roughly 1.3× the bench press. So a 180 kg squat pairs naturally with a deadlift near 220 kg and a bench around 130–140 kg. If your squat is close to your deadlift, your pull is usually the lagging lift; if it barely beats your bench, your legs need attention.
What are the most common squat form mistakes?
Watch for "butt wink" (the pelvis tucking under at the bottom, rounding the lower back), knees caving inward as you drive up, the hips shooting back so the squat turns into a good-morning, and rising onto the toes. Each one bleeds power and raises the risk to the knees or lower back, and cutting depth to hide them inflates your estimated 1RM.
🔗 Other exercises
← Back to the main 1RM calculatorTurn these numbers into real progress
On Phitnix, a coach builds your cycles from your real loads and the workout log tracks your squat 1RM over time. You know exactly when to add weight, without guessing.
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