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.

Units:

📊 Squat strength standards

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
140 lb	105 lb	175 lb	210 lb	315 lb	385 lb
160 lb	120 lb	200 lb	240 lb	360 lb	440 lb
180 lb	135 lb	225 lb	270 lb	405 lb	495 lb
200 lb	150 lb	250 lb	300 lb	450 lb	550 lb
220 lb	165 lb	275 lb	330 lb	495 lb	605 lb
240 lb	180 lb	300 lb	360 lb	540 lb	660 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	55 lb	85 lb	140 lb	195 lb	220 lb
125 lb	65 lb	95 lb	155 lb	220 lb	250 lb
135 lb	70 lb	100 lb	170 lb	235 lb	270 lb
155 lb	80 lb	115 lb	195 lb	270 lb	310 lb
175 lb	90 lb	130 lb	220 lb	305 lb	350 lb

Indicative standards based on recognised strength benchmarks (Symmetric Strength / ExRx), for an adult lifter. All values in pounds (lb).

🎯 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 calculator

Turn 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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