How to use the Squat Max
- Enter the weight and the number of reps at consistent depth.
- Discard any reps that cut depth as fatigue set in.
- Read the estimated 1RM and training percentages.
- Squat inside a rack with safeties whenever you work near the estimate.
How the calculation works
Epley and Brzycki apply as with the other lifts, but the squat carries the largest systemic fatigue cost of the three, so high-rep sets under-predict relative to a fresh single. Depth is the key confound — competition depth requires the hip crease below the top of the knee, and a few centimetres of range of motion is worth a substantial percentage of load.
Bar position changes the number outright. A low-bar squat typically allows 5–10% more than high-bar by shortening the moment arm at the hip, and a front squat usually lands around 80–85% of a back squat. Test and programme each variation separately rather than converting between them. Percentage prescription is standard: 65–75% for volume, 80–90% for strength, above 90% for peaking.
Epley: 1RM = weight × (1 + reps / 30) ; front squat ≈ 0.8–0.85 × back squatSource: Epley (1985) prediction equation with standard powerlifting depth criteria.
Worked example
6 reps at 140 kg, high-bar, consistent depth.
- Epley: 140 × (1 + 6/30) = 168 kg.
- Brzycki: 140 × 36 / 31 = 162.6 kg.
- Estimated range 163–168 kg high-bar.
- Low-bar equivalent ≈ 172–178 kg.
About 165 kg high-bar, with volume work at 70% around 115 kg.
Frequently asked questions
Does squat depth change the estimate?+
Substantially. Shallow reps allow far more weight, so inconsistent depth invalidates the calculation.
High-bar or low-bar?+
Low-bar generally allows more load. Test each separately rather than converting.
How does front squat compare?+
Usually 80–85% of the back squat, limited by upper-back and wrist position.
Why do squat estimates feel too high?+
Squats fatigue the whole body, so a set of eight leaves you further from a true single than a bench set does.
Last reviewed August 31, 2026. We review this page whenever the underlying formula, tax year, published rate or standard changes.