Squat Max Calculator
Estimates your squat max from a hard set, and gives the training weights that go with it.
Share sends a link that reopens these numbers. Copy details pastes the full breakdown as a list.
The formula
Epley = weight × (1 + reps ÷ 30) Brzycki = weight × 36 ÷ (37 − reps) Lombardi = weight × reps^0.1 estimate = average of the three
Named after Boyd Epley, Matt Brzycki and V. P. Lombardi. A single rep counts as the weight lifted in all three. The typical reps in the table are a rule of thumb and vary with the lift and the person.
What to watch out for
What moves the number. Depth matters most: a set cut high will flatter the estimate. Bar position changes it too, with many lifters moving more in a low-bar squat than a high-bar one. A belt and knee sleeves usually add a little, so note what you wore when you compare results.
Spotter and safety. Set the pins or safety straps just below the bottom of your squat, and test the height with an empty bar. If a rep fails, sit down under control and let the pins take the bar. Without a rack, one spotter behind you can only help with a small miss, so use two at the sides or keep the set well short of failure.
Reps at the end of long squat sets tend to get shallow as you tire, which is another reason to estimate from 3 to 8 reps.
Frequently Asked Questions
What is my squat max from 100 kg for 5 reps?
About 115.5 kg, averaging Epley (116.7 kg), Brzycki (112.5 kg) and Lombardi (117.5 kg).
Does squat depth change my max?
Yes. A deeper squat is harder, so only compare numbers taken to the same depth. Competition depth has the crease of the hip below the top of the knee.
What weight should I use for 5 sets of 5?
Often around 75 to 80% of your max. From an estimated 115.5 kg, 75% is 86.7 kg. Start lower if the last reps slow badly.