RepolveGet the appSquat one-rep max calculator.
Put your back squat in context with an estimated one-rep max, a squat exercise score, and Repolve’s bodyweight-relative standards.
Calculate your back squat score
Enter the total barbell weight, including the bar. Use a completed set of 1–12 reps. Inputs stay in your browser.
A worked back squat example
A 100 kg back squat for 5 reps produces an estimated max of about 116.7 kg, or 1.46× an 80 kg bodyweight. That number describes the entered set; it cannot tell whether two sessions used the same depth.
- Completed set
- 100 kg × 5 reps
- Estimated 1RM
- 116.7 kg
- Exercise score
- 57 · novice
Illustrative example using 80 kg bodyweight and male standards. Choosing female standards changes the exercise score, not the estimated max. This is one exercise score, not an overall Strength Score.
Back Squat rep-to-max examples
Each row uses a completed set at 100 kg. Enter the total barbell weight, including the bar. These are formula examples, not suggested loads to attempt.
| Completed reps | Estimated 1RM |
|---|---|
| 1 | 100.0 kg |
| 3 | 110.0 kg |
| 5 | 116.7 kg |
| 8 | 126.7 kg |
| 10 | 133.3 kg |
| 12 | 140.0 kg |
A one-rep set uses the entered load. Sets of 2–12 reps use weight × (1 + reps ÷ 30). The result estimates a single repetition; it is not a guarantee that you can lift that weight.
Muscles worked
Quads and glutes, with the trunk supporting the loaded movement. In Repolve’s scoring model, this exercise supplies primary evidence for quads. Training involvement and scoring coverage are different things.
Make your sessions comparable
Use a consistent depth, bar position, and equipment setup when comparing sessions. A change in depth or switching from high-bar to low-bar can affect the load you move. Record the context rather than assuming every heavier set is directly comparable.
How the estimate works
For a single rep, the estimate is the load entered. For 2–12 reps, the production engine uses the Epley estimate: weight × (1 + reps ÷ 30). It compares the resulting estimated max with bodyweight and the exercise’s sex-specific thresholds. This is an estimate from a completed set, not a prescription for your next attempt.
Back Squat strength standards
These ratios come directly from Repolve’s production standards. They describe exercise benchmarks, not population percentiles or age-adjusted rankings.
| Reference | Score | Male | Female |
|---|---|---|---|
| Beginner | 20 | 0.75× | 0.5× |
| Novice | 40 | 1.25× | 0.75× |
| Intermediate | 60 | 1.5× | 1.25× |
| Advanced | 100 | 2.25× | 1.5× |
| Elite | 125 | 2.75× | 2× |
Enter the total barbell weight, including the bar. The same unit must be used for the lift and bodyweight. Understand the standards
Track progression
Compare repeatable sets in the same rep range and inspect the estimated max when the rep range changes. In the overall calculator, the back squat supplies primary evidence for quads; it does not automatically measure every lower-body muscle.
Common variations
Front squat, goblet squat, hack squat, and leg press use separate standards. A machine load is not interchangeable with a back-squat load.
Back Squat calculator questions
Can I use a front squat or leg press result?
No. This page uses back-squat standards. Front squats and leg presses are different exercises with different load conventions and reference tables.
Is a heavier squat always progress?
A heavier comparable set can be evidence of progress. A shorter range of motion or a different bar position can change the performance, so preserve those details alongside the number.
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About this calculator
Written by Repolve to explain its own scoring model. Calculations and benchmark tables use the same engine and exercise standards as the app. Worked examples are illustrative, not customer results. Estimates describe logged performance; they do not directly measure muscle size or diagnose a training imbalance.