Calculate your one-rep max squat based on reps and weight
hf2Category: health-fitnessOne-Rep Max
263 lbs - Novice
Strength Ratio
1.46x
Training Weight (80%)
210 lbs
Using the Epley formula, your estimated one-rep max is 263 lbs with a 1.46x bodyweight ratio. This Novice classification helps guide your squat training intensity and volume.
Squat one-rep max calculations use the Epley formula to estimate maximum lower body strength. Strength ratios relative to bodyweight are typically higher for squats than bench press, with elite lifters often exceeding 2.5x bodyweight.
Lower body strength develops through compound movements targeting the posterior chain and quadriceps. Percentage-based squat training at 75-90% develops both maximal strength and muscular hypertrophy through progressive overload.
One-Rep Max
263 lbs - Novice
Strength Ratio
1.46x
Training Weight (80%)
210 lbs
Using the Epley formula, your estimated one-rep max is 263 lbs with a 1.46x bodyweight ratio. This Novice classification helps guide your squat training intensity and volume.
Squat one-rep max calculations use the Epley formula to estimate maximum lower body strength. Strength ratios relative to bodyweight are typically higher for squats than bench press, with elite lifters often exceeding 2.5x bodyweight.
Lower body strength develops through compound movements targeting the posterior chain and quadriceps. Percentage-based squat training at 75-90% develops both maximal strength and muscular hypertrophy through progressive overload.