Which set should you use to estimate your squat?
A set of 3 to 5 reps at a high effort (RPE 8 to 10), to competition depth: hip crease below the top of the knee. Longer sets bring endurance and breathing into play, which drags the estimate down for many lifters.
If you film your sets, use one where the last rep still moved with control. A barely ground-out last rep on a set of 5 gives a slightly optimistic estimate.
Your squat against competitors
The standards tables on this page come from real raw (unequipped) meet results recorded by OpenPowerlifting. For each weight class, they give the weight matching each level.
The squat usually climbs fastest early on, then needs the most technique and volume to keep moving. Tracking e1RM session by session shows clearly when progress slows down.
Frequently asked questions
How do I calculate my max squat?
Do a heavy but clean set of 3 to 5 reps, then enter the weight and reps: the average of seven formulas gives your estimated 1RM, usually within a few percent.
What is a good squat?
For a trained man, squatting 1.5 times bodyweight is a good level, 2 times a very good one. In raw competition, the median squat is 182.5 kg (402 lb) for men in the 83 kg class (about 2.2 times bodyweight) and 105 kg (231 lb) for women in the 63 kg class (about 1.7 times).
How many reps at 80 % of my max squat?
About 8 reps to failure, or sets of 3 to 6 with reps in reserve. The calculator's rep max table gives the weight for each rep count.
Should I test my max squat?
Not needed for programming: an estimated 1RM is enough and updates every session. A true test belongs at a meet or the end of a peaking block.