Squat Max
Calculate your squat one-rep max and get training percentages for your squat programming.
Squat Strength Standards
Approximate squat standards for adult males (1RM relative to body weight):
| Level | Multiplier | Example (80kg person) |
|---|---|---|
| Beginner | 0.75x BW | 60 kg |
| Intermediate | 1.25x BW | 100 kg |
| Advanced | 2.0x BW | 160 kg |
| Elite | 2.5x BW | 200 kg |
Tips for a Stronger Squat
- Squat depth matters: Aim for at least parallel (hip crease below knee). Deeper squats recruit more muscle.
- Brace your core: Take a deep breath, push your abs out against your belt, and hold throughout the rep.
- Drive through your heels: Keep your weight centered over mid-foot to heel.
- Strengthen your weak points: Pause squats, box squats, and leg press can address sticking points.
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