1RM: Back Squat

Quickly measure and calculate your One-Rep Max (1RM)

The Back Squat is a compound movement, knee dominated exercise that requires tension throughout the entire body. Progress is typically measured in terms of increases in the 1 Rep Maximum. Please note that we recommend testing with a higher number of repetitions and using the calculated value to measure strength gains. Also, please keep in mind that many variations exist depending on bar placement, stance width, and range of motion.

1RM: Back Squat Protocol

Purpose

To measure estimated maximal strength based off of sub maximal effort.

Equipment

Standard 45lbs barbell with adjustable weight.

Procedure

Use appropriate warm up methods to activate agonist, antagonist, and synergist muscle groups prior to testing sub-maximal and maximal lifts. It should take minimally 5 testing sets to reach an appropriate relative intensities at under 35 total repetitions. At any point of failure, be sure to to confidently re-rack the barbell for the participant.

Begin with a barbell resting on the upper trapezius, behind the participant’s neck. Cue him or her to take in a deep breath at the top, begin to lower the body in squat by flexing at the knee and hip joints, pushing the gluteals out, and keeping weight on the heels, in one fluid motion. The bottom of the squat is reached when the upper legs are parallel to the ground, and the lower leg and spine are parallel. On the up phase, concentrically contract the gluteals to raise the body while breathing out.

1RM: Back Squat Calculation

lbs
kg
reps

Calculation Result

DATE -
1RM Back Squat (Baechle) -
1RM Back Squat Classification -

1RM: Back Squat Classification Chart

Male: 0-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 91
Novice 92 135
Intermediate 136 189
Advanced 190 253
Elite 254 > 254

Male: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 104
Novice 105 150
Intermediate 151 207
Advanced 208 274
Elite 275 > 275

Male: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 116
Novice 117 165
Intermediate 166 225
Advanced 226 294
Elite 295 > 295

Male: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 128
Novice 129 179
Intermediate 180 242
Advanced 243 313
Elite 314 > 314

Male: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 140
Novice 141 193
Intermediate 194 258
Advanced 259 332
Elite 333 > 333

Male: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 152
Novice 153 207
Intermediate 208 274
Advanced 275 350
Elite 351 > 351

Male: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 163
Novice 164 220
Intermediate 221 289
Advanced 290 367
Elite 368 > 368

Male: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 175
Novice 176 233
Intermediate 234 304
Advanced 305 384
Elite 385 > 385

Male: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 186
Novice 187 246
Intermediate 247 318
Advanced 319 400
Elite 401 > 401

Male: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 196
Novice 197 258
Intermediate 259 332
Advanced 333 416
Elite 417 > 417

Male: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 207
Novice 208 270
Intermediate 271 346
Advanced 347 431
Elite 432 > 432

Male: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 217
Novice 218 282
Intermediate 283 359
Advanced 360 446
Elite 447 > 447

Male: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 227
Novice 228 294
Intermediate 295 372
Advanced 373 460
Elite 461 > 461

Male: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 237
Novice 238 305
Intermediate 306 385
Advanced 386 474
Elite 475 > 475

Male: 251-260 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 247
Novice 248 316
Intermediate 317 397
Advanced 398 488
Elite 489 > 489

Male: 261-270 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 257
Novice 258 327
Intermediate 328 409
Advanced 410 501
Elite 502 > 502

Male: 271-280 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 266
Novice 267 337
Intermediate 338 421
Advanced 422 514
Elite 515 > 515

Male: 281-290 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 275
Novice 276 348
Intermediate 349 433
Advanced 434 527
Elite 528 > 528

Male: 291-300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 284
Novice 285 358
Intermediate 359 444
Advanced 445 540
Elite 541 > 541

Male: > 300 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 358
Novice 359 444
Intermediate 445 540
Advanced 541 640
Elite 641 > 641

Female: 0-100 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 45
Novice 46 78
Intermediate 79 123
Advanced 124 177
Elite 178 > 178

Female: 101-110 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 50
Novice 51 85
Intermediate 86 131
Advanced 132 187
Elite 188 > 188

Female: 111-120 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 55
Novice 56 91
Intermediate 92 139
Advanced 140 197
Elite 198 > 198

Female: 121-130 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 60
Novice 61 97
Intermediate 98 146
Advanced 147 205
Elite 206 > 206

Female: 131-140 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 64
Novice 65 103
Intermediate 104 153
Advanced 154 214
Elite 215 > 215

Female: 141-150 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 68
Novice 69 108
Intermediate 109 160
Advanced 161 222
Elite 223 > 223

Female: 151-160 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 73
Novice 74 114
Intermediate 115 166
Advanced 167 229
Elite 230 > 230

Female: 161-170 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 77
Novice 78 119
Intermediate 120 172
Advanced 173 236
Elite 237 > 237

Female: 171-180 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 81
Novice 82 124
Intermediate 125 178
Advanced 179 243
Elite 244 > 244

Female: 181-190 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 84
Novice 85 128
Intermediate 129 184
Advanced 185 250
Elite 251 > 251

Female: 191-200 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 88
Novice 89 133
Intermediate 134 189
Advanced 190 256
Elite 257 > 257

Female: 201-210 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 92
Novice 93 137
Intermediate 138 195
Advanced 196 262
Elite 263 > 263

Female: 211-220 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 95
Novice 96 142
Intermediate 143 200
Advanced 201 268
Elite 269 > 269

Female: 221-230 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 99
Novice 100 146
Intermediate 147 205
Advanced 206 274
Elite 275 > 275

Female: 231-240 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 102
Novice 103 150
Intermediate 151 209
Advanced 210 279
Elite 280 > 280

Female: 241-250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 105
Novice 106 154
Intermediate 155 214
Advanced 215 285
Elite 286 > 286

Female: > 250 lbs

CLASSIFICATION FROM (1RM) TO (1RM)
Untrained 0 154
Novice 155 214
Intermediate 215 285
Advanced 286 361
Elite 362 > 362

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