Squat Max Calculator

Beginner: 0.75x bodyweight, Intermediate: 1.25x bodyweight, Advanced: 2x bodyweight, Elite: 2.5x+ bodyweight. These are general guidelines for back squat and vary by sex, age, and training experience.

Always use a squat rack with safety pins set at the appropriate height. Have a spotter or two on hand. Warm up progressively (bar, 50%, 70%, 85%, 95%) before attempting a max single. Stop if your form breaks down.

The squat uses the largest muscles in the body (glutes, quads, hamstrings) while the bench primarily uses chest, shoulders, and triceps. Most lifters squat 1.2-1.5x more than they bench press.