How to Safely Find Your Max Squat: The Ultimate Strength Test

The squat is one of the most powerful exercises for building lower body strength, and testing your one-rep max (1RM) squat is a key indicator of your overall strength and progress. Whether you’re a competitive lifter, an athlete, or someone who loves pushing their limits, finding your max squat can be a rewarding and motivating experience.

In this guide, we’ll show you how to safely test your max squat, the benefits of knowing your 1RM, and tips to improve your strength and technique over time.

What is a Max Squat?

Your max squat, or one-rep max (1RM), is the heaviest weight you can lift for one full repetition while maintaining proper form. Testing your 1RM is a common practice in strength training to measure overall lower body power and strength, as the squat involves key muscle groups like the quads, glutes, hamstrings, and core.

Why Knowing Your Max Squat is Important

• Tracking Progress: Your max squat gives you a clear marker of your current strength level, making it easy to track progress and set realistic goals.
• Program Design: Many strength programs are built around percentages of your 1RM, helping you determine the right weight for different rep ranges.
• Motivation: Testing your 1RM is a great way to push yourself and challenge your limits, offering a sense of accomplishment when you hit a personal record (PR).

How to Safely Test Your Max Squat

Testing your max squat requires preparation, focus, and proper technique. Here’s how to safely and effectively determine your 1RM squat.

1. Warm-Up Thoroughly

Before testing your max, it’s essential to properly warm up to avoid injury and prime your muscles for the heavy load. Here’s how to warm up:

• General warm-up: Start with 5-10 minutes of light cardio (like cycling or brisk walking) to increase blood flow and loosen up your muscles.
• Dynamic stretches: Perform dynamic movements such as leg swings, hip circles, and bodyweight lunges to activate your hips, knees, and ankles.
• Light squats: Begin with light squats or air squats to warm up the specific muscles used in the squat movement.

2. Start with Lighter Weights

Don’t jump straight to heavy weights. Gradually increase the load to prepare your body for the max effort. Here’s a good approach to progressively increasing the weight:

• 50% of your estimated max for 5-6 reps.
• 60% of your estimated max for 4-5 reps.
• 70% for 3-4 reps.
• 80% for 2-3 reps.
• 90% for 1-2 reps.
• Finally, attempt your 1RM. If successful, you can try increasing the weight by 5-10 pounds for another attempt.

3. Use a Spotter or Safety Bars

Having a spotter or using a squat rack with safety bars is essential when testing your max. A spotter can help you lift the bar if you struggle or fail during the squat, while safety bars on a squat rack can catch the weight if you’re unable to complete the lift. Safety first—especially when going heavy!

4. Use Proper Squat Technique

Good form is critical when testing your max squat. Proper technique not only ensures you’re lifting safely but also maximizes your strength output. Here’s a quick breakdown of squat form:

• Set up your stance: Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward. Your knees should track over your toes as you squat.
• Barbell position: Choose between high-bar or low-bar squat based on your preference. In a high-bar squat, the bar rests across your upper traps. In a low-bar squat, the bar sits lower on your upper back across your rear deltoids.
• Engage your core: Brace your core by tightening your abs and keeping your chest up. This will help protect your lower back and maintain stability during the lift.
• Descend with control: Lower yourself into the squat by bending your hips and knees, keeping your chest up and weight distributed evenly across your feet. Aim to squat until your thighs are at least parallel to the ground or deeper if your mobility allows.
• Drive back up: Push through your heels and drive your hips upward to return to the standing position. Keep your core engaged, and ensure your knees stay in line with your toes as you press up.

If you’re relatively new to lifting weights, make sure you’re working with someone experienced who can validate your form before you go for you max.

5. Attempt Your Max Squat

After your warm-up and progressively increasing sets, it’s time to attempt your 1RM. Approach the bar with confidence and stay focused on maintaining proper form. If you succeed, consider attempting a slightly heavier lift to set a new PR. If you fail, have your spotter or safety bars assist you in safely bailing out of the lift.

Interpreting Your Max Squat Results

Fit Forward will rank your results against ideals for your age in the dashboard and you can track your progress over time.

The numbers are just ballpark figures, and individual results will vary based on training experience, genetics, and technique.

How to Improve Your Max Squat

If you want to increase your max squat, consistent training and focus on technique are key. Here are a few tips to help you make gains:

1. Train Squats Regularly

Make squats a regular part of your training routine, focusing on both heavy, low-rep sets for strength (e.g., 3-5 reps) and higher-rep sets (8-12 reps) to build muscle.

2. Strengthen Your Core

A strong core is essential for stabilizing your squat. Include core exercises like planks, leg raises, and Russian twists to help support your heavy lifts.

3. Work on Mobility

Hip and ankle mobility are crucial for achieving a deep, stable squat. Incorporate mobility exercises and stretches into your routine to improve range of motion and prevent injury.

4. Add Accessory Exercises

Strengthen the supporting muscles used in squats with accessory exercises like lunges, Bulgarian split squats, and hamstring curls. This will help balance your muscle development and prevent weaknesses.

5. Use Squat Variations

Incorporate squat variations like front squats, box squats, and pause squats into your routine to challenge your body in different ways and strengthen different aspects of the lift.

How Often Should You Test Your Max Squat?

You don’t need to test your max squat frequently. In fact, testing too often can lead to fatigue or injury. Fit Forward will ask you to update your Max Squat once every 3 months, which gives you enough time to build strength and recover in between heavy attempts.

Final Thoughts

Testing your max squat is a great way to measure your lower body strength and track your progress in the gym. By following the steps outlined in this guide, you can safely test your 1RM, improve your form, and set realistic goals for future growth. Remember, consistent training, proper technique, and patience are the keys to success when it comes to increasing your max squat.