Enter the weight on the bar (including the bar) and your body weight into the calculator to determine the squat force.

Squat Force Calculator

Enter any 2 values to calculate the missing variable

Squat Force Formula

The following equation is used to calculate the Squat Force.

SF = (LW + BW) * g
  • Where SF is the squat force (N)
  • LW is the loaded barbell mass (kg)
  • BW is the lifter’s body mass (kg)
  • g is the acceleration due to gravity (≈ 9.81 m/s²)

To estimate the squat force at constant velocity (no acceleration), add the loaded barbell mass to the lifter’s body mass, then multiply by g (≈ 9.81 m/s²).

What is a Squat Force?

Definition:

Squat force (as estimated here) is the approximate vertical ground reaction force required to support the combined mass of the lifter and the barbell during a squat when moving at constant speed (no acceleration). In real squats, the force changes throughout the motion and can be higher than this estimate when accelerating upward.

How to Calculate Squat Force?

Example Problem:

The following example outlines the steps and information needed to calculate Squat Force.

First, determine the loaded weight of the bar. In this example, the loaded weight of the bar is found to be 130 kg.

Next, determine the body weight of the lifter. In this case, the body weight of the lifter is measured to be 70 kg.

Finally, calculate the Squat Force using the formula above:

SF = (LW + BW) * g

SF = (130 + 70) * 9.81

SF = 1962 N

FAQ

What factors can affect the calculation of squat force?

This calculation is an estimate based on the combined mass of the lifter and the barbell and an assumed gravitational acceleration (often taken as 9.81 m/s²). The actual ground reaction force during a squat can vary throughout the lift and can be higher or lower than this estimate depending on acceleration, bar path, technique, and movement speed.

Why is it important to calculate squat force?

Estimating squat force can help compare loads between lifters, track training progress, and provide a rough idea of the forces involved. For coaching and safety, it can be useful as a baseline—while remembering that real lifting forces vary during the movement.

Can the squat force formula be used for other exercises?

The same basic idea (force ≈ total supported mass × g) can be used as a rough estimate for other lifts where the body and an external load are supported vertically. However, different exercises can involve different mechanics and acceleration profiles, so exercise-specific modeling may be needed for an accurate force estimate.