Measured in lb
Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Pounds (lb)
Kilograms (kg)
Our community Squat standards are based on 19,857,628 lifts by Strength Level users
How To
Male
Male Squat Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 141 lb |
| Novice | 206 lb |
| Intermediate | 287 lb |
| Advanced | 381 lb |
| Elite | 483 lb |
Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.50x |
| Advanced | 2.25x |
| Elite | 2.75x |
How much should I be able to Squat? (lb)
What is the average Squat? The average Squat weight for a male lifter is 287 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Squat? Male beginners should aim to lift 141 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 74 | 114 | 167 | 229 | 298 |
| 120 | 87 | 131 | 187 | 252 | 324 |
| 130 | 100 | 147 | 206 | 274 | 349 |
| 140 | 113 | 162 | 224 | 295 | 373 |
| 150 | 125 | 177 | 242 | 316 | 396 |
| 160 | 138 | 192 | 259 | 336 | 418 |
| 170 | 150 | 207 | 276 | 355 | 439 |
| 180 | 162 | 221 | 292 | 373 | 460 |
| 190 | 174 | 235 | 308 | 391 | 479 |
| 200 | 186 | 248 | 323 | 408 | 499 |
| 210 | 197 | 261 | 338 | 425 | 517 |
| 220 | 209 | 274 | 353 | 442 | 535 |
| 230 | 220 | 287 | 367 | 457 | 553 |
| 240 | 230 | 299 | 381 | 473 | 570 |
| 250 | 241 | 311 | 395 | 488 | 586 |
| 260 | 251 | 323 | 408 | 503 | 603 |
| 270 | 262 | 335 | 421 | 517 | 618 |
| 280 | 272 | 346 | 434 | 531 | 634 |
| 290 | 282 | 357 | 446 | 545 | 649 |
| 300 | 291 | 368 | 459 | 559 | 664 |
| 310 | 301 | 379 | 470 | 572 | 678 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 120 | 175 | 244 | 324 | 411 |
| 20 | 138 | 201 | 279 | 371 | 471 |
| 25 | 141 | 206 | 287 | 381 | 483 |
| 30 | 141 | 206 | 287 | 381 | 483 |
| 35 | 141 | 206 | 287 | 381 | 483 |
| 40 | 141 | 206 | 287 | 381 | 483 |
| 45 | 134 | 195 | 272 | 361 | 458 |
| 50 | 126 | 183 | 255 | 339 | 430 |
| 55 | 116 | 170 | 236 | 314 | 398 |
| 60 | 106 | 155 | 216 | 286 | 363 |
| 65 | 96 | 140 | 195 | 259 | 328 |
| 70 | 86 | 126 | 175 | 232 | 294 |
| 75 | 77 | 112 | 156 | 208 | 263 |
| 80 | 69 | 100 | 140 | 186 | 235 |
| 85 | 62 | 90 | 125 | 166 | 211 |
| 90 | 56 | 81 | 113 | 150 | 190 |
How many sets and reps of Squat should I do?
These are the most popular Squat workouts done by male lifters:
5x5 22%
3x5 19%
3x10 5%
3x8 5%
4x5 4%
3x6 3%
4x8 3%
4x10 3%
2x5 3%
6x5 2%
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 22% | 26200 |
| 2 | 3 | 5 | 19% | 22085 |
| 3 | 3 | 10 | 5% | 6353 |
| 4 | 3 | 8 | 5% | 5738 |
| 5 | 4 | 5 | 4% | 5141 |
| 6 | 3 | 6 | 3% | 3754 |
| 7 | 4 | 8 | 3% | 3514 |
| 8 | 4 | 10 | 3% | 3128 |
| 9 | 2 | 5 | 3% | 3060 |
| 10 | 6 | 5 | 2% | 2825 |
Calculate Your Strength Level
Female
Female Squat Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 65 lb |
| Novice | 107 lb |
| Intermediate | 161 lb |
| Advanced | 227 lb |
| Elite | 300 lb |
Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.25x |
| Advanced | 1.50x |
| Elite | 2.00x |
How much should I be able to Squat? (lb)
What is the average Squat? The average Squat weight for a female lifter is 161 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Squat? Female beginners should aim to lift 65 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 39 | 71 | 114 | 167 | 226 |
| 100 | 46 | 79 | 124 | 179 | 241 |
| 110 | 51 | 87 | 134 | 191 | 254 |
| 120 | 57 | 94 | 143 | 201 | 267 |
| 130 | 63 | 101 | 152 | 212 | 279 |
| 140 | 68 | 108 | 160 | 222 | 290 |
| 150 | 73 | 115 | 168 | 231 | 301 |
| 160 | 78 | 121 | 175 | 240 | 311 |
| 170 | 83 | 127 | 183 | 248 | 320 |
| 180 | 88 | 133 | 190 | 256 | 329 |
| 190 | 93 | 138 | 196 | 264 | 338 |
| 200 | 97 | 144 | 203 | 272 | 347 |
| 210 | 101 | 149 | 209 | 279 | 355 |
| 220 | 106 | 154 | 215 | 286 | 363 |
| 230 | 110 | 159 | 221 | 293 | 371 |
| 240 | 114 | 164 | 227 | 299 | 378 |
| 250 | 118 | 169 | 232 | 306 | 385 |
| 260 | 122 | 173 | 238 | 312 | 392 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 55 | 91 | 137 | 193 | 255 |
| 20 | 63 | 104 | 157 | 221 | 292 |
| 25 | 65 | 107 | 161 | 227 | 300 |
| 30 | 65 | 107 | 161 | 227 | 300 |
| 35 | 65 | 107 | 161 | 227 | 300 |
| 40 | 65 | 107 | 161 | 227 | 300 |
| 45 | 62 | 101 | 153 | 215 | 284 |
| 50 | 58 | 95 | 143 | 202 | 267 |
| 55 | 54 | 88 | 133 | 187 | 247 |
| 60 | 49 | 80 | 121 | 170 | 225 |
| 65 | 44 | 72 | 109 | 154 | 203 |
| 70 | 40 | 65 | 98 | 138 | 183 |
| 75 | 35 | 58 | 88 | 123 | 163 |
| 80 | 32 | 52 | 78 | 110 | 146 |
| 85 | 28 | 47 | 70 | 99 | 131 |
| 90 | 26 | 42 | 63 | 89 | 118 |
How many sets and reps of Squat should I do?
These are the most popular Squat workouts done by female lifters:
5x5 16%
3x5 12%
3x10 7%
3x8 5%
4x10 4%
4x5 4%
4x8 4%
3x6 3%
3x12 2%
6x5 2%
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 16% | 3905 |
| 2 | 3 | 5 | 12% | 3003 |
| 3 | 3 | 10 | 7% | 1701 |
| 4 | 3 | 8 | 5% | 1175 |
| 5 | 4 | 10 | 4% | 1019 |
| 6 | 4 | 5 | 4% | 961 |
| 7 | 4 | 8 | 4% | 941 |
| 8 | 3 | 6 | 3% | 678 |
| 9 | 3 | 12 | 2% | 600 |
| 10 | 6 | 5 | 2% | 577 |
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Recommended Program
For Squat we recommend following the Candito 6 Week Strength program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
Get Boostcamp for free on iOS and Android.
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What do the strength standards mean?
| Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
|---|---|
| Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
| Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
| Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
| Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |
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