Squat Standards (lb)

These squat strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our squat standards are based on 1,454,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 88 x0.73 132 x1.1 187 x1.56 252 x2.1 322 x2.69
130 101 x0.77 147 x1.13 205 x1.58 273 x2.1 346 x2.66
140 113 x0.81 162 x1.16 223 x1.59 293 x2.09 369 x2.64
150 125 x0.83 176 x1.18 240 x1.6 312 x2.08 391 x2.6
160 137 x0.86 191 x1.19 256 x1.6 331 x2.07 412 x2.57
170 149 x0.88 204 x1.2 272 x1.6 349 x2.05 432 x2.54
180 160 x0.89 218 x1.21 287 x1.6 367 x2.04 451 x2.51
190 172 x0.9 231 x1.22 303 x1.59 384 x2.02 470 x2.47
200 183 x0.91 244 x1.22 317 x1.59 400 x2 488 x2.44
210 194 x0.92 256 x1.22 331 x1.58 416 x1.98 506 x2.41
220 204 x0.93 269 x1.22 345 x1.57 432 x1.96 523 x2.38
230 215 x0.93 280 x1.22 359 x1.56 447 x1.94 540 x2.35
240 225 x0.94 292 x1.22 372 x1.55 462 x1.92 556 x2.32
250 235 x0.94 304 x1.21 385 x1.54 476 x1.9 572 x2.29
260 245 x0.94 315 x1.21 397 x1.53 490 x1.88 587 x2.26
270 255 x0.94 326 x1.21 410 x1.52 503 x1.86 602 x2.23
280 264 x0.94 336 x1.2 422 x1.51 517 x1.85 616 x2.2
290 273 x0.94 347 x1.2 434 x1.5 530 x1.83 631 x2.17
300 282 x0.94 357 x1.19 445 x1.48 543 x1.81 645 x2.15
310 292 x0.94 367 x1.19 456 x1.47 555 x1.79 658 x2.12

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 43 x0.43 77 x0.77 121 x1.21 177 x1.77 239 x2.39
110 48 x0.44 83 x0.76 130 x1.18 187 x1.7 251 x2.28
120 54 x0.45 90 x0.75 138 x1.15 197 x1.64 262 x2.19
130 58 x0.45 96 x0.74 146 x1.12 206 x1.59 273 x2.1
140 63 x0.45 102 x0.73 153 x1.1 215 x1.53 283 x2.02
150 68 x0.45 108 x0.72 160 x1.07 223 x1.49 293 x1.95
160 72 x0.45 113 x0.71 167 x1.04 231 x1.44 302 x1.88
170 76 x0.45 119 x0.7 173 x1.02 238 x1.4 310 x1.82
180 80 x0.45 124 x0.69 180 x1 246 x1.36 318 x1.77
190 84 x0.44 129 x0.68 185 x0.98 252 x1.33 326 x1.72
200 88 x0.44 133 x0.67 191 x0.96 259 x1.3 334 x1.67
210 92 x0.44 138 x0.66 197 x0.94 266 x1.26 341 x1.62
220 95 x0.43 142 x0.65 202 x0.92 272 x1.23 348 x1.58
230 99 x0.43 147 x0.64 207 x0.9 278 x1.21 355 x1.54
240 102 x0.43 151 x0.63 212 x0.88 283 x1.18 361 x1.5
250 106 x0.42 155 x0.62 217 x0.87 289 x1.16 367 x1.47
260 109 x0.42 159 x0.61 222 x0.85 294 x1.13 374 x1.44

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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.

More Exercises

Barbell

Bench 2,590,000 lifts Deadlift 1,556,000 lifts Squat 1,454,000 lifts Shoulder Press 409,000 lifts Barbell Curl 222,000 lifts Bent Over Row 141,000 lifts Front Squat 142,000 lifts

Bodyweight

Pull Ups 119,000 lifts Dips 47,000 lifts

Olympic

Power Clean 153,000 lifts Clean & Jerk 31,000 lifts Clean 19,000 lifts Snatch 29,000 lifts Push Press 19,000 lifts Clean & Press 68,000 lifts

Dumbbell

Dumbbell Bench Press (experimental) Dumbbell Curl (experimental) Dumbbell Shoulder Press (experimental) Dumbbell Row (experimental) + More Exercises