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 1,116,000 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 89 x0.74 133 x1.11 188 x1.56 252 x2.1 323 x2.69
130 102 x0.78 148 x1.14 206 x1.58 273 x2.1 346 x2.66
140 114 x0.81 163 x1.16 223 x1.59 293 x2.09 369 x2.63
150 126 x0.84 177 x1.18 240 x1.6 312 x2.08 390 x2.6
160 138 x0.86 191 x1.2 256 x1.6 331 x2.07 411 x2.57
170 150 x0.88 205 x1.21 272 x1.6 349 x2.05 431 x2.54
180 161 x0.9 218 x1.21 288 x1.6 366 x2.04 451 x2.5
190 172 x0.91 231 x1.22 303 x1.59 383 x2.02 469 x2.47
200 183 x0.92 244 x1.22 317 x1.59 400 x2 487 x2.44
210 194 x0.92 257 x1.22 331 x1.58 415 x1.98 505 x2.4
220 205 x0.93 269 x1.22 345 x1.57 431 x1.96 522 x2.37
230 215 x0.94 281 x1.22 358 x1.56 446 x1.94 538 x2.34
240 225 x0.94 292 x1.22 372 x1.55 460 x1.92 554 x2.31
250 235 x0.94 303 x1.21 384 x1.54 475 x1.9 570 x2.28
260 245 x0.94 315 x1.21 397 x1.53 488 x1.88 585 x2.25
270 255 x0.94 325 x1.21 409 x1.51 502 x1.86 600 x2.22
280 264 x0.94 336 x1.2 421 x1.5 515 x1.84 614 x2.19
290 273 x0.94 346 x1.19 433 x1.49 528 x1.82 628 x2.17
300 282 x0.94 357 x1.19 444 x1.48 541 x1.8 642 x2.14
310 291 x0.94 367 x1.18 455 x1.47 553 x1.78 655 x2.11

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 44 x0.44 77 x0.77 122 x1.22 177 x1.77 238 x2.38
110 50 x0.45 84 x0.77 131 x1.19 187 x1.7 250 x2.27
120 55 x0.46 91 x0.76 139 x1.16 197 x1.64 261 x2.18
130 60 x0.46 97 x0.75 146 x1.13 206 x1.58 272 x2.09
140 64 x0.46 103 x0.74 154 x1.1 214 x1.53 282 x2.01
150 69 x0.46 109 x0.73 161 x1.07 223 x1.48 291 x1.94
160 73 x0.46 114 x0.71 167 x1.05 230 x1.44 300 x1.87
170 77 x0.45 120 x0.7 174 x1.02 238 x1.4 308 x1.81
180 81 x0.45 125 x0.69 180 x1 245 x1.36 316 x1.76
190 85 x0.45 130 x0.68 186 x0.98 252 x1.33 324 x1.71
200 89 x0.45 134 x0.67 191 x0.96 258 x1.29 332 x1.66
210 93 x0.44 139 x0.66 197 x0.94 265 x1.26 339 x1.61
220 97 x0.44 143 x0.65 202 x0.92 271 x1.23 346 x1.57
230 100 x0.44 148 x0.64 207 x0.9 277 x1.2 353 x1.53
240 104 x0.43 152 x0.63 212 x0.88 282 x1.18 359 x1.5
250 107 x0.43 156 x0.62 217 x0.87 288 x1.15 365 x1.46
260 110 x0.42 160 x0.61 222 x0.85 293 x1.13 371 x1.43

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

Bench 2,032,000 lifts Deadlift 1,224,000 lifts Squat 1,116,000 lifts Pull Ups 35,000 lifts Shoulder Press 312,000 lifts Barbell Curl 165,000 lifts Front Squat 115,000 lifts Dips 15,000 lifts Bent Over Row 113,000 lifts Power Clean 130,000 lifts Push Press 9,000 lifts Snatch 20,000 lifts Clean & Jerk 22,000 lifts Clean 8,000 lifts Clean & Press 63,000 lifts