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 1,569,000 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 x0.73 131 x1.1 187 x1.56 251 x2.09 322 x2.68
130 100 x0.77 147 x1.13 205 x1.58 272 x2.1 346 x2.66
140 113 x0.81 162 x1.16 222 x1.59 293 x2.09 369 x2.63
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
180 161 x0.89 218 x1.21 288 x1.6 367 x2.04 452 x2.51
190 172 x0.9 231 x1.22 303 x1.59 384 x2.02 470 x2.48
200 183 x0.92 244 x1.22 317 x1.59 400 x2 489 x2.44
210 194 x0.92 257 x1.22 332 x1.58 417 x1.98 506 x2.41
220 205 x0.93 269 x1.22 346 x1.57 432 x1.96 524 x2.38
230 215 x0.94 281 x1.22 359 x1.56 447 x1.94 540 x2.35
240 225 x0.94 293 x1.22 373 x1.55 462 x1.93 556 x2.32
250 235 x0.94 304 x1.22 385 x1.54 476 x1.91 572 x2.29
260 245 x0.94 315 x1.21 398 x1.53 490 x1.89 588 x2.26
270 255 x0.94 326 x1.21 410 x1.52 504 x1.87 603 x2.23
280 265 x0.94 337 x1.2 423 x1.51 518 x1.85 617 x2.2
290 274 x0.94 348 x1.2 434 x1.5 531 x1.83 631 x2.18
300 283 x0.94 358 x1.19 446 x1.49 543 x1.81 645 x2.15
310 292 x0.94 368 x1.19 457 x1.47 556 x1.79 659 x2.13

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 76 x0.76 121 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 x1.64 263 x2.19
130 58 x0.45 96 x0.74 146 x1.12 206 x1.59 273 x2.1
140 63 x0.45 102 x0.73 154 x1.1 215 x1.54 283 x2.02
150 68 x0.45 108 x0.72 161 x1.07 223 x1.49 293 x1.95
160 72 x0.45 114 x0.71 167 x1.05 231 x1.45 302 x1.89
170 76 x0.45 119 x0.7 174 x1.02 239 x1.41 311 x1.83
180 80 x0.45 124 x0.69 180 x1 246 x1.37 319 x1.77
190 84 x0.44 129 x0.68 186 x0.98 253 x1.33 327 x1.72
200 88 x0.44 134 x0.67 192 x0.96 260 x1.3 335 x1.67
210 92 x0.44 139 x0.66 197 x0.94 266 x1.27 342 x1.63
220 96 x0.44 143 x0.65 203 x0.92 273 x1.24 349 x1.59
230 99 x0.43 147 x0.64 208 x0.9 279 x1.21 356 x1.55
240 103 x0.43 152 x0.63 213 x0.89 284 x1.19 362 x1.51
250 106 x0.43 156 x0.62 218 x0.87 290 x1.16 369 x1.48
260 110 x0.42 160 x0.61 223 x0.86 296 x1.14 375 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 2,779,000 lifts Squat 1,569,000 lifts Deadlift 1,669,000 lifts Shoulder Press 440,000 lifts Barbell Curl 239,000 lifts Bent Over Row 152,000 lifts Front Squat 153,000 lifts

Bodyweight

Pull Ups 145,000 lifts Dips 58,000 lifts

Olympic

Power Clean 160,000 lifts Clean & Jerk 35,000 lifts Clean 22,000 lifts Snatch 32,000 lifts Push Press 22,000 lifts Clean & Press 70,000 lifts

Dumbbell

Dumbbell Bench Press 17,000 lifts Dumbbell Curl 16,000 lifts Dumbbell Shoulder Press 10,000 lifts Dumbbell Row 5,000 lifts + More Exercises