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 1,830,000 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 x1.09 187 x1.56 252 x2.1 323 x2.69
130 100 x0.77 147 x1.13 205 x1.58 273 x2.1 347 x2.67
140 113 x0.8 162 x1.16 223 x1.59 293 x2.09 370 x2.64
150 125 x0.83 176 x1.18 240 x1.6 313 x2.09 392 x2.61
160 137 x0.86 191 x1.19 256 x1.6 332 x2.07 413 x2.58
170 149 x0.88 205 x1.2 272 x1.6 350 x2.06 433 x2.55
180 160 x0.89 218 x1.21 288 x1.6 368 x2.04 453 x2.52
190 172 x0.9 231 x1.22 303 x1.6 385 x2.02 472 x2.48
200 183 x0.91 244 x1.22 318 x1.59 401 x2.01 490 x2.45
210 194 x0.92 257 x1.22 332 x1.58 417 x1.99 508 x2.42
220 204 x0.93 269 x1.22 346 x1.57 433 x1.97 525 x2.39
230 215 x0.93 281 x1.22 360 x1.56 448 x1.95 542 x2.36
240 225 x0.94 293 x1.22 373 x1.55 463 x1.93 558 x2.32
250 235 x0.94 304 x1.22 386 x1.54 477 x1.91 574 x2.3
260 245 x0.94 316 x1.21 399 x1.53 492 x1.89 589 x2.27
270 255 x0.94 327 x1.21 411 x1.52 505 x1.87 604 x2.24
280 265 x0.94 337 x1.2 423 x1.51 519 x1.85 619 x2.21
290 274 x0.94 348 x1.2 435 x1.5 532 x1.83 633 x2.18
300 283 x0.94 358 x1.19 447 x1.49 545 x1.82 647 x2.16
310 292 x0.94 369 x1.19 458 x1.48 557 x1.8 661 x2.13

These male standards are based on 442,000 filtered lifts.

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 x1.77 240 x2.4
110 48 x0.44 83 x0.76 130 x1.18 187 x1.7 252 x2.29
120 53 x0.44 90 x0.75 138 x1.15 197 x1.64 263 x2.19
130 58 x0.45 96 x0.74 146 x1.12 207 x1.59 274 x2.11
140 63 x0.45 102 x0.73 154 x1.1 215 x1.54 284 x2.03
150 68 x0.45 108 x0.72 161 x1.07 224 x1.49 294 x1.96
160 72 x0.45 114 x0.71 168 x1.05 232 x1.45 303 x1.89
170 76 x0.45 119 x0.7 174 x1.02 239 x1.41 312 x1.83
180 80 x0.45 124 x0.69 180 x1 247 x1.37 320 x1.78
190 84 x0.44 129 x0.68 186 x0.98 254 x1.34 328 x1.73
200 88 x0.44 134 x0.67 192 x0.96 261 x1.3 336 x1.68
210 92 x0.44 139 x0.66 198 x0.94 267 x1.27 343 x1.63
220 96 x0.44 143 x0.65 203 x0.92 273 x1.24 350 x1.59
230 99 x0.43 148 x0.64 208 x0.91 279 x1.21 357 x1.55
240 103 x0.43 152 x0.63 213 x0.89 285 x1.19 364 x1.51
250 106 x0.43 156 x0.62 218 x0.87 291 x1.16 370 x1.48
260 110 x0.42 160 x0.62 223 x0.86 296 x1.14 376 x1.45

These female standards are based on 116,000 filtered lifts.

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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises