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 2,136,000 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 87 x0.73 131 x1.09 186 x1.55 252 x2.1 323 x2.69
130 100 x0.77 146 x1.13 205 x1.57 273 x2.1 347 x2.67
140 112 x0.8 161 x1.15 222 x1.59 293 x2.09 370 x2.64
150 125 x0.83 176 x1.17 240 x1.6 313 x2.09 392 x2.61
160 137 x0.85 190 x1.19 256 x1.6 332 x2.07 413 x2.58
170 149 x0.87 204 x1.2 272 x1.6 350 x2.06 434 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 x2.03 473 x2.49
200 183 x0.91 244 x1.22 318 x1.59 402 x2.01 491 x2.46
210 194 x0.92 257 x1.22 333 x1.58 418 x1.99 509 x2.42
220 205 x0.93 269 x1.22 347 x1.58 434 x1.97 526 x2.39
230 215 x0.94 281 x1.22 360 x1.57 449 x1.95 543 x2.36
240 225 x0.94 293 x1.22 374 x1.56 464 x1.93 560 x2.33
250 236 x0.94 305 x1.22 387 x1.55 479 x1.91 576 x2.3
260 246 x0.94 316 x1.22 400 x1.54 493 x1.9 591 x2.27
270 255 x0.95 327 x1.21 412 x1.53 507 x1.88 606 x2.25
280 265 x0.95 338 x1.21 424 x1.52 520 x1.86 621 x2.22
290 274 x0.95 349 x1.2 436 x1.5 534 x1.84 635 x2.19
300 284 x0.95 359 x1.2 448 x1.49 546 x1.82 650 x2.17
310 293 x0.94 370 x1.19 459 x1.48 559 x1.8 663 x2.14

These male standards are based on 487,000 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 x1.77 239 x2.39
110 48 x0.44 83 x0.76 130 x1.18 187 x1.7 252 x2.29
120 53 x0.45 90 x0.75 138 x1.15 197 x1.64 263 x2.19
130 58 x0.45 96 x0.74 146 x1.13 207 x1.59 274 x2.11
140 63 x0.45 103 x0.73 154 x1.1 216 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 77 x0.45 119 x0.7 174 x1.03 240 x1.41 312 x1.83
180 81 x0.45 125 x0.69 181 x1 247 x1.37 320 x1.78
190 85 x0.45 130 x0.68 187 x0.98 254 x1.34 328 x1.73
200 89 x0.44 134 x0.67 193 x0.96 261 x1.3 336 x1.68
210 93 x0.44 139 x0.66 198 x0.94 268 x1.27 343 x1.64
220 96 x0.44 144 x0.65 204 x0.93 274 x1.24 351 x1.59
230 100 x0.43 148 x0.64 209 x0.91 280 x1.22 357 x1.55
240 103 x0.43 152 x0.64 214 x0.89 286 x1.19 364 x1.52
250 107 x0.43 157 x0.63 219 x0.88 292 x1.17 371 x1.48
260 110 x0.42 161 x0.62 224 x0.86 297 x1.14 377 x1.45

These female standards are based on 127,000 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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises