Squat Standards (kg)

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 (kg)

BW Beg. Nov. Int. Adv. Elite
60 47 x0.78 68 x1.13 95 x1.58 126 x2.1 160 x2.66
65 53 x0.81 75 x1.16 103 x1.59 136 x2.09 171 x2.63
70 59 x0.84 83 x1.18 112 x1.6 146 x2.08 182 x2.6
75 65 x0.86 90 x1.2 120 x1.6 155 x2.07 192 x2.57
80 71 x0.88 97 x1.21 128 x1.6 164 x2.05 202 x2.53
85 76 x0.9 103 x1.22 136 x1.6 173 x2.03 212 x2.5
90 82 x0.91 110 x1.22 143 x1.59 181 x2.01 221 x2.46
95 88 x0.92 116 x1.22 151 x1.58 189 x1.99 230 x2.43
100 93 x0.93 122 x1.22 158 x1.58 197 x1.97 239 x2.39
105 98 x0.94 128 x1.22 164 x1.57 205 x1.95 247 x2.36
110 103 x0.94 134 x1.22 171 x1.56 212 x1.93 256 x2.32
115 108 x0.94 140 x1.22 178 x1.54 219 x1.91 264 x2.29
120 113 x0.95 146 x1.21 184 x1.53 226 x1.89 271 x2.26
125 118 x0.95 151 x1.21 190 x1.52 233 x1.87 279 x2.23
130 123 x0.95 157 x1.2 196 x1.51 240 x1.85 286 x2.2
135 128 x0.95 162 x1.2 202 x1.5 246 x1.83 293 x2.17
140 132 x0.95 167 x1.19 208 x1.48 253 x1.81 300 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 (kg)

BW Beg. Nov. Int. Adv. Elite
40 17 x0.41 31 x0.77 50 x1.25 74 x1.85 101 x2.53
45 19 x0.43 34 x0.76 55 x1.22 80 x1.77 108 x2.4
50 22 x0.44 38 x0.76 59 x1.18 85 x1.7 114 x2.29
55 25 x0.45 41 x0.75 63 x1.15 90 x1.64 120 x2.18
60 27 x0.45 44 x0.74 67 x1.12 95 x1.58 125 x2.09
65 29 x0.45 47 x0.73 71 x1.09 99 x1.52 130 x2.01
70 32 x0.45 50 x0.72 74 x1.06 103 x1.47 135 x1.93
75 34 x0.45 53 x0.71 78 x1.04 107 x1.43 140 x1.86
80 36 x0.45 56 x0.7 81 x1.01 111 x1.39 144 x1.8
85 38 x0.45 58 x0.68 84 x0.99 114 x1.35 148 x1.74
90 40 x0.44 61 x0.67 87 x0.97 118 x1.31 152 x1.69
95 42 x0.44 63 x0.66 90 x0.94 121 x1.28 156 x1.64
100 44 x0.44 65 x0.65 92 x0.92 124 x1.24 159 x1.59
105 46 x0.43 68 x0.64 95 x0.91 127 x1.21 163 x1.55
110 47 x0.43 70 x0.63 98 x0.89 130 x1.18 166 x1.51
115 49 x0.43 72 x0.62 100 x0.87 133 x1.16 169 x1.47
120 51 x0.42 74 x0.61 102 x0.85 136 x1.13 172 x1.43

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