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Bodyweight Squat Standards (lb)

Bodyweight squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our bodyweight squat standards are based on 33,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)

Male Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -27 lb 18 +63 lb 53 +192 lb 98 +357 lb 150 +549 lb
120 < 1 -22 lb 19 +75 lb 53 +211 lb 96 +384 lb 146 +581 lb
130 < 1 -16 lb 20 +87 lb 53 +229 lb 95 +408 lb 142 +612 lb
140 < 1 -11 lb 21 +98 lb 53 +246 lb 93 +431 lb 138 +640 lb
150 < 1 -6 lb 22 +108 lb 53 +262 lb 91 +452 lb 134 +667 lb
160 1 -1 lb 23 +118 lb 52 +277 lb 89 +472 lb 130 +692 lb
170 2 +4 lb 23 +127 lb 52 +292 lb 87 +492 lb 127 +716 lb
180 3 +9 lb 23 +136 lb 51 +305 lb 85 +510 lb 124 +738 lb
190 4 +13 lb 23 +145 lb 51 +318 lb 84 +527 lb 120 +759 lb
200 4 +17 lb 23 +153 lb 50 +330 lb 82 +543 lb 117 +779 lb
210 5 +21 lb 23 +160 lb 49 +341 lb 80 +558 lb 115 +798 lb
220 5 +24 lb 23 +167 lb 48 +352 lb 79 +572 lb 112 +816 lb
230 5 +28 lb 23 +174 lb 48 +362 lb 77 +586 lb 109 +833 lb
240 6 +31 lb 23 +180 lb 47 +372 lb 75 +599 lb 107 +850 lb
250 6 +33 lb 23 +186 lb 46 +381 lb 74 +612 lb 104 +865 lb
260 6 +36 lb 23 +191 lb 45 +389 lb 72 +623 lb 102 +880 lb
270 6 +38 lb 22 +197 lb 45 +398 lb 71 +635 lb 100 +894 lb
280 6 +40 lb 22 +202 lb 44 +405 lb 70 +645 lb 98 +908 lb
290 6 +42 lb 22 +206 lb 43 +413 lb 68 +656 lb 96 +921 lb
300 6 +44 lb 22 +210 lb 42 +420 lb 67 +665 lb 94 +933 lb
310 6 +46 lb 21 +215 lb 42 +427 lb 66 +675 lb 92 +945 lb
All < 1 21 52 90 134

These male standards were last updated 1 hours ago and are based on 12,000 filtered lifts.

Female Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -43 lb 8 +20 lb 38 +113 lb 79 +235 lb 126 +378 lb
100 < 1 -41 lb 9 +27 lb 38 +127 lb 77 +254 lb 121 +403 lb
110 < 1 -40 lb 10 +34 lb 38 +139 lb 75 +272 lb 117 +426 lb
120 < 1 -38 lb 11 +40 lb 38 +150 lb 73 +289 lb 112 +448 lb
130 < 1 -36 lb 11 +46 lb 38 +161 lb 71 +304 lb 108 +467 lb
140 < 1 -35 lb 12 +52 lb 37 +171 lb 69 +318 lb 104 +485 lb
150 < 1 -34 lb 12 +57 lb 36 +180 lb 67 +331 lb 101 +502 lb
160 < 1 -33 lb 12 +61 lb 36 +188 lb 65 +343 lb 98 +518 lb
170 < 1 -33 lb 12 +65 lb 35 +195 lb 63 +354 lb 94 +532 lb
180 < 1 -32 lb 12 +69 lb 34 +202 lb 61 +364 lb 91 +545 lb
190 < 1 -32 lb 12 +72 lb 33 +208 lb 59 +374 lb 89 +558 lb
200 < 1 -32 lb 12 +75 lb 33 +214 lb 58 +382 lb 86 +569 lb
210 < 1 -32 lb 12 +77 lb 32 +220 lb 56 +390 lb 83 +580 lb
220 < 1 -32 lb 11 +79 lb 31 +225 lb 55 +398 lb 81 +590 lb
230 < 1 -33 lb 11 +81 lb 30 +229 lb 53 +405 lb 79 +600 lb
240 < 1 -34 lb 11 +83 lb 30 +233 lb 52 +412 lb 77 +609 lb
250 < 1 -35 lb 11 +84 lb 29 +237 lb 51 +418 lb 75 +617 lb
260 < 1 -36 lb 10 +85 lb 28 +240 lb 49 +423 lb 73 +625 lb
All < 1 10 37 71 110

These female standards were last updated 1 hours ago and are based on 3,000 filtered lifts.

What is my exact level?

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Strength Level Calculator

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 Press 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 lifts + More Exercises

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Exercise Comparisons

Compare bodyweight squat versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Sit Ups Muscle Ups Handstand Push Ups Burpees Diamond Pushups One Arm Push Ups Lunge Crunches Single Leg Squat One Arm Pull Ups Hanging Leg Raise Neutral Grip Pull Ups Toes To Bar Back Extension Glute Ham Raise Russian Twist Glute Bridge Lying Leg Raise Inverted Row

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