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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 27,000 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 -26 lb 18 +64 lb 53 +194 lb 98 +359 lb 151 +551 lb
120 < 1 -21 lb 20 +76 lb 54 +213 lb 97 +385 lb 146 +583 lb
130 < 1 -15 lb 21 +88 lb 54 +231 lb 95 +410 lb 142 +614 lb
140 < 1 -10 lb 22 +99 lb 54 +248 lb 93 +433 lb 138 +642 lb
150 < 1 -5 lb 22 +109 lb 53 +264 lb 91 +454 lb 134 +669 lb
160 2 +1 lb 23 +119 lb 53 +279 lb 89 +474 lb 131 +694 lb
170 3 +5 lb 23 +129 lb 52 +293 lb 88 +493 lb 127 +718 lb
180 3 +10 lb 23 +138 lb 52 +306 lb 86 +511 lb 124 +740 lb
190 4 +14 lb 24 +146 lb 51 +319 lb 84 +528 lb 121 +761 lb
200 4 +18 lb 24 +154 lb 50 +331 lb 82 +544 lb 118 +781 lb
210 5 +22 lb 24 +161 lb 49 +343 lb 80 +560 lb 115 +800 lb
220 5 +25 lb 23 +168 lb 49 +353 lb 79 +574 lb 112 +818 lb
230 5 +29 lb 23 +175 lb 48 +363 lb 77 +588 lb 109 +835 lb
240 6 +32 lb 23 +181 lb 47 +373 lb 76 +601 lb 107 +852 lb
250 6 +34 lb 23 +187 lb 46 +382 lb 74 +613 lb 105 +867 lb
260 6 +37 lb 23 +193 lb 46 +391 lb 73 +625 lb 102 +882 lb
270 6 +39 lb 22 +198 lb 45 +399 lb 71 +636 lb 100 +896 lb
280 6 +42 lb 22 +203 lb 44 +407 lb 70 +647 lb 98 +910 lb
290 6 +44 lb 22 +208 lb 43 +414 lb 68 +657 lb 96 +922 lb
300 6 +45 lb 22 +212 lb 43 +421 lb 67 +667 lb 94 +935 lb
310 6 +47 lb 21 +216 lb 42 +428 lb 66 +676 lb 92 +947 lb
All < 1 21 52 91 134

These male standards were last updated a week ago and are based on 10,000 filtered lifts.

Female Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -44 lb 8 +19 lb 38 +113 lb 79 +236 lb 127 +381 lb
100 < 1 -42 lb 9 +27 lb 39 +127 lb 77 +256 lb 123 +407 lb
110 < 1 -40 lb 10 +34 lb 39 +140 lb 75 +275 lb 118 +431 lb
120 < 1 -39 lb 11 +41 lb 38 +152 lb 74 +292 lb 114 +453 lb
130 < 1 -37 lb 11 +47 lb 38 +163 lb 72 +308 lb 110 +474 lb
140 < 1 -35 lb 12 +52 lb 38 +173 lb 70 +322 lb 106 +492 lb
150 < 1 -34 lb 12 +58 lb 37 +182 lb 68 +336 lb 102 +510 lb
160 < 1 -33 lb 12 +63 lb 36 +191 lb 66 +348 lb 99 +526 lb
170 < 1 -32 lb 12 +67 lb 36 +199 lb 64 +360 lb 96 +541 lb
180 < 1 -31 lb 12 +71 lb 35 +206 lb 62 +371 lb 93 +555 lb
190 < 1 -31 lb 12 +74 lb 34 +213 lb 61 +381 lb 90 +568 lb
200 < 1 -31 lb 12 +78 lb 33 +219 lb 59 +390 lb 88 +580 lb
210 < 1 -31 lb 12 +80 lb 33 +225 lb 57 +399 lb 85 +592 lb
220 < 1 -31 lb 12 +83 lb 32 +230 lb 56 +407 lb 83 +602 lb
230 < 1 -31 lb 12 +85 lb 31 +235 lb 55 +414 lb 80 +612 lb
240 < 1 -32 lb 11 +87 lb 30 +240 lb 53 +421 lb 78 +622 lb
250 < 1 -32 lb 11 +89 lb 30 +244 lb 52 +428 lb 76 +631 lb
260 < 1 -33 lb 11 +90 lb 29 +247 lb 51 +434 lb 74 +639 lb
All < 1 10 37 72 111

These female standards were last updated a week ago and are based on 2,000 filtered lifts.

What is my exact level?

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

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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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Muscle Ups Sit Ups One Arm Push Ups Burpees Crunches Neutral Grip Pull Ups Handstand Push Ups Single Leg Squat One Arm Pull Ups Toes To Bar Russian Twist Lying Leg Raise Hanging Leg Raise Diamond Pushups Lunge Inverted Row Glute Ham Raise Glute Bridge Back Extension