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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 44,000 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 -28 lb 18 +62 lb 53 +193 lb 99 +361 lb 152 +556 lb
120 < 1 -23 lb 19 +74 lb 53 +212 lb 97 +386 lb 147 +587 lb
130 < 1 -18 lb 20 +85 lb 53 +229 lb 95 +410 lb 143 +617 lb
140 < 1 -14 lb 21 +95 lb 53 +245 lb 93 +432 lb 139 +645 lb
150 < 1 -9 lb 22 +105 lb 53 +261 lb 91 +453 lb 135 +670 lb
160 < 1 -5 lb 22 +114 lb 52 +275 lb 89 +472 lb 131 +695 lb
170 1 -0 lb 22 +123 lb 51 +288 lb 87 +490 lb 127 +717 lb
180 2 +4 lb 22 +131 lb 51 +301 lb 85 +508 lb 124 +739 lb
190 3 +7 lb 22 +139 lb 50 +313 lb 83 +524 lb 120 +759 lb
200 3 +11 lb 22 +146 lb 49 +324 lb 81 +539 lb 117 +778 lb
210 4 +14 lb 22 +153 lb 48 +335 lb 80 +554 lb 114 +797 lb
220 4 +17 lb 22 +160 lb 48 +345 lb 78 +567 lb 111 +814 lb
230 4 +20 lb 22 +166 lb 47 +355 lb 76 +580 lb 109 +830 lb
240 5 +22 lb 22 +171 lb 46 +364 lb 75 +593 lb 106 +846 lb
250 5 +24 lb 22 +177 lb 45 +372 lb 73 +605 lb 104 +861 lb
260 5 +26 lb 21 +182 lb 44 +380 lb 72 +616 lb 101 +875 lb
270 5 +28 lb 21 +186 lb 44 +388 lb 70 +626 lb 99 +888 lb
280 5 +30 lb 21 +191 lb 43 +395 lb 69 +636 lb 97 +901 lb
290 5 +31 lb 21 +195 lb 42 +402 lb 67 +646 lb 95 +913 lb
300 5 +33 lb 20 +199 lb 41 +408 lb 66 +655 lb 93 +925 lb
310 5 +34 lb 20 +202 lb 41 +415 lb 65 +664 lb 91 +936 lb
All < 1 20 52 90 134

These male standards were last updated a week ago and are based on 16,000 filtered lifts.

Female Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -45 lb 7 +18 lb 38 +111 lb 78 +234 lb 126 +378 lb
100 < 1 -43 lb 9 +25 lb 38 +125 lb 77 +254 lb 122 +404 lb
110 < 1 -41 lb 10 +32 lb 38 +138 lb 75 +272 lb 117 +427 lb
120 < 1 -40 lb 10 +39 lb 38 +149 lb 73 +289 lb 113 +449 lb
130 < 1 -38 lb 11 +45 lb 37 +160 lb 71 +304 lb 109 +468 lb
140 < 1 -37 lb 11 +50 lb 37 +169 lb 69 +318 lb 105 +487 lb
150 < 1 -36 lb 11 +55 lb 36 +178 lb 67 +331 lb 101 +503 lb
160 < 1 -35 lb 12 +59 lb 35 +187 lb 65 +343 lb 98 +519 lb
170 < 1 -35 lb 12 +63 lb 35 +194 lb 63 +354 lb 95 +534 lb
180 < 1 -34 lb 12 +67 lb 34 +201 lb 61 +364 lb 92 +547 lb
190 < 1 -34 lb 12 +70 lb 33 +208 lb 60 +374 lb 89 +560 lb
200 < 1 -34 lb 11 +73 lb 33 +214 lb 58 +383 lb 86 +572 lb
210 < 1 -34 lb 11 +76 lb 32 +219 lb 56 +391 lb 84 +583 lb
220 < 1 -34 lb 11 +78 lb 31 +224 lb 55 +399 lb 81 +593 lb
230 < 1 -35 lb 11 +80 lb 30 +228 lb 53 +406 lb 79 +603 lb
240 < 1 -36 lb 11 +82 lb 30 +233 lb 52 +413 lb 77 +612 lb
250 < 1 -37 lb 10 +83 lb 29 +236 lb 51 +419 lb 75 +620 lb
260 < 1 -38 lb 10 +84 lb 28 +240 lb 49 +425 lb 73 +628 lb
All < 1 10 37 71 110

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

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare bodyweight squat versus one of the following exercises:

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