Bodyweight Squat Standards

Measured in 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 54,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
110 < 1 -46 lb 15 +54 lb 57 +206 lb 112 +410 lb 178 +650 lb
120 < 1 -43 lb 16 +64 lb 57 +224 lb 109 +435 lb 171 +683 lb
130 < 1 -40 lb 17 +73 lb 56 +241 lb 106 +458 lb 165 +713 lb
140 < 1 -38 lb 18 +82 lb 55 +256 lb 103 +480 lb 159 +741 lb
150 < 1 -35 lb 19 +90 lb 55 +271 lb 101 +501 lb 154 +767 lb
160 < 1 -32 lb 19 +98 lb 54 +284 lb 98 +520 lb 149 +792 lb
170 < 1 -30 lb 19 +106 lb 53 +297 lb 95 +538 lb 144 +815 lb
180 < 1 -28 lb 19 +113 lb 52 +309 lb 93 +555 lb 140 +837 lb
190 < 1 -26 lb 19 +119 lb 51 +320 lb 91 +571 lb 136 +857 lb
200 < 1 -24 lb 19 +125 lb 50 +330 lb 88 +586 lb 132 +877 lb
210 < 1 -23 lb 19 +131 lb 49 +340 lb 86 +600 lb 128 +895 lb
220 < 1 -22 lb 19 +136 lb 48 +350 lb 84 +614 lb 125 +912 lb
230 < 1 -20 lb 19 +141 lb 47 +358 lb 82 +626 lb 122 +928 lb
240 < 1 -20 lb 19 +145 lb 46 +367 lb 80 +638 lb 118 +944 lb
250 < 1 -19 lb 18 +149 lb 45 +374 lb 78 +650 lb 116 +959 lb
260 < 1 -18 lb 18 +153 lb 45 +382 lb 77 +660 lb 113 +973 lb
270 < 1 -18 lb 18 +157 lb 44 +389 lb 75 +670 lb 110 +986 lb
280 < 1 -18 lb 18 +160 lb 43 +395 lb 73 +680 lb 108 +999 lb
290 < 1 -17 lb 17 +163 lb 42 +401 lb 72 +689 lb 105 +1011 lb
300 < 1 -18 lb 17 +166 lb 41 +407 lb 70 +698 lb 103 +1023 lb
310 < 1 -18 lb 17 +168 lb 40 +412 lb 69 +706 lb 101 +1034 lb
All < 1 18 53 98 150

These male standards were last updated June and are based on 15,000 filtered lifts.

lb
reps

Female Bodyweight Squat Standards (lb/reps)

BW Beg. Nov. Int. Adv. Elite
90 < 1 -54 lb 6 +13 lb 40 +119 lb 88 +262 lb 145 +434 lb
100 < 1 -54 lb 7 +19 lb 40 +132 lb 85 +282 lb 139 +460 lb
110 < 1 -54 lb 8 +25 lb 40 +144 lb 82 +301 lb 133 +484 lb
120 < 1 -53 lb 9 +31 lb 39 +155 lb 80 +317 lb 127 +506 lb
130 < 1 -53 lb 9 +36 lb 39 +166 lb 77 +333 lb 122 +527 lb
140 < 1 -53 lb 10 +40 lb 38 +175 lb 75 +347 lb 117 +545 lb
150 < 1 -54 lb 10 +44 lb 37 +183 lb 72 +360 lb 113 +562 lb
160 < 1 -54 lb 10 +48 lb 36 +191 lb 70 +372 lb 109 +578 lb
170 < 1 -54 lb 10 +51 lb 35 +198 lb 68 +383 lb 105 +593 lb
180 < 1 -55 lb 10 +54 lb 35 +205 lb 66 +393 lb 102 +607 lb
190 < 1 -56 lb 10 +57 lb 34 +211 lb 64 +402 lb 98 +620 lb
200 < 1 -57 lb 10 +59 lb 33 +216 lb 62 +411 lb 95 +632 lb
210 < 1 -58 lb 10 +61 lb 32 +221 lb 60 +419 lb 92 +643 lb
220 < 1 -59 lb 9 +62 lb 31 +226 lb 59 +427 lb 90 +653 lb
230 < 1 -61 lb 9 +63 lb 30 +230 lb 57 +434 lb 87 +663 lb
240 < 1 -62 lb 9 +64 lb 30 +234 lb 55 +440 lb 84 +672 lb
250 < 1 -64 lb 9 +65 lb 29 +237 lb 54 +446 lb 82 +680 lb
260 < 1 -66 lb 9 +66 lb 28 +240 lb 53 +451 lb 80 +688 lb
All < 1 9 38 77 122

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

lb
reps

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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 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Pushups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts Cable Crunches 1 lift Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare bodyweight squat versus one of the following exercises:

Pull Ups Push Ups Dips Chin Ups Sit Ups Handstand Push Ups Crunches Back Extension One Arm Push Ups Pistol Squat Diamond Pushups Single Leg Squat Muscle Ups Glute Bridge Lunge Burpees Neutral Grip Pull Ups Hanging Leg Raise Glute Ham Raise Russian Twist Bench Dips One Arm Pull Ups Lying Leg Raise Inverted Row Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Toes To Bar Nordic Hamstring Curl Reverse Crunches Ring Dips

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