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Bodyweight Squat Standards (kg)

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 17,000 lifts by Strength Level users.

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

Male Bodyweight Squat Standards (kg/reps)

BW Beg. Nov. Int. Adv. Elite
50 < 1 -9 kg 19 +32 kg 54 +90 kg 98 +163 kg 149 +248 kg
55 < 1 -6 kg 21 +38 kg 55 +99 kg 97 +176 kg 145 +264 kg
60 < 1 -3 kg 22 +44 kg 55 +108 kg 95 +188 kg 140 +279 kg
65 1 -1 kg 23 +49 kg 54 +117 kg 93 +200 kg 136 +293 kg
70 3 +2 kg 24 +55 kg 54 +125 kg 91 +210 kg 132 +306 kg
75 4 +5 kg 24 +60 kg 53 +132 kg 88 +220 kg 128 +318 kg
80 5 +7 kg 25 +64 kg 53 +139 kg 86 +229 kg 124 +330 kg
85 5 +10 kg 25 +69 kg 52 +145 kg 84 +238 kg 121 +340 kg
90 6 +12 kg 25 +73 kg 51 +152 kg 82 +246 kg 117 +350 kg
95 6 +14 kg 25 +77 kg 50 +157 kg 81 +254 kg 114 +360 kg
100 6 +16 kg 25 +80 kg 49 +163 kg 79 +261 kg 111 +369 kg
105 7 +18 kg 24 +84 kg 48 +168 kg 77 +268 kg 108 +377 kg
110 7 +19 kg 24 +87 kg 48 +173 kg 75 +274 kg 106 +385 kg
115 7 +21 kg 24 +90 kg 47 +177 kg 74 +280 kg 103 +393 kg
120 7 +22 kg 24 +92 kg 46 +181 kg 72 +286 kg 101 +400 kg
125 7 +23 kg 23 +95 kg 45 +185 kg 70 +291 kg 98 +407 kg
130 7 +24 kg 23 +97 kg 44 +189 kg 69 +297 kg 96 +414 kg
135 7 +25 kg 23 +100 kg 43 +193 kg 67 +302 kg 94 +420 kg
140 7 +26 kg 22 +102 kg 43 +196 kg 66 +306 kg 92 +426 kg
All 1 23 53 91 133

These male standards were last updated a month ago and are based on 4,000 filtered lifts.

Female Bodyweight Squat Standards (kg/reps)

BW Beg. Nov. Int. Adv. Elite
40 < 1 -18 kg 9 +11 kg 40 +53 kg 82 +108 kg 130 +173 kg
45 < 1 -17 kg 10 +15 kg 41 +61 kg 80 +119 kg 125 +187 kg
50 < 1 -15 kg 12 +19 kg 41 +67 kg 78 +128 kg 120 +199 kg
55 < 1 -14 kg 13 +22 kg 40 +73 kg 75 +137 kg 115 +210 kg
60 < 1 -13 kg 13 +26 kg 40 +79 kg 73 +145 kg 110 +220 kg
65 < 1 -12 kg 14 +29 kg 39 +84 kg 71 +152 kg 106 +229 kg
70 < 1 -11 kg 14 +31 kg 39 +89 kg 69 +159 kg 102 +238 kg
75 < 1 -11 kg 14 +34 kg 38 +93 kg 67 +165 kg 99 +246 kg
80 < 1 -10 kg 14 +36 kg 37 +97 kg 65 +171 kg 95 +253 kg
85 < 1 -10 kg 14 +38 kg 36 +101 kg 63 +176 kg 92 +260 kg
90 < 1 -9 kg 14 +40 kg 35 +104 kg 61 +181 kg 89 +266 kg
95 < 1 -9 kg 14 +41 kg 34 +107 kg 59 +185 kg 86 +272 kg
100 < 1 -9 kg 13 +43 kg 33 +110 kg 57 +189 kg 84 +277 kg
105 < 1 -9 kg 13 +44 kg 33 +112 kg 56 +193 kg 81 +282 kg
110 < 1 -9 kg 13 +45 kg 32 +115 kg 54 +197 kg 79 +287 kg
115 < 1 -10 kg 12 +46 kg 31 +117 kg 53 +200 kg 77 +292 kg
120 < 1 -10 kg 12 +47 kg 30 +119 kg 51 +203 kg 74 +296 kg
All < 1 12 39 74 113

These female standards were last updated a month ago and are based on 1,000 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 9,519,000 lifts Squat 5,583,000 lifts Deadlift 5,672,000 lifts Shoulder Press 1,435,000 lifts Barbell Curl 709,000 lifts Military Press 108,000 lifts Incline Bench Press 270,000 lifts Front Squat 480,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Hip Thrust 99,000 lifts Romanian Deadlift 112,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Rack Pull 18,000 lifts Barbell Shrug 63,000 lifts Pendlay Row 34,000 lifts Stiff Legged Deadlift 8,000 lifts Box Squat 10,000 lifts Tricep Extension 38,000 lifts Decline Bench Press 53,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Upright Row 38,000 lifts Lying Tricep Extension 29,000 lifts Floor Press 6,000 lifts Barbell Lunge 5,000 lifts Landmine Squat 1,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts Zercher Squat 4,000 lifts

Bodyweight

Pull Ups 796,000 lifts Push Ups 374,000 lifts Chin Ups 168,000 lifts Dips 321,000 lifts Bodyweight Squat 17,000 lifts Muscle Ups 41,000 lifts Handstand Push Ups 6,000 lifts Sit Ups 42,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Single Leg Squat 10,000 lifts Lunge 4,000 lifts Burpees 6,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Push Press 93,000 lifts Clean 108,000 lifts Clean and Jerk 135,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Overhead Squat 9,000 lifts Thruster 15,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 593,000 lifts Dumbbell Curl 503,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Row 127,000 lifts Dumbbell Lateral Raise 85,000 lifts Dumbbell Hammer Curl 24,000 lifts Goblet Squat 12,000 lifts Dumbbell Fly 39,000 lifts Incline Dumbbell Curl 5,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Lunge 32,000 lifts Arnold Press 8,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Front Raise 32,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Pullover 4,000 lifts Dumbbell Reverse Fly 3,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 241,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Calf Raise 50,000 lifts Machine Shoulder Press 14,000 lifts Pec Deck Fly 10,000 lifts Seated Leg Curl 35,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Vertical Leg Press 9,000 lifts Hip Abduction 5,000 lifts Seated Calf Raise 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 58,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare bodyweight squat versus one of the following exercises:

Pull Ups Push Ups Chin Ups Dips Muscle Ups Handstand Push Ups Sit Ups One Arm Push Ups Crunches Single Leg Squat Lunge Burpees