Half Squat

Half Squat Standards

Measured in lb

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

Our community Half Squat standards are based on 1,000 lifts by Strength Level users
Half Squat

Male Half Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 155 lb
Novice 223 lb
Intermediate 309 lb
Advanced 408 lb
Elite 516 lb
Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.25x
Intermediate 1.75x
Advanced 2.25x
Elite 3.00x

How much should I be able to Half Squat? (lb)

What is the average Half Squat? The average Half Squat weight for a male lifter is 309 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Half Squat? Male beginners should aim to lift 155 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 82 126 182 248 321
120 96 143 203 272 349
130 110 160 223 296 375
140 124 177 242 318 400
150 137 193 261 339 424
160 150 208 279 360 447
170 163 224 297 380 469
180 176 238 314 399 490
190 189 253 330 418 511
200 201 267 347 436 531
210 213 281 362 454 551
220 225 295 378 471 570
230 236 308 393 488 588
240 248 321 407 504 606
250 259 333 421 520 623
260 270 346 435 535 640
270 281 358 449 550 657
280 291 370 462 565 673
290 302 381 475 579 688
300 312 393 488 593 704
310 322 404 501 607 719
Age Beg. Nov. Int. Adv. Elite
15 132 190 263 348 439
20 151 218 301 398 503
25 155 223 309 408 516
30 155 223 309 408 516
35 155 223 309 408 516
40 155 223 309 408 516
45 147 212 293 387 489
50 138 199 275 363 459
55 127 184 254 336 425
60 116 168 232 307 388
65 105 152 210 277 350
70 94 136 188 249 314
75 84 122 168 222 281
80 75 109 150 199 251
85 67 97 135 178 225
90 61 88 121 161 203

How many sets and reps of Half Squat should I do?

These are the most popular Half Squat workouts done by male lifters:

2x15 22%
3x41 11%
4x202 11%
3x5 11%
4x42 11%

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lb
lb
years old

Female Half Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 75 lb
Novice 119 lb
Intermediate 177 lb
Advanced 246 lb
Elite 323 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.25x
Advanced 1.75x
Elite 2.25x

How much should I be able to Half Squat? (lb)

What is the average Half Squat? The average Half Squat weight for a female lifter is 177 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Half Squat? Female beginners should aim to lift 75 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 47 81 126 182 245
100 53 89 137 195 260
110 60 98 147 207 274
120 66 105 157 219 287
130 72 113 166 229 299
140 78 120 175 240 311
150 83 127 183 249 322
160 88 134 191 258 332
170 94 140 198 267 342
180 99 146 206 276 352
190 103 152 213 284 361
200 108 158 219 291 370
210 113 163 226 299 378
220 117 169 232 306 386
230 122 174 238 313 394
240 126 179 244 320 402
250 130 184 250 327 409
260 134 188 256 333 416
Age Beg. Nov. Int. Adv. Elite
15 64 102 151 210 275
20 73 116 173 240 315
25 75 119 177 246 323
30 75 119 177 246 323
35 75 119 177 246 323
40 75 119 177 246 323
45 71 113 168 234 306
50 67 106 158 219 287
55 62 98 146 203 266
60 56 90 133 185 243
65 51 81 120 167 219
70 46 73 108 150 197
75 41 65 97 134 176
80 37 58 86 120 157
85 33 52 77 108 141
90 29 47 70 97 127

How many sets and reps of Half Squat should I do?

These are the most popular Half Squat workouts done by female lifters:

3x5 50%
3x8 25%
2x1 25%

Calculate Your Strength Level

lb
lb
years old

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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.