Half Squat Standards (lb)

The average Half Squat is 340 lb for men and 232 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Half Squat strength standards are based on 96,750 lifts by Strength Level users from 2021 to 2026. More...

Male
Female

Male

Male Half Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	160 lb
Novice	239 lb
Intermediate	340 lb
Advanced	459 lb
Elite	589 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.75x
Elite	3.50x

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 340 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 160 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	101	160	237	329	431
120	114	177	257	352	457
130	127	192	276	374	482
140	139	207	294	395	506
150	151	222	311	415	529
160	163	236	328	434	550
170	174	250	344	453	571
180	185	263	359	470	591
190	196	276	374	488	610
200	206	288	388	504	628
210	216	300	402	520	646
220	226	312	416	535	663
230	236	323	429	550	680
240	246	334	442	565	696
250	255	345	454	579	711
260	264	356	467	592	727
270	273	366	478	606	741
280	282	376	490	619	756
290	290	386	501	631	770
300	298	396	512	644	783
310	307	405	523	656	796

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	136	204	290	391	502
20	155	233	332	447	574
25	160	239	340	459	589
30	160	239	340	459	589
35	160	239	340	459	589
40	160	239	340	459	589
45	151	227	322	435	558
50	141	212	301	406	521
55	130	196	278	375	481
60	119	179	254	342	439
65	108	162	230	310	398
70	97	146	207	279	358
75	87	130	185	250	321
80	78	117	166	224	287
85	70	105	149	201	257
90	63	94	134	180	231

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

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

2x1 11%

2x15 7%

3x41 4%

3x10 4%

4x4 4%

3x6 4%

3x20 4%

4x6 4%

3x3 4%

4x5 4%

3x50 4%

3x45 4%

3x7 4%

6x8 4%

4x202 4%

3x5 4%

4x42 4%

3x60 4%

4x45 4%

4x40 4%

3x57 4%

2x12 4%

3x12 4%

7x8 4%

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	3
2	2	15	7%	2
3	3	41	4%	1
3	3	10	4%	1
3	4	4	4%	1
3	3	6	4%	1
3	3	20	4%	1
3	4	6	4%	1
3	3	3	4%	1
3	4	5	4%	1
3	3	50	4%	1
3	3	45	4%	1
3	3	7	4%	1
3	6	8	4%	1
3	4	202	4%	1
3	3	5	4%	1
3	4	42	4%	1
3	3	60	4%	1
3	4	45	4%	1
3	4	40	4%	1
3	3	57	4%	1
3	2	12	4%	1
3	3	12	4%	1
3	7	8	4%	1

Female

Female Half Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	108 lb
Novice	163 lb
Intermediate	232 lb
Advanced	313 lb
Elite	402 lb

Bodyweight Ratio

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 female lifter is 232 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 108 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	83	131	191	263	343
100	90	139	201	275	356
110	96	146	210	286	369
120	102	154	219	296	380
130	108	160	227	305	390
140	113	167	234	314	400
150	118	173	242	322	410
160	122	178	248	330	418
170	127	184	255	337	427
180	131	189	261	344	435
190	136	194	267	351	442
200	140	199	273	358	450
210	144	204	278	364	457
220	147	208	283	370	463
230	151	213	288	376	470
240	154	217	293	381	476
250	158	221	298	387	482
260	161	225	302	392	488

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	92	139	198	267	343
20	106	159	226	305	392
25	108	163	232	313	402
30	108	163	232	313	402
35	108	163	232	313	402
40	108	163	232	313	402
45	103	154	220	297	381
50	96	144	205	277	356
55	89	133	190	256	329
60	81	122	173	234	300
65	73	110	157	212	272
70	66	99	141	190	244
75	59	89	126	171	219
80	53	79	113	153	196
85	47	71	101	137	176
90	42	64	91	123	158

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

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

3x20 37%

3x12 19%

3x10 15%

2x1 7%

3x5 7%

3x8 4%

2x10 4%

4x20 4%

5x10 4%

Rank	Sets	Reps	Percent	Workouts
1	3	20	37%	10
2	3	12	19%	5
3	3	10	15%	4
4	2	1	7%	2
4	3	5	7%	2
6	3	8	4%	1
6	2	10	4%	1
6	4	20	4%	1
6	5	10	4%	1

Rate Your Lifts Against Other People

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

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Half Squat strength standards

Strength Level analysed 2,890 qualifying results from 96,750 community lifts to produce our Half Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	96,750
Qualifying results	2,890
Male results	2,659
Female results	231
Data start	30 December 2021
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	101	160	237	329	431
120	114	177	257	352	457
130	127	192	276	374	482
140	139	207	294	395	506
150	151	222	311	415	529
160	163	236	328	434	550
170	174	250	344	453	571
180	185	263	359	470	591
190	196	276	374	488	610
200	206	288	388	504	628
210	216	300	402	520	646
220	226	312	416	535	663
230	236	323	429	550	680
240	246	334	442	565	696
250	255	345	454	579	711
260	264	356	467	592	727
270	273	366	478	606	741
280	282	376	490	619	756
290	290	386	501	631	770
300	298	396	512	644	783
310	307	405	523	656	796

Age	Beg.	Nov.	Int.	Adv.	Elite
15	136	204	290	391	502
20	155	233	332	447	574
25	160	239	340	459	589
30	160	239	340	459	589
35	160	239	340	459	589
40	160	239	340	459	589
45	151	227	322	435	558
50	141	212	301	406	521
55	130	196	278	375	481
60	119	179	254	342	439
65	108	162	230	310	398
70	97	146	207	279	358
75	87	130	185	250	321
80	78	117	166	224	287
85	70	105	149	201	257
90	63	94	134	180	231

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	3
2	2	15	7%	2
3	3	41	4%	1
3	3	10	4%	1
3	4	4	4%	1
3	3	6	4%	1
3	3	20	4%	1
3	4	6	4%	1
3	3	3	4%	1
3	4	5	4%	1
3	3	50	4%	1
3	3	45	4%	1
3	3	7	4%	1
3	6	8	4%	1
3	4	202	4%	1
3	3	5	4%	1
3	4	42	4%	1
3	3	60	4%	1
3	4	45	4%	1
3	4	40	4%	1
3	3	57	4%	1
3	2	12	4%	1
3	3	12	4%	1
3	7	8	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	83	131	191	263	343
100	90	139	201	275	356
110	96	146	210	286	369
120	102	154	219	296	380
130	108	160	227	305	390
140	113	167	234	314	400
150	118	173	242	322	410
160	122	178	248	330	418
170	127	184	255	337	427
180	131	189	261	344	435
190	136	194	267	351	442
200	140	199	273	358	450
210	144	204	278	364	457
220	147	208	283	370	463
230	151	213	288	376	470
240	154	217	293	381	476
250	158	221	298	387	482
260	161	225	302	392	488

Age	Beg.	Nov.	Int.	Adv.	Elite
15	92	139	198	267	343
20	106	159	226	305	392
25	108	163	232	313	402
30	108	163	232	313	402
35	108	163	232	313	402
40	108	163	232	313	402
45	103	154	220	297	381
50	96	144	205	277	356
55	89	133	190	256	329
60	81	122	173	234	300
65	73	110	157	212	272
70	66	99	141	190	244
75	59	89	126	171	219
80	53	79	113	153	196
85	47	71	101	137	176
90	42	64	91	123	158

Rank	Sets	Reps	Percent	Workouts
1	3	20	37%	10
2	3	12	19%	5
3	3	10	15%	4
4	2	1	7%	2
4	3	5	7%	2
6	3	8	4%	1
6	2	10	4%	1
6	4	20	4%	1
6	5	10	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
110	101	160	237	329	431
120	114	177	257	352	457
130	127	192	276	374	482
140	139	207	294	395	506
150	151	222	311	415	529
160	163	236	328	434	550
170	174	250	344	453	571
180	185	263	359	470	591
190	196	276	374	488	610
200	206	288	388	504	628
210	216	300	402	520	646
220	226	312	416	535	663
230	236	323	429	550	680
240	246	334	442	565	696
250	255	345	454	579	711
260	264	356	467	592	727
270	273	366	478	606	741
280	282	376	490	619	756
290	290	386	501	631	770
300	298	396	512	644	783
310	307	405	523	656	796

Age	Beg.	Nov.	Int.	Adv.	Elite
15	136	204	290	391	502
20	155	233	332	447	574
25	160	239	340	459	589
30	160	239	340	459	589
35	160	239	340	459	589
40	160	239	340	459	589
45	151	227	322	435	558
50	141	212	301	406	521
55	130	196	278	375	481
60	119	179	254	342	439
65	108	162	230	310	398
70	97	146	207	279	358
75	87	130	185	250	321
80	78	117	166	224	287
85	70	105	149	201	257
90	63	94	134	180	231

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	3
2	2	15	7%	2
3	3	41	4%	1
3	3	10	4%	1
3	4	4	4%	1
3	3	6	4%	1
3	3	20	4%	1
3	4	6	4%	1
3	3	3	4%	1
3	4	5	4%	1
3	3	50	4%	1
3	3	45	4%	1
3	3	7	4%	1
3	6	8	4%	1
3	4	202	4%	1
3	3	5	4%	1
3	4	42	4%	1
3	3	60	4%	1
3	4	45	4%	1
3	4	40	4%	1
3	3	57	4%	1
3	2	12	4%	1
3	3	12	4%	1
3	7	8	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	83	131	191	263	343
100	90	139	201	275	356
110	96	146	210	286	369
120	102	154	219	296	380
130	108	160	227	305	390
140	113	167	234	314	400
150	118	173	242	322	410
160	122	178	248	330	418
170	127	184	255	337	427
180	131	189	261	344	435
190	136	194	267	351	442
200	140	199	273	358	450
210	144	204	278	364	457
220	147	208	283	370	463
230	151	213	288	376	470
240	154	217	293	381	476
250	158	221	298	387	482
260	161	225	302	392	488

Age	Beg.	Nov.	Int.	Adv.	Elite
15	92	139	198	267	343
20	106	159	226	305	392
25	108	163	232	313	402
30	108	163	232	313	402
35	108	163	232	313	402
40	108	163	232	313	402
45	103	154	220	297	381
50	96	144	205	277	356
55	89	133	190	256	329
60	81	122	173	234	300
65	73	110	157	212	272
70	66	99	141	190	244
75	59	89	126	171	219
80	53	79	113	153	196
85	47	71	101	137	176
90	42	64	91	123	158

Rank	Sets	Reps	Percent	Workouts
1	3	20	37%	10
2	3	12	19%	5
3	3	10	15%	4
4	2	1	7%	2
4	3	5	7%	2
6	3	8	4%	1
6	2	10	4%	1
6	4	20	4%	1
6	5	10	4%	1

Half Squat Standards (lb)

Male

Male Half Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Half Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Half Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	101	160	237	329	431
120	114	177	257	352	457
130	127	192	276	374	482
140	139	207	294	395	506
150	151	222	311	415	529
160	163	236	328	434	550
170	174	250	344	453	571
180	185	263	359	470	591
190	196	276	374	488	610
200	206	288	388	504	628
210	216	300	402	520	646
220	226	312	416	535	663
230	236	323	429	550	680
240	246	334	442	565	696
250	255	345	454	579	711
260	264	356	467	592	727
270	273	366	478	606	741
280	282	376	490	619	756
290	290	386	501	631	770
300	298	396	512	644	783
310	307	405	523	656	796

Age	Beg.	Nov.	Int.	Adv.	Elite
15	136	204	290	391	502
20	155	233	332	447	574
25	160	239	340	459	589
30	160	239	340	459	589
35	160	239	340	459	589
40	160	239	340	459	589
45	151	227	322	435	558
50	141	212	301	406	521
55	130	196	278	375	481
60	119	179	254	342	439
65	108	162	230	310	398
70	97	146	207	279	358
75	87	130	185	250	321
80	78	117	166	224	287
85	70	105	149	201	257
90	63	94	134	180	231

Rank	Sets	Reps	Percent	Workouts
1	2	1	11%	3
2	2	15	7%	2
3	3	41	4%	1
3	3	10	4%	1
3	4	4	4%	1
3	3	6	4%	1
3	3	20	4%	1
3	4	6	4%	1
3	3	3	4%	1
3	4	5	4%	1
3	3	50	4%	1
3	3	45	4%	1
3	3	7	4%	1
3	6	8	4%	1
3	4	202	4%	1
3	3	5	4%	1
3	4	42	4%	1
3	3	60	4%	1
3	4	45	4%	1
3	4	40	4%	1
3	3	57	4%	1
3	2	12	4%	1
3	3	12	4%	1
3	7	8	4%	1

BW	Beg.	Nov.	Int.	Adv.	Elite
90	83	131	191	263	343
100	90	139	201	275	356
110	96	146	210	286	369
120	102	154	219	296	380
130	108	160	227	305	390
140	113	167	234	314	400
150	118	173	242	322	410
160	122	178	248	330	418
170	127	184	255	337	427
180	131	189	261	344	435
190	136	194	267	351	442
200	140	199	273	358	450
210	144	204	278	364	457
220	147	208	283	370	463
230	151	213	288	376	470
240	154	217	293	381	476
250	158	221	298	387	482
260	161	225	302	392	488

Age	Beg.	Nov.	Int.	Adv.	Elite
15	92	139	198	267	343
20	106	159	226	305	392
25	108	163	232	313	402
30	108	163	232	313	402
35	108	163	232	313	402
40	108	163	232	313	402
45	103	154	220	297	381
50	96	144	205	277	356
55	89	133	190	256	329
60	81	122	173	234	300
65	73	110	157	212	272
70	66	99	141	190	244
75	59	89	126	171	219
80	53	79	113	153	196
85	47	71	101	137	176
90	42	64	91	123	158

Rank	Sets	Reps	Percent	Workouts
1	3	20	37%	10
2	3	12	19%	5
3	3	10	15%	4
4	2	1	7%	2
4	3	5	7%	2
6	3	8	4%	1
6	2	10	4%	1
6	4	20	4%	1
6	5	10	4%	1