Half Squat Standards (kg)

The average Half Squat is 154 kg for men and 105 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	72 kg
Novice	109 kg
Intermediate	154 kg
Advanced	208 kg
Elite	267 kg

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? (kg)

What is the average Half Squat? The average Half Squat weight for a male lifter is 154 kg (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 72 kg (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
50	46	73	108	150	196
55	52	81	118	161	209
60	59	89	127	172	221
65	65	96	136	182	233
70	71	103	144	192	244
75	76	110	153	202	255
80	82	117	160	211	265
85	87	124	168	219	274
90	93	130	175	227	284
95	98	136	182	235	293
100	103	142	189	243	301
105	108	147	196	251	309
110	112	153	202	258	317
115	117	158	208	265	325
120	122	163	214	271	333
125	126	169	220	278	340
130	130	174	226	284	347
135	134	178	231	291	354
140	139	183	237	297	360

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	62	93	132	178	228
20	71	106	150	203	260
25	72	109	154	208	267
30	72	109	154	208	267
35	72	109	154	208	267
40	72	109	154	208	267
45	69	103	146	197	253
50	64	96	137	184	236
55	59	89	126	170	218
60	54	81	115	155	199
65	49	73	104	141	180
70	44	66	94	127	162
75	39	59	84	113	146
80	35	53	75	102	130
85	32	47	67	91	117
90	28	43	61	82	105

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	49 kg
Novice	74 kg
Intermediate	105 kg
Advanced	142 kg
Elite	182 kg

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? (kg)

What is the average Half Squat? The average Half Squat weight for a female lifter is 105 kg (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 49 kg (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
40	37	59	86	119	155
45	41	63	91	124	161
50	44	67	96	130	167
55	47	70	100	135	173
60	49	73	104	139	178
65	52	77	107	144	183
70	54	79	111	148	188
75	57	82	114	151	192
80	59	85	117	155	196
85	61	88	120	159	200
90	63	90	123	162	203
95	65	92	126	165	207
100	67	95	129	168	210
105	69	97	131	171	214
110	70	99	134	174	217
115	72	101	136	176	220
120	74	103	138	179	222

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	63	90	121	155
20	48	72	102	138	178
25	49	74	105	142	182
30	49	74	105	142	182
35	49	74	105	142	182
40	49	74	105	142	182
45	47	70	100	135	173
50	44	65	93	126	161
55	40	60	86	116	149
60	37	55	79	106	136
65	33	50	71	96	123
70	30	45	64	86	111
75	27	40	57	77	99
80	24	36	51	69	89
85	21	32	46	62	80
90	19	29	41	56	72

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
50	46	73	108	150	196
55	52	81	118	161	209
60	59	89	127	172	221
65	65	96	136	182	233
70	71	103	144	192	244
75	76	110	153	202	255
80	82	117	160	211	265
85	87	124	168	219	274
90	93	130	175	227	284
95	98	136	182	235	293
100	103	142	189	243	301
105	108	147	196	251	309
110	112	153	202	258	317
115	117	158	208	265	325
120	122	163	214	271	333
125	126	169	220	278	340
130	130	174	226	284	347
135	134	178	231	291	354
140	139	183	237	297	360

Age	Beg.	Nov.	Int.	Adv.	Elite
15	62	93	132	178	228
20	71	106	150	203	260
25	72	109	154	208	267
30	72	109	154	208	267
35	72	109	154	208	267
40	72	109	154	208	267
45	69	103	146	197	253
50	64	96	137	184	236
55	59	89	126	170	218
60	54	81	115	155	199
65	49	73	104	141	180
70	44	66	94	127	162
75	39	59	84	113	146
80	35	53	75	102	130
85	32	47	67	91	117
90	28	43	61	82	105

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
40	37	59	86	119	155
45	41	63	91	124	161
50	44	67	96	130	167
55	47	70	100	135	173
60	49	73	104	139	178
65	52	77	107	144	183
70	54	79	111	148	188
75	57	82	114	151	192
80	59	85	117	155	196
85	61	88	120	159	200
90	63	90	123	162	203
95	65	92	126	165	207
100	67	95	129	168	210
105	69	97	131	171	214
110	70	99	134	174	217
115	72	101	136	176	220
120	74	103	138	179	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	63	90	121	155
20	48	72	102	138	178
25	49	74	105	142	182
30	49	74	105	142	182
35	49	74	105	142	182
40	49	74	105	142	182
45	47	70	100	135	173
50	44	65	93	126	161
55	40	60	86	116	149
60	37	55	79	106	136
65	33	50	71	96	123
70	30	45	64	86	111
75	27	40	57	77	99
80	24	36	51	69	89
85	21	32	46	62	80
90	19	29	41	56	72

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
50	46	73	108	150	196
55	52	81	118	161	209
60	59	89	127	172	221
65	65	96	136	182	233
70	71	103	144	192	244
75	76	110	153	202	255
80	82	117	160	211	265
85	87	124	168	219	274
90	93	130	175	227	284
95	98	136	182	235	293
100	103	142	189	243	301
105	108	147	196	251	309
110	112	153	202	258	317
115	117	158	208	265	325
120	122	163	214	271	333
125	126	169	220	278	340
130	130	174	226	284	347
135	134	178	231	291	354
140	139	183	237	297	360

Age	Beg.	Nov.	Int.	Adv.	Elite
15	62	93	132	178	228
20	71	106	150	203	260
25	72	109	154	208	267
30	72	109	154	208	267
35	72	109	154	208	267
40	72	109	154	208	267
45	69	103	146	197	253
50	64	96	137	184	236
55	59	89	126	170	218
60	54	81	115	155	199
65	49	73	104	141	180
70	44	66	94	127	162
75	39	59	84	113	146
80	35	53	75	102	130
85	32	47	67	91	117
90	28	43	61	82	105

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
40	37	59	86	119	155
45	41	63	91	124	161
50	44	67	96	130	167
55	47	70	100	135	173
60	49	73	104	139	178
65	52	77	107	144	183
70	54	79	111	148	188
75	57	82	114	151	192
80	59	85	117	155	196
85	61	88	120	159	200
90	63	90	123	162	203
95	65	92	126	165	207
100	67	95	129	168	210
105	69	97	131	171	214
110	70	99	134	174	217
115	72	101	136	176	220
120	74	103	138	179	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	63	90	121	155
20	48	72	102	138	178
25	49	74	105	142	182
30	49	74	105	142	182
35	49	74	105	142	182
40	49	74	105	142	182
45	47	70	100	135	173
50	44	65	93	126	161
55	40	60	86	116	149
60	37	55	79	106	136
65	33	50	71	96	123
70	30	45	64	86	111
75	27	40	57	77	99
80	24	36	51	69	89
85	21	32	46	62	80
90	19	29	41	56	72

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 (kg)

Male

Male Half Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Half Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	46	73	108	150	196
55	52	81	118	161	209
60	59	89	127	172	221
65	65	96	136	182	233
70	71	103	144	192	244
75	76	110	153	202	255
80	82	117	160	211	265
85	87	124	168	219	274
90	93	130	175	227	284
95	98	136	182	235	293
100	103	142	189	243	301
105	108	147	196	251	309
110	112	153	202	258	317
115	117	158	208	265	325
120	122	163	214	271	333
125	126	169	220	278	340
130	130	174	226	284	347
135	134	178	231	291	354
140	139	183	237	297	360

Age	Beg.	Nov.	Int.	Adv.	Elite
15	62	93	132	178	228
20	71	106	150	203	260
25	72	109	154	208	267
30	72	109	154	208	267
35	72	109	154	208	267
40	72	109	154	208	267
45	69	103	146	197	253
50	64	96	137	184	236
55	59	89	126	170	218
60	54	81	115	155	199
65	49	73	104	141	180
70	44	66	94	127	162
75	39	59	84	113	146
80	35	53	75	102	130
85	32	47	67	91	117
90	28	43	61	82	105

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
40	37	59	86	119	155
45	41	63	91	124	161
50	44	67	96	130	167
55	47	70	100	135	173
60	49	73	104	139	178
65	52	77	107	144	183
70	54	79	111	148	188
75	57	82	114	151	192
80	59	85	117	155	196
85	61	88	120	159	200
90	63	90	123	162	203
95	65	92	126	165	207
100	67	95	129	168	210
105	69	97	131	171	214
110	70	99	134	174	217
115	72	101	136	176	220
120	74	103	138	179	222

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	63	90	121	155
20	48	72	102	138	178
25	49	74	105	142	182
30	49	74	105	142	182
35	49	74	105	142	182
40	49	74	105	142	182
45	47	70	100	135	173
50	44	65	93	126	161
55	40	60	86	116	149
60	37	55	79	106	136
65	33	50	71	96	123
70	30	45	64	86	111
75	27	40	57	77	99
80	24	36	51	69	89
85	21	32	46	62	80
90	19	29	41	56	72

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