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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Half Squat standards are based on 4,937 lifts by Strength Level users

Male
Female

Male

Male Half Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	155 lb
Novice	223 lb
Intermediate	309 lb
Advanced	408 lb
Elite	516 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 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

By Bodyweight
By Age

By Bodyweight

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

By Age

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	122	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:

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

Calculate Your Strength Level

Female

Female Half Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	75 lb
Novice	119 lb
Intermediate	177 lb
Advanced	246 lb
Elite	323 lb

Bodyweight Ratio

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

By Bodyweight
By Age

By Bodyweight

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

By Age

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	30	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:

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

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	122	161	203

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	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	30	47	70	97	127

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	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	122	161	203

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	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	30	47	70	97	127

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

Measured in lb

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

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	122	161	203

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	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	30	47	70	97	127

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