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Squat Standards (lb)

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

Our squat standards are based on 5,596,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 73 x0.67 114 x1.04 167 x1.52 229 x2.08 298 x2.71
120 86 x0.72 130 x1.09 186 x1.55 252 x2.1 324 x2.7
130 99 x0.76 146 x1.13 205 x1.58 274 x2.11 349 x2.68
140 112 x0.8 162 x1.16 223 x1.6 295 x2.11 372 x2.66
150 125 x0.83 177 x1.18 241 x1.61 315 x2.1 395 x2.63
160 137 x0.86 192 x1.2 258 x1.61 335 x2.09 417 x2.61
170 150 x0.88 206 x1.21 275 x1.62 354 x2.08 438 x2.58
180 162 x0.9 220 x1.22 291 x1.62 372 x2.07 459 x2.55
190 174 x0.91 234 x1.23 307 x1.62 390 x2.05 478 x2.52
200 185 x0.93 247 x1.24 322 x1.61 407 x2.04 497 x2.49
210 196 x0.94 261 x1.24 337 x1.61 424 x2.02 516 x2.46
220 208 x0.94 273 x1.24 352 x1.6 440 x2 534 x2.43
230 219 x0.95 286 x1.24 366 x1.59 456 x1.98 551 x2.4
240 229 x0.96 298 x1.24 380 x1.58 472 x1.97 568 x2.37
250 240 x0.96 310 x1.24 393 x1.57 487 x1.95 585 x2.34
260 250 x0.96 322 x1.24 407 x1.56 501 x1.93 601 x2.31
270 260 x0.96 333 x1.23 420 x1.55 516 x1.91 617 x2.28
280 270 x0.97 345 x1.23 432 x1.54 530 x1.89 632 x2.26
290 280 x0.97 356 x1.23 445 x1.53 544 x1.87 647 x2.23
300 290 x0.97 367 x1.22 457 x1.52 557 x1.86 662 x2.21
310 299 x0.97 377 x1.22 469 x1.51 570 x1.84 676 x2.18
All 141 205 286 380 482

These male standards were last updated yesterday and are based on 1,330,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 39 x0.43 70 x0.78 113 x1.26 166 x1.85 226 x2.51
100 45 x0.45 78 x0.78 123 x1.23 178 x1.78 240 x2.4
110 51 x0.46 86 x0.78 133 x1.21 190 x1.72 254 x2.31
120 56 x0.47 93 x0.78 142 x1.18 200 x1.67 266 x2.22
130 62 x0.47 100 x0.77 150 x1.16 211 x1.62 278 x2.14
140 67 x0.48 107 x0.76 158 x1.13 220 x1.57 289 x2.06
150 72 x0.48 113 x0.75 166 x1.11 229 x1.53 299 x1.99
160 77 x0.48 119 x0.74 173 x1.08 238 x1.49 309 x1.93
170 82 x0.48 125 x0.74 181 x1.06 246 x1.45 319 x1.87
180 86 x0.48 131 x0.73 187 x1.04 254 x1.41 328 x1.82
190 91 x0.48 136 x0.72 194 x1.02 262 x1.38 336 x1.77
200 95 x0.47 142 x0.71 200 x1 269 x1.35 345 x1.72
210 99 x0.47 147 x0.7 206 x0.98 276 x1.32 353 x1.68
220 103 x0.47 152 x0.69 212 x0.97 283 x1.29 360 x1.64
230 107 x0.47 157 x0.68 218 x0.95 290 x1.26 368 x1.6
240 111 x0.46 161 x0.67 224 x0.93 296 x1.23 375 x1.56
250 115 x0.46 166 x0.66 229 x0.92 303 x1.21 382 x1.53
260 119 x0.46 170 x0.66 234 x0.9 309 x1.19 389 x1.5
All 64 105 159 225 298

These female standards were last updated yesterday and are based on 317,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

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

Strength Level Calculator

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 9,541,000 lifts Squat 5,596,000 lifts Deadlift 5,684,000 lifts Shoulder Press 1,438,000 lifts Military Press 109,000 lifts Incline Bench Press 271,000 lifts Barbell Curl 710,000 lifts Front Squat 481,000 lifts Hex Bar Deadlift 179,000 lifts Bent Over Row 449,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Decline Bench Press 53,000 lifts Hip Thrust 99,000 lifts Barbell Shrug 64,000 lifts Close Grip Bench Press 22,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Floor Press 6,000 lifts Tricep Extension 38,000 lifts Box Squat 10,000 lifts Lying Tricep Extension 29,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Upright Row 38,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Split Squat 2,000 lifts Zercher Squat 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 798,000 lifts Push Ups 375,000 lifts Dips 322,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 373,000 lifts Clean and Jerk 135,000 lifts Snatch 139,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Overhead Squat 9,000 lifts Power Snatch 4,000 lifts Clean and Press 101,000 lifts Push Jerk 12,000 lifts Thruster 15,000 lifts

Dumbbell

Dumbbell Bench Press 595,000 lifts Dumbbell Curl 505,000 lifts Dumbbell Shoulder Press 298,000 lifts Incline Dumbbell Bench Press 140,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Fly 39,000 lifts Dumbbell Shrug 42,000 lifts Arnold Press 8,000 lifts Goblet Squat 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Concentration Curl 25,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Curl 5,000 lifts Incline Dumbbell Fly 14,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Calf Raise 50,000 lifts Leg Extension 87,000 lifts Pec Deck Fly 10,000 lifts Machine Shoulder Press 14,000 lifts Vertical Leg Press 9,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Tricep Pushdown 59,000 lifts Seated Cable Row 24,000 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 squat versus one of the following exercises:

Bench Press Deadlift Shoulder Press Military Press Incline Bench Press Barbell Curl Front Squat Hex Bar Deadlift Bent Over Row Sumo Deadlift Romanian Deadlift Decline Bench Press Hip Thrust Barbell Shrug Close Grip Bench Press Rack Pull Pendlay Row T-Bar Row Preacher Curl Floor Press Tricep Extension Box Squat Lying Tricep Extension Stiff Legged Deadlift Wrist Curl Upright Row Bulgarian Split Squat Good Morning Barbell Lunge Split Squat Zercher Squat Landmine Squat Reverse Wrist Curl