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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 7,645,000 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 71 x0.65 112 x1.02 164 x1.49 226 x2.06 295 x2.68
120 84 x0.7 128 x1.07 184 x1.53 249 x2.08 321 x2.68
130 98 x0.75 144 x1.11 203 x1.56 271 x2.09 346 x2.66
140 110 x0.79 160 x1.14 221 x1.58 293 x2.09 370 x2.64
150 123 x0.82 175 x1.17 239 x1.59 313 x2.09 393 x2.62
160 136 x0.85 190 x1.19 256 x1.6 333 x2.08 415 x2.6
170 148 x0.87 204 x1.2 273 x1.61 352 x2.07 437 x2.57
180 160 x0.89 219 x1.21 290 x1.61 371 x2.06 457 x2.54
190 172 x0.91 233 x1.22 306 x1.61 389 x2.05 477 x2.51
200 184 x0.92 246 x1.23 321 x1.61 406 x2.03 497 x2.48
210 195 x0.93 259 x1.24 336 x1.6 423 x2.02 515 x2.45
220 207 x0.94 272 x1.24 351 x1.6 440 x2 534 x2.43
230 218 x0.95 285 x1.24 365 x1.59 456 x1.98 551 x2.4
240 229 x0.95 297 x1.24 379 x1.58 471 x1.96 569 x2.37
250 239 x0.96 310 x1.24 393 x1.57 487 x1.95 585 x2.34
260 250 x0.96 322 x1.24 407 x1.56 502 x1.93 602 x2.31
270 260 x0.96 333 x1.23 420 x1.55 516 x1.91 618 x2.29
280 270 x0.96 345 x1.23 433 x1.54 530 x1.89 633 x2.26
290 280 x0.97 356 x1.23 445 x1.53 544 x1.88 648 x2.24
300 290 x0.97 367 x1.22 457 x1.52 558 x1.86 663 x2.21
310 299 x0.97 378 x1.22 470 x1.51 571 x1.84 678 x2.19
All 139 204 284 379 481

These male standards were last updated a week ago and are based on 1,704,000 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 40 x0.44 71 x0.79 114 x1.27 167 x1.85 226 x2.51
100 46 x0.46 79 x0.79 124 x1.24 179 x1.79 241 x2.41
110 52 x0.47 87 x0.79 134 x1.22 191 x1.73 254 x2.31
120 58 x0.48 95 x0.79 143 x1.19 202 x1.68 267 x2.22
130 63 x0.49 102 x0.78 152 x1.17 212 x1.63 278 x2.14
140 69 x0.49 109 x0.78 160 x1.14 222 x1.58 290 x2.07
150 74 x0.49 115 x0.77 168 x1.12 231 x1.54 300 x2
160 79 x0.49 121 x0.76 175 x1.1 240 x1.5 310 x1.94
170 84 x0.49 127 x0.75 183 x1.07 248 x1.46 320 x1.88
180 89 x0.49 133 x0.74 190 x1.05 256 x1.42 329 x1.83
190 93 x0.49 139 x0.73 196 x1.03 264 x1.39 338 x1.78
200 98 x0.49 144 x0.72 203 x1.01 271 x1.36 346 x1.73
210 102 x0.49 150 x0.71 209 x1 279 x1.33 354 x1.69
220 106 x0.48 155 x0.7 215 x0.98 286 x1.3 362 x1.65
230 110 x0.48 160 x0.69 221 x0.96 292 x1.27 370 x1.61
240 114 x0.48 164 x0.69 227 x0.94 299 x1.25 377 x1.57
250 118 x0.47 169 x0.68 232 x0.93 305 x1.22 384 x1.54
260 122 x0.47 174 x0.67 238 x0.91 311 x1.2 391 x1.5
All 66 107 161 227 299

These female standards were last updated a week ago and are based on 363,000 filtered lifts.

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

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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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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

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