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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 5,945,000 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 x2.64
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 x2.05 479 x2.52
200 185 x0.93 247 x1.24 322 x1.61 407 x2.04 498 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 x1.6 441 x2 534 x2.43
230 219 x0.95 286 x1.24 366 x1.59 456 x1.98 552 x2.4
240 229 x0.96 298 x1.24 380 x1.58 472 x1.97 569 x2.37
250 240 x0.96 310 x1.24 394 x1.57 487 x1.95 585 x2.34
260 250 x0.96 322 x1.24 407 x1.56 502 x1.93 601 x2.31
270 260 x0.96 334 x1.24 420 x1.55 516 x1.91 617 x2.29
280 270 x0.97 345 x1.23 433 x1.54 530 x1.89 632 x2.26
290 280 x0.97 356 x1.23 445 x1.53 544 x1.88 647 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 1,414,000 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 x1.78 241 x2.41
110 51 x0.46 86 x0.78 133 x1.21 190 x1.73 254 x2.31
120 56 x0.47 93 x0.78 142 x1.18 201 x1.67 266 x2.22
130 62 x0.48 100 x0.77 150 x1.16 211 x1.62 278 x2.14
140 67 x0.48 107 x0.76 159 x1.13 220 x1.57 289 x2.06
150 72 x0.48 113 x0.76 166 x1.11 230 x1.53 299 x2
160 77 x0.48 119 x0.75 174 x1.09 238 x1.49 309 x1.93
170 82 x0.48 125 x0.74 181 x1.06 247 x1.45 319 x1.88
180 87 x0.48 131 x0.73 188 x1.04 255 x1.42 328 x1.82
190 91 x0.48 137 x0.72 194 x1.02 262 x1.38 337 x1.77
200 95 x0.48 142 x0.71 201 x1 270 x1.35 345 x1.73
210 100 x0.47 147 x0.7 207 x0.99 277 x1.32 353 x1.68
220 104 x0.47 152 x0.69 213 x0.97 284 x1.29 361 x1.64
230 108 x0.47 157 x0.68 219 x0.95 291 x1.26 368 x1.6
240 112 x0.47 162 x0.67 224 x0.94 297 x1.24 376 x1.57
250 116 x0.46 167 x0.67 230 x0.92 303 x1.21 383 x1.53
260 119 x0.46 171 x0.66 235 x0.9 309 x1.19 390 x1.5
All 64 105 160 225 298

These female standards were last updated yesterday and are based on 333,000 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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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

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