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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 4,845,000 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 x1.12 205 x1.58 274 x2.11 349 x2.68
140 112 x0.8 162 x1.15 223 x1.59 295 x2.1 372 x2.66
150 125 x0.83 177 x1.18 241 x1.61 315 x2.1 395 x2.63
160 137 x0.86 191 x1.2 258 x1.61 335 x2.09 417 x2.6
170 149 x0.88 206 x1.21 275 x1.62 353 x2.08 438 x2.58
180 161 x0.9 220 x1.22 291 x1.62 372 x2.07 458 x2.55
190 173 x0.91 234 x1.23 307 x1.61 389 x2.05 478 x2.52
200 185 x0.92 247 x1.23 322 x1.61 407 x2.03 497 x2.48
210 196 x0.93 260 x1.24 337 x1.6 423 x2.02 515 x2.45
220 207 x0.94 273 x1.24 351 x1.6 440 x2 533 x2.42
230 218 x0.95 285 x1.24 365 x1.59 456 x1.98 551 x2.39
240 229 x0.95 297 x1.24 379 x1.58 471 x1.96 568 x2.37
250 239 x0.96 309 x1.24 393 x1.57 486 x1.94 584 x2.34
260 249 x0.96 321 x1.24 406 x1.56 501 x1.93 600 x2.31
270 260 x0.96 333 x1.23 419 x1.55 515 x1.91 616 x2.28
280 270 x0.96 344 x1.23 431 x1.54 529 x1.89 631 x2.25
290 279 x0.96 355 x1.22 444 x1.53 543 x1.87 646 x2.23
300 289 x0.96 366 x1.22 456 x1.52 556 x1.85 661 x2.2
310 298 x0.96 376 x1.21 468 x1.51 569 x1.84 675 x2.18
All 141 205 286 380 482

These male standards were last updated 3 days ago and are based on 1,151,000 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 38 x0.43 70 x0.77 113 x1.25 166 x1.84 226 x2.51
100 44 x0.44 78 x0.78 123 x1.23 178 x1.78 240 x2.4
110 50 x0.45 85 x0.77 132 x1.2 189 x1.72 253 x2.3
120 56 x0.46 92 x0.77 141 x1.18 200 x1.67 266 x2.21
130 61 x0.47 99 x0.76 150 x1.15 210 x1.62 277 x2.13
140 66 x0.47 106 x0.76 158 x1.13 220 x1.57 288 x2.06
150 71 x0.47 112 x0.75 165 x1.1 229 x1.52 299 x1.99
160 76 x0.47 118 x0.74 173 x1.08 237 x1.48 309 x1.93
170 81 x0.47 124 x0.73 180 x1.06 246 x1.44 318 x1.87
180 85 x0.47 130 x0.72 187 x1.04 254 x1.41 327 x1.82
190 90 x0.47 135 x0.71 193 x1.02 261 x1.37 336 x1.77
200 94 x0.47 141 x0.7 199 x1 269 x1.34 344 x1.72
210 98 x0.47 146 x0.69 206 x0.98 276 x1.31 352 x1.68
220 102 x0.47 151 x0.69 211 x0.96 282 x1.28 360 x1.64
230 106 x0.46 156 x0.68 217 x0.94 289 x1.26 367 x1.6
240 110 x0.46 160 x0.67 223 x0.93 295 x1.23 374 x1.56
250 114 x0.46 165 x0.66 228 x0.91 302 x1.21 381 x1.53
260 118 x0.45 169 x0.65 233 x0.9 308 x1.18 388 x1.49
All 63 104 159 224 297

These female standards were last updated 3 days ago and are based on 282,000 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 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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

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