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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 5,233,000 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 x2.09 298 x2.71
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 324 x2.7
130 100 x0.77 146 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 x2.07 458 x2.55
190 173 x0.91 234 x1.23 307 x1.62 390 x2.05 478 x2.52
200 185 x0.92 247 x1.24 322 x1.61 407 x2.03 497 x2.49
210 196 x0.93 260 x1.24 337 x1.61 424 x2.02 516 x2.46
220 207 x0.94 273 x1.24 352 x1.6 440 x2 534 x2.43
230 218 x0.95 286 x1.24 366 x1.59 456 x1.98 551 x2.4
240 229 x0.95 298 x1.24 380 x1.58 471 x1.96 568 x2.37
250 240 x0.96 310 x1.24 393 x1.57 486 x1.94 584 x2.34
260 250 x0.96 322 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 x1.23 432 x1.54 529 x1.89 631 x2.25
290 280 x0.96 355 x1.23 444 x1.53 543 x1.87 646 x2.23
300 289 x0.96 366 x1.22 456 x1.52 556 x1.85 661 x2.2
310 299 x0.96 377 x1.22 468 x1.51 569 x1.84 675 x2.18
All 141 205 286 380 482

These male standards were last updated yesterday and are based on 1,243,000 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 x1.25 166 x1.84 226 x2.51
100 45 x0.45 78 x0.78 123 x1.23 178 x1.78 240 x2.4
110 50 x0.46 86 x0.78 132 x1.2 190 x1.72 254 x2.31
120 56 x0.47 93 x0.77 141 x1.18 200 x1.67 266 x2.22
130 61 x0.47 100 x0.77 150 x1.15 210 x1.62 278 x2.14
140 67 x0.48 106 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 76 x0.48 119 x0.74 173 x1.08 238 x1.49 309 x1.93
170 81 x0.48 125 x0.73 180 x1.06 246 x1.45 318 x1.87
180 86 x0.48 130 x0.72 187 x1.04 254 x1.41 327 x1.82
190 90 x0.48 136 x0.72 194 x1.02 262 x1.38 336 x1.77
200 95 x0.47 141 x0.71 200 x1 269 x1.35 344 x1.72
210 99 x0.47 146 x0.7 206 x0.98 276 x1.31 352 x1.68
220 103 x0.47 151 x0.69 212 x0.96 283 x1.29 360 x1.64
230 107 x0.47 156 x0.68 218 x0.95 290 x1.26 368 x1.6
240 111 x0.46 161 x0.67 223 x0.93 296 x1.23 375 x1.56
250 115 x0.46 166 x0.66 229 x0.92 302 x1.21 382 x1.53
260 118 x0.46 170 x0.65 234 x0.9 308 x1.19 389 x1.49
All 64 105 159 225 298

These female standards were last updated yesterday and are based on 300,000 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Romanian Deadlift Hip Thrust Sumo Deadlift Pendlay Row Barbell Shrug Preacher Curl T-Bar Row Rack Pull Close Grip Bench Press Tricep Extension Zercher Squat Decline Bench Press Lying Tricep Extension Stiff Legged Deadlift Upright Row Bulgarian Split Squat Wrist Curl Barbell Lunge Floor Press Box Squat Good Morning Split Squat Landmine Squat Reverse Wrist Curl

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