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 2,388,000 lifts by Strength Level users.

Go to 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
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 323 x2.69
130 100 x0.77 146 x1.13 205 x1.58 273 x2.1 347 x2.67
140 112 x0.8 162 x1.15 223 x1.59 294 x2.1 371 x2.65
150 125 x0.83 176 x1.18 240 x1.6 314 x2.09 393 x2.62
160 137 x0.86 191 x1.19 257 x1.61 333 x2.08 414 x2.59
170 149 x0.88 205 x1.21 273 x1.61 351 x2.07 435 x2.56
180 161 x0.89 219 x1.22 289 x1.61 369 x2.05 455 x2.53
190 172 x0.91 232 x1.22 305 x1.6 387 x2.04 474 x2.5
200 184 x0.92 245 x1.23 320 x1.6 404 x2.02 493 x2.46
210 195 x0.93 258 x1.23 334 x1.59 420 x2 511 x2.43
220 206 x0.93 271 x1.23 348 x1.58 436 x1.98 529 x2.4
230 216 x0.94 283 x1.23 362 x1.58 451 x1.96 546 x2.37
240 227 x0.95 295 x1.23 376 x1.57 467 x1.94 562 x2.34
250 237 x0.95 307 x1.23 389 x1.56 481 x1.92 578 x2.31
260 247 x0.95 318 x1.22 402 x1.55 496 x1.91 594 x2.28
270 257 x0.95 329 x1.22 415 x1.54 510 x1.89 609 x2.26
280 267 x0.95 340 x1.22 427 x1.52 523 x1.87 624 x2.23
290 276 x0.95 351 x1.21 439 x1.51 537 x1.85 639 x2.2
300 286 x0.95 362 x1.21 451 x1.5 550 x1.83 653 x2.18
310 295 x0.95 372 x1.2 462 x1.49 562 x1.81 667 x2.15
All 140 204 284 377 477

These male standards were last updated 2 days ago and are based on 624,000 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
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 239 x2.39
110 49 x0.45 85 x0.77 131 x1.19 188 x1.71 252 x2.29
120 55 x0.46 91 x0.76 140 x1.16 198 x1.65 264 x2.2
130 60 x0.46 98 x0.75 148 x1.14 208 x1.6 275 x2.11
140 65 x0.46 104 x0.75 156 x1.11 217 x1.55 285 x2.04
150 70 x0.46 110 x0.74 163 x1.09 226 x1.51 295 x1.97
160 74 x0.46 116 x0.73 170 x1.06 234 x1.46 305 x1.9
170 79 x0.46 122 x0.72 177 x1.04 242 x1.42 314 x1.85
180 83 x0.46 127 x0.71 183 x1.02 250 x1.39 322 x1.79
190 87 x0.46 132 x0.7 190 x1 257 x1.35 331 x1.74
200 92 x0.46 137 x0.69 196 x0.98 264 x1.32 339 x1.69
210 96 x0.46 142 x0.68 201 x0.96 271 x1.29 346 x1.65
220 99 x0.45 147 x0.67 207 x0.94 277 x1.26 354 x1.61
230 103 x0.45 152 x0.66 213 x0.92 284 x1.23 361 x1.57
240 107 x0.45 156 x0.65 218 x0.91 290 x1.21 368 x1.53
250 111 x0.44 161 x0.64 223 x0.89 296 x1.18 374 x1.5
260 114 x0.44 165 x0.63 228 x0.88 301 x1.16 381 x1.46
All 62 103 156 221 294

These female standards were last updated 2 days ago and are based on 164,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare squat versus one of the following exercises:

Bench Deadlift Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension