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 4,397,000 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 x0.66 114 x1.04 167 x1.51 229 x2.08 298 x2.71
120 86 x0.72 130 x1.08 186 x1.55 252 x2.1 324 x2.7
130 99 x0.76 146 x1.12 205 x1.58 274 x2.1 348 x2.68
140 112 x0.8 161 x1.15 223 x1.59 295 x2.1 372 x2.66
150 124 x0.83 176 x1.18 241 x1.6 315 x2.1 395 x2.63
160 137 x0.86 191 x1.19 258 x1.61 334 x2.09 417 x2.6
170 149 x0.88 206 x1.21 274 x1.61 353 x2.08 438 x2.58
180 161 x0.89 220 x1.22 291 x1.61 372 x2.06 458 x2.55
190 173 x0.91 233 x1.23 306 x1.61 389 x2.05 478 x2.52
200 184 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 x0.94 272 x1.24 351 x1.6 440 x2 533 x2.42
230 218 x0.95 285 x1.24 365 x1.59 455 x1.98 551 x2.39
240 228 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 x1.23 406 x1.56 500 x1.92 600 x2.31
270 259 x0.96 332 x1.23 419 x1.55 515 x1.91 616 x2.28
280 269 x0.96 344 x1.23 431 x1.54 529 x1.89 631 x2.25
290 279 x0.96 355 x1.22 444 x1.53 542 x1.87 646 x2.23
300 289 x0.96 365 x1.22 456 x1.52 556 x1.85 661 x2.2
310 298 x0.96 376 x1.21 467 x1.51 569 x1.84 675 x2.18
All 140 205 285 379 481

These male standards were last updated 2 days ago and are based on 1,047,000 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 x0.42 70 x0.77 113 x1.25 166 x1.84 226 x2.51
100 44 x0.44 77 x0.77 123 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 55 x0.46 92 x0.77 141 x1.17 200 x1.66 266 x2.21
130 61 x0.47 99 x0.76 149 x1.15 210 x1.61 277 x2.13
140 66 x0.47 106 x0.75 157 x1.12 219 x1.57 288 x2.06
150 71 x0.47 112 x0.75 165 x1.1 228 x1.52 298 x1.99
160 76 x0.47 118 x0.74 172 x1.08 237 x1.48 308 x1.93
170 80 x0.47 124 x0.73 179 x1.06 245 x1.44 318 x1.87
180 85 x0.47 129 x0.72 186 x1.03 253 x1.41 327 x1.81
190 89 x0.47 135 x0.71 193 x1.01 261 x1.37 335 x1.76
200 94 x0.47 140 x0.7 199 x0.99 268 x1.34 344 x1.72
210 98 x0.47 145 x0.69 205 x0.98 275 x1.31 352 x1.67
220 102 x0.46 150 x0.68 211 x0.96 282 x1.28 359 x1.63
230 106 x0.46 155 x0.67 217 x0.94 288 x1.25 367 x1.59
240 110 x0.46 160 x0.67 222 x0.93 295 x1.23 374 x1.56
250 114 x0.45 164 x0.66 228 x0.91 301 x1.2 381 x1.52
260 117 x0.45 169 x0.65 233 x0.9 307 x1.18 388 x1.49
All 63 104 158 224 297

These female standards were last updated 2 days ago and are based on 260,000 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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