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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 6,361,000 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 x0.77 146 x1.13 205 x1.58 274 x2.11 349 x2.68
140 112 x0.8 162 x1.16 224 x1.6 295 x2.11 373 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 x1.62 335 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 x0.93 248 x1.24 323 x1.61 407 x2.04 498 x2.49
210 197 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 x1.57 502 x1.93 601 x2.31
270 260 x0.96 334 x1.24 420 x1.56 516 x1.91 617 x2.29
280 270 x0.97 345 x1.23 433 x1.54 530 x1.89 633 x2.26
290 280 x0.97 356 x1.23 445 x1.53 544 x1.88 648 x2.23
300 290 x0.97 367 x1.22 457 x1.52 557 x1.86 662 x2.21
310 299 x0.97 378 x1.22 469 x1.51 570 x1.84 676 x2.18
All 141 205 286 380 482

These male standards were last updated a month ago and are based on 1,446,000 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 x0.77 151 x1.16 211 x1.62 278 x2.14
140 67 x0.48 107 x0.76 159 x1.13 221 x1.58 289 x2.06
150 72 x0.48 113 x0.76 167 x1.11 230 x1.53 299 x2
160 77 x0.48 120 x0.75 174 x1.09 238 x1.49 309 x1.93
170 82 x0.48 126 x0.74 181 x1.07 247 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 x0.72 195 x1.02 263 x1.38 337 x1.77
200 96 x0.48 142 x0.71 201 x1.01 270 x1.35 345 x1.73
210 100 x0.48 147 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 x1.26 369 x1.6
240 112 x0.47 162 x0.68 225 x0.94 297 x1.24 376 x1.57
250 116 x0.46 167 x0.67 230 x0.92 303 x1.21 383 x1.53
260 120 x0.46 171 x0.66 235 x0.91 310 x1.19 390 x1.5
All 64 105 160 225 298

These female standards were last updated a month ago and are based on 339,000 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 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Incline Bench Press Hex Bar Deadlift Sumo Deadlift Bent Over Row Front Squat Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press T-Bar Row Barbell Shrug Rack Pull Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press

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