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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 7,345,000 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 74 x0.67 114 x1.04 167 x1.52 229 x2.09 298 x2.71
120 87 x0.72 131 x1.09 187 x1.55 252 x2.1 324 x2.7
130 100 x0.77 147 x1.13 206 x1.58 274 x2.11 349 x2.69
140 113 x0.8 162 x1.16 224 x1.6 295 x2.11 373 x2.66
150 125 x0.84 177 x1.18 242 x1.61 316 x2.11 396 x2.64
160 138 x0.86 192 x1.2 259 x1.62 336 x2.1 418 x2.61
170 150 x0.88 207 x1.22 276 x1.62 355 x2.09 439 x2.58
180 162 x0.9 221 x1.23 292 x1.62 373 x2.07 460 x2.55
190 174 x0.92 235 x1.24 308 x1.62 391 x2.06 479 x2.52
200 186 x0.93 248 x1.24 323 x1.62 408 x2.04 499 x2.49
210 197 x0.94 261 x1.25 338 x1.61 425 x2.02 517 x2.46
220 209 x0.95 274 x1.25 353 x1.6 442 x2.01 535 x2.43
230 220 x0.95 287 x1.25 367 x1.6 457 x1.99 553 x2.4
240 230 x0.96 299 x1.25 381 x1.59 473 x1.97 570 x2.37
250 241 x0.96 311 x1.25 395 x1.58 488 x1.95 586 x2.35
260 251 x0.97 323 x1.24 408 x1.57 503 x1.93 603 x2.32
270 262 x0.97 335 x1.24 421 x1.56 517 x1.92 618 x2.29
280 272 x0.97 346 x1.24 434 x1.55 531 x1.9 634 x2.26
290 282 x0.97 357 x1.23 446 x1.54 545 x1.88 649 x2.24
300 291 x0.97 368 x1.23 459 x1.53 559 x1.86 664 x2.21
310 301 x0.97 379 x1.22 470 x1.52 572 x1.84 678 x2.19
All 141 206 287 381 483

These male standards were last updated a week ago and are based on 1,724,000 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 x0.44 71 x0.79 114 x1.26 167 x1.85 226 x2.52
100 46 x0.46 79 x0.79 124 x1.24 179 x1.79 241 x2.41
110 51 x0.47 87 x0.79 134 x1.22 191 x1.73 254 x2.31
120 57 x0.48 94 x0.79 143 x1.19 201 x1.68 267 x2.22
130 63 x0.48 101 x0.78 152 x1.17 212 x1.63 279 x2.14
140 68 x0.49 108 x0.77 160 x1.14 222 x1.58 290 x2.07
150 73 x0.49 115 x0.76 168 x1.12 231 x1.54 301 x2
160 78 x0.49 121 x0.76 175 x1.1 240 x1.5 311 x1.94
170 83 x0.49 127 x0.75 183 x1.07 248 x1.46 320 x1.88
180 88 x0.49 133 x0.74 190 x1.05 256 x1.42 329 x1.83
190 93 x0.49 138 x0.73 196 x1.03 264 x1.39 338 x1.78
200 97 x0.49 144 x0.72 203 x1.01 272 x1.36 347 x1.73
210 101 x0.48 149 x0.71 209 x1 279 x1.33 355 x1.69
220 106 x0.48 154 x0.7 215 x0.98 286 x1.3 363 x1.65
230 110 x0.48 159 x0.69 221 x0.96 293 x1.27 371 x1.61
240 114 x0.47 164 x0.68 227 x0.94 299 x1.25 378 x1.57
250 118 x0.47 169 x0.68 232 x0.93 306 x1.22 385 x1.54
260 122 x0.47 173 x0.67 238 x0.91 312 x1.2 392 x1.51
All 65 107 161 227 300

These female standards were last updated a week ago and are based on 391,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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