Squat

Squat Standards (lb)

The average Squat is 289 lb for men and 167 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

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Our Squat strength standards are based on 24,988,444 lifts by Strength Level users from 2014 to 2026. More...
Squat
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Male Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner 145 lb
Novice 209 lb
Intermediate 289 lb
Advanced 382 lb
Elite 482 lb

How much should I be able to Squat? (lb)

What is the average Squat? The average Squat weight for a male lifter is 289 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Squat? Male beginners should aim to lift 145 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110 79 120 172 234 301
120 92 136 192 257 327
130 106 153 211 279 352
140 119 168 229 300 376
150 132 184 247 320 399
160 145 199 265 340 421
170 157 213 282 359 442
180 169 228 298 377 462
190 182 242 314 395 482
200 193 255 329 413 501
210 205 269 344 430 520
220 216 281 359 446 538
230 227 294 373 462 555
240 238 307 387 477 572
250 249 319 401 493 589
260 260 331 414 507 605
270 270 342 427 522 621
280 280 354 440 536 636
290 290 365 452 550 651
300 300 376 465 563 666
310 309 387 477 576 680

How many sets and reps of Squat should I do?

These are the most popular Squat workouts done by male lifters:

5x5 22%
3x5 19%
3x10 5%
3x8 5%
4x5 4%
years old
lb

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Squat strength standards

Strength Level analysed 7,039,938 qualifying results from 24,988,444 community lifts to produce our Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts 24,988,444
Qualifying results 7,039,938
Male results 6,014,970
Female results 1,024,968
Data start
Data cutoff

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

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