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 x2.1 324 x2.7
130 100 x0.77 146 x1.13 205 x1.58 273 x2.1 348 x2.68
140 112 x0.8 162 x1.15 223 x1.59 294 x2.1 371 x2.65
150 125 x0.83 177 x1.18 240 x1.6 314 x2.09 394 x2.63
160 137 x0.86 191 x1.19 257 x1.61 333 x2.08 415 x2.6
170 149 x0.88 205 x1.21 274 x1.61 352 x2.07 436 x2.57
180 161 x0.89 219 x1.22 290 x1.61 370 x2.06 456 x2.53
190 172 x0.91 233 x1.22 305 x1.61 388 x2.04 476 x2.5
200 184 x0.92 246 x1.23 320 x1.6 405 x2.02 494 x2.47
210 195 x0.93 259 x1.23 335 x1.6 421 x2.01 513 x2.44
220 206 x0.94 271 x1.23 349 x1.59 437 x1.99 530 x2.41
230 217 x0.94 284 x1.23 363 x1.58 453 x1.97 548 x2.38
240 227 x0.95 296 x1.23 377 x1.57 468 x1.95 564 x2.35
250 238 x0.95 307 x1.23 390 x1.56 483 x1.93 580 x2.32
260 248 x0.95 319 x1.23 403 x1.55 497 x1.91 596 x2.29
270 258 x0.95 330 x1.22 416 x1.54 511 x1.89 612 x2.27
280 268 x0.96 341 x1.22 428 x1.53 525 x1.88 627 x2.24
290 277 x0.96 352 x1.21 441 x1.52 539 x1.86 641 x2.21
300 287 x0.96 363 x1.21 452 x1.51 552 x1.84 656 x2.19
310 296 x0.95 373 x1.2 464 x1.5 565 x1.82 670 x2.16
All 140 204 284 378 479

These male standards were last updated 4 days ago and are based on 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
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 239 x2.39
110 50 x0.45 85 x0.77 131 x1.19 188 x1.71 252 x2.29
120 55 x0.46 92 x0.76 140 x1.17 199 x1.65 264 x2.2
130 60 x0.46 98 x0.76 148 x1.14 208 x1.6 275 x2.12
140 65 x0.47 105 x0.75 156 x1.11 218 x1.55 286 x2.04
150 70 x0.47 111 x0.74 163 x1.09 226 x1.51 296 x1.97
160 75 x0.47 117 x0.73 170 x1.07 235 x1.47 305 x1.91
170 79 x0.47 122 x0.72 177 x1.04 243 x1.43 315 x1.85
180 84 x0.46 128 x0.71 184 x1.02 250 x1.39 323 x1.8
190 88 x0.46 133 x0.7 190 x1 258 x1.36 332 x1.74
200 92 x0.46 138 x0.69 196 x0.98 265 x1.32 340 x1.7
210 96 x0.46 143 x0.68 202 x0.96 272 x1.29 347 x1.65
220 100 x0.45 148 x0.67 208 x0.94 278 x1.26 355 x1.61
230 104 x0.45 152 x0.66 213 x0.93 284 x1.24 362 x1.57
240 107 x0.45 157 x0.65 219 x0.91 291 x1.21 369 x1.54
250 111 x0.44 161 x0.65 224 x0.9 297 x1.19 376 x1.5
260 115 x0.44 166 x0.64 229 x0.88 302 x1.16 382 x1.47
All 62 103 157 222 294

These female standards were last updated 4 days ago and are based on 189,000 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