Squat Standards

Measured in lb

Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)
Our community Squat standards are based on 12,020,000 lifts by Strength Level users

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

Male Lifters

What is the average Squat? The average Squat weight for a male lifter is 284 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 139 lb (1RM) which is still impressive compared to the general population.

See Male Standards By Weight/Age

Female Lifters

What is the average Squat? The average Squat weight for a female lifter is 161 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Squat? Female beginners should aim to lift 66 lb (1RM) which is still impressive compared to the general population.

See Female Standards By Weight/Age

Male Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 71 x0.65 112 x1.02 164 x1.49 226 x2.06 295 x2.68
120 84 x0.7 128 x1.07 184 x1.53 249 x2.08 321 x2.68
130 98 x0.75 144 x1.11 203 x1.56 271 x2.09 346 x2.66
140 110 x0.79 160 x1.14 221 x1.58 293 x2.09 370 x2.64
150 123 x0.82 175 x1.17 239 x1.59 313 x2.09 393 x2.62
160 136 x0.85 190 x1.19 256 x1.6 333 x2.08 415 x2.6
170 148 x0.87 204 x1.2 273 x1.61 352 x2.07 437 x2.57
180 160 x0.89 219 x1.21 290 x1.61 371 x2.06 457 x2.54
190 172 x0.91 233 x1.22 306 x1.61 389 x2.05 477 x2.51
200 184 x0.92 246 x1.23 321 x1.61 406 x2.03 497 x2.48
210 195 x0.93 259 x1.24 336 x1.6 423 x2.02 515 x2.45
220 207 x0.94 272 x1.24 351 x1.6 440 x2 534 x2.43
230 218 x0.95 285 x1.24 365 x1.59 456 x1.98 551 x2.4
240 229 x0.95 297 x1.24 379 x1.58 471 x1.96 569 x2.37
250 239 x0.96 310 x1.24 393 x1.57 487 x1.95 585 x2.34
260 250 x0.96 322 x1.24 407 x1.56 502 x1.93 602 x2.31
270 260 x0.96 333 x1.23 420 x1.55 516 x1.91 618 x2.29
280 270 x0.96 345 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 x2.24
300 290 x0.97 367 x1.22 457 x1.52 558 x1.86 663 x2.21
310 299 x0.97 378 x1.22 470 x1.51 571 x1.84 678 x2.19
All 139 204 284 379 481

These male standards were last updated June and are based on 1,704,000 filtered lifts.

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

Female Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 40 x0.44 71 x0.79 114 x1.27 167 x1.85 226 x2.51
100 46 x0.46 79 x0.79 124 x1.24 179 x1.79 241 x2.41
110 52 x0.47 87 x0.79 134 x1.22 191 x1.73 254 x2.31
120 58 x0.48 95 x0.79 143 x1.19 202 x1.68 267 x2.22
130 63 x0.49 102 x0.78 152 x1.17 212 x1.63 278 x2.14
140 69 x0.49 109 x0.78 160 x1.14 222 x1.58 290 x2.07
150 74 x0.49 115 x0.77 168 x1.12 231 x1.54 300 x2
160 79 x0.49 121 x0.76 175 x1.1 240 x1.5 310 x1.94
170 84 x0.49 127 x0.75 183 x1.07 248 x1.46 320 x1.88
180 89 x0.49 133 x0.74 190 x1.05 256 x1.42 329 x1.83
190 93 x0.49 139 x0.73 196 x1.03 264 x1.39 338 x1.78
200 98 x0.49 144 x0.72 203 x1.01 271 x1.36 346 x1.73
210 102 x0.49 150 x0.71 209 x1 279 x1.33 354 x1.69
220 106 x0.48 155 x0.7 215 x0.98 286 x1.3 362 x1.65
230 110 x0.48 160 x0.69 221 x0.96 292 x1.27 370 x1.61
240 114 x0.48 164 x0.69 227 x0.94 299 x1.25 377 x1.57
250 118 x0.47 169 x0.68 232 x0.93 305 x1.22 384 x1.54
260 122 x0.47 174 x0.67 238 x0.91 311 x1.2 391 x1.5
All 66 107 161 227 299

These female standards were last updated June and are based on 363,000 filtered lifts.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
lb
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 21,301,000 lifts Squat 12,020,000 lifts Deadlift 11,664,000 lifts Shoulder Press 2,933,000 lifts Bent Over Row 995,000 lifts Barbell Curl 1,314,000 lifts Hex Bar Deadlift 556,000 lifts Incline Bench Press 797,000 lifts Front Squat 919,000 lifts Sumo Deadlift 374,000 lifts Hip Thrust 361,000 lifts Romanian Deadlift 321,000 lifts Military Press 457,000 lifts Close Grip Bench Press 175,000 lifts EZ Bar Curl 133,000 lifts Preacher Curl 126,000 lifts Lying Tricep Extension 133,000 lifts Seated Shoulder Press 131,000 lifts Decline Bench Press 186,000 lifts Rack Pull 131,000 lifts Barbell Shrug 194,000 lifts T Bar Row 153,000 lifts Pendlay Row 128,000 lifts Upright Row 116,000 lifts Box Squat 110,000 lifts Paused Bench Press 32,000 lifts Barbell Calf Raise 46,000 lifts Tricep Extension 115,000 lifts Barbell Glute Bridge 36,000 lifts Bench Pull 26,000 lifts Bulgarian Split Squat 88,000 lifts Barbell Lunge 82,000 lifts Log Press 26,000 lifts Strict Curl 31,000 lifts Split Squat 58,000 lifts Floor Press 89,000 lifts Half Squat 123 lifts Pause Squat 25,000 lifts Bodyweight Calf Raise 7,000 lifts Good Morning 89,000 lifts Stiff Leg Deadlift 81,000 lifts Wrist Curl 67,000 lifts Single Arm Landmine Press 161 lifts Neck Curl 33,000 lifts Barbell Reverse Lunge 35,000 lifts Sumo Squat 23,000 lifts Zercher Squat 79,000 lifts Safety Bar Squat 28,000 lifts Snatch Grip Deadlift 22,000 lifts Landmine Press 20,000 lifts Pause Deadlift 20,000 lifts Cheat Curl 4,000 lifts Zercher Deadlift 186 lifts Paused Squat 78 lifts Z Press 18,000 lifts Barbell Hack Squat 30,000 lifts Deficit Deadlift 35,000 lifts Spoto Press 46 lifts Barbell Power Shrug 879 lifts Walking Lunge 3,000 lifts Pin Squat 16,000 lifts Spider Curl 17,000 lifts Jefferson Deadlift 21,000 lifts Wide Grip Bench Press 19,000 lifts Barbell Pullover 22,000 lifts Reverse Grip Bench Press 53,000 lifts Reverse Barbell Curl 48,000 lifts Landmine Squat 51,000 lifts Behind The Back Deadlift 53 lifts Pin Bench Press 33 lifts Viking Press 18,000 lifts JM Press 16,000 lifts Shoulder Pin Press 18,000 lifts Single Leg Romanian Deadlift 25,000 lifts Yates Row 21,000 lifts Reverse Wrist Curl 52,000 lifts Close Grip Incline Bench Press 86 lifts Hex Bar Shrug 116 lifts Meadows Row 65 lifts Machine Shrug 642 lifts Bench Pin Press 27,000 lifts Neck Extension 18,000 lifts Single Leg Deadlift 21,000 lifts Belt Squat 31,000 lifts Reverse Curl 18,000 lifts Jefferson Squat 409 lifts Behind The Back Barbell Shrug 306 lifts Bent Arm Barbell Pullover 421 lifts Donkey Calf Raise 832 lifts Snatch Deadlift 18,000 lifts Behind The Neck Press 27,000 lifts Barbell Front Raise 27,000 lifts Wall Ball 16,000 lifts Ab Wheel Rollout 3,000 lifts

Bodyweight

Pull Ups 1,763,000 lifts Push Ups 958,000 lifts Dips 670,000 lifts Chin Ups 409,000 lifts Sit Ups 95,000 lifts Crunches 51,000 lifts Bodyweight Squat 91,000 lifts Muscle Ups 82,000 lifts Decline Crunch 2,000 lifts Glute Bridge 12,000 lifts Pistol Squat 10,000 lifts One Arm Push Ups 32,000 lifts Single Leg Squat 39,000 lifts Reverse Crunches 1,000 lifts Inverted Row 9,000 lifts Diamond Push Ups 23,000 lifts Incline Push Up 1,000 lifts Neutral Grip Pull Ups 15,000 lifts Ring Dips 5,000 lifts Hanging Leg Raise 11,000 lifts Handstand Push Ups 25,000 lifts One Arm Pull Ups 15,000 lifts Back Extension 11,000 lifts Nordic Hamstring Curl 2,000 lifts Superman 59 lifts Pike Push Up 1,000 lifts Bicycle Crunch 1,000 lifts Side Crunch 487 lifts Sissy Squat 974 lifts Close Grip Push Up 2,000 lifts Reverse Lunge 3,000 lifts Russian Twist 9,000 lifts Lunge 17,000 lifts Archer Push Ups 67 lifts Side Lunge 923 lifts Roman Chair Side Bend 303 lifts Mountain Climbers 659 lifts Squat Jumps 1,000 lifts Floor Hip Extension 190 lifts Hanging Knee Raise 2,000 lifts Bench Dips 5,000 lifts Burpees 22,000 lifts Glute Kickback 85 lifts Squat Thrust 344 lifts Ring Muscle Ups 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Scissor Kicks 37 lifts Reverse Hyperextension 43 lifts Star Jump 368 lifts Leg Lift 548 lifts Jumping Jack 1,000 lifts Incline Bench Sit Up 1,000 lifts Hip Extension 344 lifts Flutter Kicks 822 lifts Floor Hip Abduction 355 lifts Decline Push Up 3,000 lifts Clap Pull Up 592 lifts Glute Ham Raise 2,000 lifts

Olympic

Power Clean 630,000 lifts Snatch 269,000 lifts Clean 218,000 lifts Clean and Jerk 275,000 lifts Push Press 200,000 lifts Hang Clean 81,000 lifts Clean and Press 178,000 lifts Overhead Squat 77,000 lifts Push Jerk 69,000 lifts Dumbbell Snatch 20,000 lifts Thruster 71,000 lifts Power Snatch 64,000 lifts Split Jerk 23,000 lifts Hang Power Clean 21,000 lifts Dumbbell Clean and Press 126 lifts Hang Snatch 87 lifts Dumbbell Thruster 34 lifts Dumbbell Push Press 1,000 lifts Dumbbell Hang Clean 576 lifts Dumbbell High Pull 726 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts Clean High Pull 27,000 lifts Clean Pull 25,000 lifts

Dumbbell

Dumbbell Bench Press 1,671,000 lifts Dumbbell Curl 1,339,000 lifts Dumbbell Shoulder Press 871,000 lifts Incline Dumbbell Bench Press 564,000 lifts Dumbbell Row 377,000 lifts Dumbbell Lateral Raise 352,000 lifts Hammer Curl 189,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Fly 156,000 lifts Goblet Squat 132,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Concentration Curl 105,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Dumbbell Front Raise 111,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Deadlift 31,000 lifts Arnold Press 91,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Wrist Curl 25,000 lifts Dumbbell Pullover 76,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Dumbbell Reverse Fly 69,000 lifts Incline Dumbbell Fly 90,000 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Dumbbell Z Press 16,000 lifts Dumbbell Preacher Curl 22,000 lifts Chest Supported Dumbbell Row 58,000 lifts Bent Over Dumbbell Row 6,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Split Squat 257 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Incline Y Raise 971 lifts Decline Dumbbell Fly 754 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Reverse Curl 157 lifts Tate Press 17,000 lifts Dumbbell External Rotation 1,000 lifts Dumbbell Calf Raise 34,000 lifts Zottman Curl 18,000 lifts Dumbbell Bench Pull 19,000 lifts Decline Dumbbell Bench Press 59,000 lifts Renegade Row 18,000 lifts Dumbbell Walking Calf Raise 71 lifts Dumbbell Face Pull 293 lifts Single Leg Dumbbell Deadlift 167 lifts Dumbbell Front Squat 3,000 lifts

Machine

Sled Leg Press 775,000 lifts Leg Extension 306,000 lifts Horizontal Leg Press 378,000 lifts Hack Squat 100,000 lifts Chest Press 274,000 lifts Machine Chest Fly 114,000 lifts Seated Leg Curl 165,000 lifts Lying Leg Curl 150,000 lifts Machine Shoulder Press 118,000 lifts Machine Bicep Curl 26,000 lifts Machine Row 65,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Squat 65,000 lifts Smith Machine Bench Press 71,000 lifts Hip Abduction 71,000 lifts Close Grip Lat Pulldown 31,000 lifts Machine Reverse Fly 26,000 lifts Hip Adduction 63,000 lifts Seated Calf Raise 82,000 lifts Vertical Leg Press 130,000 lifts Machine Seated Crunch 55,000 lifts Smith Machine Shrug 1,000 lifts Single Leg Press 24,000 lifts Machine Tricep Extension 35,000 lifts Single Leg Seated Calf Raise 783 lifts Machine Tricep Press 24,000 lifts Seated Dip Machine 57,000 lifts Machine Lateral Raise 20,000 lifts Standing Leg Curl 51,000 lifts Sled Press Calf Raise 23,000 lifts Machine Back Extension 22,000 lifts

Cable

Lat Pulldown 569,000 lifts Tricep Pushdown 265,000 lifts Seated Cable Row 203,000 lifts Tricep Rope Pushdown 138,000 lifts Cable Fly 85,000 lifts Face Pull 73,000 lifts Cable Lateral Raise 98,000 lifts One Arm Seated Cable Row 1,000 lifts Cable Bicep Curl 101,000 lifts Cable Woodchoppers 25,000 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Upright Row 1,000 lifts Cable External Rotation 460 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Pull Through 55,000 lifts Cable Kickback 18,000 lifts One Arm Cable Bicep Curl 44,000 lifts Cable Crunch 77,000 lifts Behind The Back Cable Curl 335 lifts Cable Reverse Fly 33,000 lifts Cable Hammer Curl 87 lifts Cable Leg Extension 687 lifts Reverse Grip Tricep Pushdown 19,000 lifts High Pulley Crunch 152 lifts Straight Arm Pulldown 23,000 lifts One Arm Pulldown 598 lifts Cable Crossover 35,000 lifts One Arm Lat Pulldown 194 lifts Standing Cable Crunch 309 lifts Overhead Cable Curl 322 lifts Lying Cable Curl 128 lifts Incline Cable Curl 133 lifts Cable Shrug 450 lifts

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