| Strength Level | Weight |
|---|---|
| Beginner | 141 lb |
| Novice | 206 lb |
| Intermediate | 287 lb |
| Advanced | 381 lb |
| Elite | 483 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.50x |
| Advanced | 2.25x |
| Elite | 2.75x |
What is the average Squat? The average Squat weight for a male lifter is 287 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 141 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 74 | 114 | 167 | 229 | 298 |
| 120 | 87 | 131 | 187 | 252 | 324 |
| 130 | 100 | 147 | 206 | 274 | 349 |
| 140 | 113 | 162 | 224 | 295 | 373 |
| 150 | 125 | 177 | 242 | 316 | 396 |
| 160 | 138 | 192 | 259 | 336 | 418 |
| 170 | 150 | 207 | 276 | 355 | 439 |
| 180 | 162 | 221 | 292 | 373 | 460 |
| 190 | 174 | 235 | 308 | 391 | 479 |
| 200 | 186 | 248 | 323 | 408 | 499 |
| 210 | 197 | 261 | 338 | 425 | 517 |
| 220 | 209 | 274 | 353 | 442 | 535 |
| 230 | 220 | 287 | 367 | 457 | 553 |
| 240 | 230 | 299 | 381 | 473 | 570 |
| 250 | 241 | 311 | 395 | 488 | 586 |
| 260 | 251 | 323 | 408 | 503 | 603 |
| 270 | 262 | 335 | 421 | 517 | 618 |
| 280 | 272 | 346 | 434 | 531 | 634 |
| 290 | 282 | 357 | 446 | 545 | 649 |
| 300 | 291 | 368 | 459 | 559 | 664 |
| 310 | 301 | 379 | 470 | 572 | 678 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 120 | 175 | 244 | 324 | 411 |
| 20 | 138 | 201 | 279 | 371 | 471 |
| 25 | 141 | 206 | 287 | 381 | 483 |
| 30 | 141 | 206 | 287 | 381 | 483 |
| 35 | 141 | 206 | 287 | 381 | 483 |
| 40 | 141 | 206 | 287 | 381 | 483 |
| 45 | 134 | 195 | 272 | 361 | 458 |
| 50 | 126 | 183 | 255 | 339 | 430 |
| 55 | 116 | 170 | 236 | 314 | 398 |
| 60 | 106 | 155 | 216 | 286 | 363 |
| 65 | 96 | 140 | 195 | 259 | 328 |
| 70 | 86 | 126 | 175 | 232 | 294 |
| 75 | 77 | 112 | 156 | 208 | 263 |
| 80 | 69 | 100 | 140 | 186 | 235 |
| 85 | 62 | 90 | 125 | 166 | 211 |
| 90 | 56 | 81 | 113 | 150 | 190 |
These are the most popular Squat workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 22% | 26200 |
| 2 | 3 | 5 | 19% | 22085 |
| 3 | 3 | 10 | 5% | 6353 |
| 4 | 3 | 8 | 5% | 5738 |
| 5 | 4 | 5 | 4% | 5141 |
| 6 | 3 | 6 | 3% | 3754 |
| 7 | 4 | 8 | 3% | 3514 |
| 8 | 4 | 10 | 3% | 3128 |
| 9 | 2 | 5 | 3% | 3060 |
| 10 | 6 | 5 | 2% | 2825 |
| Strength Level | Weight |
|---|---|
| Beginner | 65 lb |
| Novice | 107 lb |
| Intermediate | 161 lb |
| Advanced | 227 lb |
| Elite | 300 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.25x |
| Advanced | 1.50x |
| Elite | 2.00x |
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 65 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 39 | 71 | 114 | 167 | 226 |
| 100 | 46 | 79 | 124 | 179 | 241 |
| 110 | 51 | 87 | 134 | 191 | 254 |
| 120 | 57 | 94 | 143 | 201 | 267 |
| 130 | 63 | 101 | 152 | 212 | 279 |
| 140 | 68 | 108 | 160 | 222 | 290 |
| 150 | 73 | 115 | 168 | 231 | 301 |
| 160 | 78 | 121 | 175 | 240 | 311 |
| 170 | 83 | 127 | 183 | 248 | 320 |
| 180 | 88 | 133 | 190 | 256 | 329 |
| 190 | 93 | 138 | 196 | 264 | 338 |
| 200 | 97 | 144 | 203 | 272 | 347 |
| 210 | 101 | 149 | 209 | 279 | 355 |
| 220 | 106 | 154 | 215 | 286 | 363 |
| 230 | 110 | 159 | 221 | 293 | 371 |
| 240 | 114 | 164 | 227 | 299 | 378 |
| 250 | 118 | 169 | 232 | 306 | 385 |
| 260 | 122 | 173 | 238 | 312 | 392 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 55 | 91 | 137 | 193 | 255 |
| 20 | 63 | 104 | 157 | 221 | 292 |
| 25 | 65 | 107 | 161 | 227 | 300 |
| 30 | 65 | 107 | 161 | 227 | 300 |
| 35 | 65 | 107 | 161 | 227 | 300 |
| 40 | 65 | 107 | 161 | 227 | 300 |
| 45 | 62 | 101 | 153 | 215 | 284 |
| 50 | 58 | 95 | 143 | 202 | 267 |
| 55 | 54 | 88 | 133 | 187 | 247 |
| 60 | 49 | 80 | 121 | 170 | 225 |
| 65 | 44 | 72 | 109 | 154 | 203 |
| 70 | 40 | 65 | 98 | 138 | 183 |
| 75 | 35 | 58 | 88 | 123 | 163 |
| 80 | 32 | 52 | 78 | 110 | 146 |
| 85 | 28 | 47 | 70 | 99 | 131 |
| 90 | 26 | 42 | 63 | 89 | 118 |
These are the most popular Squat workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 16% | 3905 |
| 2 | 3 | 5 | 12% | 3003 |
| 3 | 3 | 10 | 7% | 1701 |
| 4 | 3 | 8 | 5% | 1175 |
| 5 | 4 | 10 | 4% | 1019 |
| 6 | 4 | 5 | 4% | 961 |
| 7 | 4 | 8 | 4% | 941 |
| 8 | 3 | 6 | 3% | 678 |
| 9 | 3 | 12 | 2% | 600 |
| 10 | 6 | 5 | 2% | 577 |
For Squat we recommend following the Candito 6 Week Strength program on Boostcamp.
Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.
Download Boostcamp for free on iOS and Android.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
Squat
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