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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 6,897,000 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 73 x0.67 114 x1.04 167 x1.52 229 x2.08 298 x2.71
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 324 x2.7
130 100 x0.77 147 x1.13 205 x1.58 274 x2.11 349 x2.68
140 113 x0.8 162 x1.16 224 x1.6 295 x2.11 373 x2.66
150 125 x0.83 177 x1.18 241 x1.61 316 x2.1 396 x2.64
160 138 x0.86 192 x1.2 259 x1.62 335 x2.1 418 x2.61
170 150 x0.88 207 x1.22 276 x1.62 354 x2.08 439 x2.58
180 162 x0.9 221 x1.23 292 x1.62 373 x2.07 459 x2.55
190 174 x0.92 235 x1.23 308 x1.62 391 x2.06 479 x2.52
200 186 x0.93 248 x1.24 323 x1.62 408 x2.04 498 x2.49
210 197 x0.94 261 x1.24 338 x1.61 425 x2.02 517 x2.46
220 208 x0.95 274 x1.25 353 x1.6 441 x2.01 535 x2.43
230 219 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 x1.24 394 x1.58 488 x1.95 586 x2.34
260 251 x0.97 323 x1.24 408 x1.57 503 x1.93 602 x2.32
270 261 x0.97 334 x1.24 421 x1.56 517 x1.91 618 x2.29
280 271 x0.97 346 x1.23 434 x1.55 531 x1.9 634 x2.26
290 281 x0.97 357 x1.23 446 x1.54 545 x1.88 649 x2.24
300 291 x0.97 368 x1.23 458 x1.53 558 x1.86 663 x2.21
310 300 x0.97 379 x1.22 470 x1.52 572 x1.84 678 x2.19
All 141 206 286 381 483

These male standards were last updated 2 days ago and are based on 1,619,000 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 x1.26 166 x1.85 226 x2.51
100 45 x0.45 79 x0.79 124 x1.24 179 x1.79 241 x2.41
110 51 x0.47 87 x0.79 133 x1.21 190 x1.73 254 x2.31
120 57 x0.48 94 x0.78 143 x1.19 201 x1.68 267 x2.22
130 63 x0.48 101 x0.78 151 x1.16 211 x1.63 278 x2.14
140 68 x0.48 108 x0.77 159 x1.14 221 x1.58 290 x2.07
150 73 x0.49 114 x0.76 167 x1.12 230 x1.54 300 x2
160 78 x0.49 121 x0.75 175 x1.09 239 x1.5 310 x1.94
170 83 x0.49 127 x0.74 182 x1.07 248 x1.46 320 x1.88
180 88 x0.49 132 x0.74 189 x1.05 256 x1.42 329 x1.83
190 92 x0.49 138 x0.73 196 x1.03 264 x1.39 338 x1.78
200 97 x0.48 143 x0.72 202 x1.01 271 x1.36 346 x1.73
210 101 x0.48 149 x0.71 208 x0.99 278 x1.33 354 x1.69
220 105 x0.48 154 x0.7 214 x0.97 285 x1.3 362 x1.65
230 109 x0.48 159 x0.69 220 x0.96 292 x1.27 370 x1.61
240 113 x0.47 164 x0.68 226 x0.94 299 x1.24 377 x1.57
250 117 x0.47 168 x0.67 232 x0.93 305 x1.22 384 x1.54
260 121 x0.47 173 x0.66 237 x0.91 311 x1.2 391 x1.5
All 65 106 161 226 299

These female standards were last updated 2 days ago and are based on 372,000 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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Box Squat Rack Pull Decline Bench Press Barbell Shrug Pendlay Row T-Bar Row Seated Shoulder Press Preacher Curl Lying Tricep Extension Floor Press Tricep Extension Upright Row Reverse Barbell Curl Barbell Lunge Wrist Curl Good Morning Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Landmine Squat Split Squat Reverse Grip Bench Press Reverse Wrist Curl

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