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 3,474,000 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 x0.66 114 x1.04 167 x1.51 229 x2.08 298 x2.71
120 86 x0.72 130 x1.08 186 x1.55 252 x2.1 324 x2.7
130 99 x0.76 146 x1.12 205 x1.57 273 x2.1 348 x2.68
140 112 x0.8 161 x1.15 223 x1.59 294 x2.1 372 x2.66
150 124 x0.83 176 x1.17 240 x1.6 314 x2.1 395 x2.63
160 137 x0.85 191 x1.19 257 x1.61 334 x2.09 416 x2.6
170 149 x0.87 205 x1.21 274 x1.61 353 x2.07 437 x2.57
180 161 x0.89 219 x1.22 290 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 x1.6 406 x2.03 496 x2.48
210 195 x0.93 259 x1.23 336 x1.6 422 x2.01 514 x2.45
220 206 x0.94 272 x1.23 350 x1.59 438 x1.99 532 x2.42
230 217 x0.94 284 x1.23 364 x1.58 454 x1.97 549 x2.39
240 227 x0.95 296 x1.23 378 x1.57 469 x1.96 566 x2.36
250 238 x0.95 308 x1.23 391 x1.56 484 x1.94 583 x2.33
260 248 x0.95 320 x1.23 404 x1.55 499 x1.92 599 x2.3
270 258 x0.96 331 x1.23 417 x1.54 513 x1.9 614 x2.27
280 268 x0.96 342 x1.22 430 x1.53 527 x1.88 629 x2.25
290 278 x0.96 353 x1.22 442 x1.52 541 x1.86 644 x2.22
300 287 x0.96 364 x1.21 454 x1.51 554 x1.85 659 x2.2
310 296 x0.96 374 x1.21 466 x1.5 567 x1.83 673 x2.17
All 140 204 285 378 480

These male standards were last updated yesterday and are based on 884,000 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 38 x0.42 69 x0.77 112 x1.25 166 x1.84 226 x2.51
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 240 x2.4
110 49 x0.45 84 x0.77 131 x1.19 189 x1.71 253 x2.3
120 55 x0.46 92 x0.76 140 x1.17 199 x1.66 265 x2.21
130 60 x0.46 98 x0.76 148 x1.14 209 x1.61 276 x2.13
140 65 x0.46 105 x0.75 156 x1.12 218 x1.56 287 x2.05
150 70 x0.47 111 x0.74 164 x1.09 227 x1.52 297 x1.98
160 75 x0.47 117 x0.73 171 x1.07 236 x1.47 307 x1.92
170 79 x0.47 123 x0.72 178 x1.05 244 x1.43 316 x1.86
180 84 x0.47 128 x0.71 185 x1.03 252 x1.4 325 x1.81
190 88 x0.46 134 x0.7 191 x1.01 259 x1.36 334 x1.76
200 92 x0.46 139 x0.69 197 x0.99 266 x1.33 342 x1.71
210 96 x0.46 144 x0.68 203 x0.97 273 x1.3 350 x1.67
220 100 x0.46 149 x0.68 209 x0.95 280 x1.27 357 x1.62
230 104 x0.45 153 x0.67 215 x0.93 286 x1.25 365 x1.59
240 108 x0.45 158 x0.66 220 x0.92 293 x1.22 372 x1.55
250 112 x0.45 162 x0.65 225 x0.9 299 x1.2 378 x1.51
260 115 x0.44 167 x0.64 231 x0.89 305 x1.17 385 x1.48
All 62 103 157 223 296

These female standards were last updated yesterday and are based on 226,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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