Bench Press48,718,584 lifts
The average Squat is 289 lb for men and 167 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.
Male
Male Squat Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 145 lb |
| Novice | 209 lb |
| Intermediate | 289 lb |
| Advanced | 382 lb |
| Elite | 482 lb |
Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.25x |
| Elite | 2.75x |
How much should I be able to Squat? (lb)
What is the average Squat? The average Squat weight for a male lifter is 289 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 145 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 79 | 120 | 172 | 234 | 301 |
| 120 | 92 | 136 | 192 | 257 | 327 |
| 130 | 106 | 153 | 211 | 279 | 352 |
| 140 | 119 | 168 | 229 | 300 | 376 |
| 150 | 132 | 184 | 247 | 320 | 399 |
| 160 | 145 | 199 | 265 | 340 | 421 |
| 170 | 157 | 213 | 282 | 359 | 442 |
| 180 | 169 | 228 | 298 | 377 | 462 |
| 190 | 182 | 242 | 314 | 395 | 482 |
| 200 | 193 | 255 | 329 | 413 | 501 |
| 210 | 205 | 269 | 344 | 430 | 520 |
| 220 | 216 | 281 | 359 | 446 | 538 |
| 230 | 227 | 294 | 373 | 462 | 555 |
| 240 | 238 | 307 | 387 | 477 | 572 |
| 250 | 249 | 319 | 401 | 493 | 589 |
| 260 | 260 | 331 | 414 | 507 | 605 |
| 270 | 270 | 342 | 427 | 522 | 621 |
| 280 | 280 | 354 | 440 | 536 | 636 |
| 290 | 290 | 365 | 452 | 550 | 651 |
| 300 | 300 | 376 | 465 | 563 | 666 |
| 310 | 309 | 387 | 477 | 576 | 680 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 124 | 179 | 246 | 325 | 411 |
| 20 | 142 | 204 | 282 | 372 | 469 |
| 25 | 145 | 209 | 289 | 382 | 482 |
| 30 | 145 | 209 | 289 | 382 | 482 |
| 35 | 145 | 209 | 289 | 382 | 482 |
| 40 | 145 | 209 | 289 | 382 | 482 |
| 45 | 138 | 198 | 274 | 361 | 456 |
| 50 | 129 | 185 | 256 | 338 | 427 |
| 55 | 119 | 171 | 236 | 312 | 394 |
| 60 | 108 | 156 | 216 | 285 | 360 |
| 65 | 98 | 141 | 195 | 258 | 325 |
| 70 | 88 | 127 | 176 | 232 | 293 |
| 75 | 79 | 114 | 158 | 208 | 263 |
| 80 | 71 | 102 | 141 | 186 | 235 |
| 85 | 64 | 92 | 126 | 167 | 211 |
| 90 | 57 | 82 | 113 | 150 | 189 |
How many sets and reps of Squat should I do?
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 |
Female
Female Squat Standards (lb)
Entire Community
Weight
| Strength Level | Weight |
|---|---|
| Beginner | 71 lb |
| Novice | 113 lb |
| Intermediate | 167 lb |
| Advanced | 232 lb |
| Elite | 303 lb |
Bodyweight Ratio
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.25x |
| Advanced | 1.75x |
| Elite | 2.25x |
How much should I be able to Squat? (lb)
What is the average Squat? The average Squat weight for a female lifter is 167 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 71 lb (1RM) which is still impressive compared to the general population.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
By Weight and Age
By Bodyweight
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 44 | 76 | 118 | 170 | 228 |
| 100 | 50 | 84 | 129 | 183 | 243 |
| 110 | 57 | 92 | 139 | 194 | 256 |
| 120 | 63 | 100 | 148 | 206 | 269 |
| 130 | 69 | 107 | 157 | 216 | 281 |
| 140 | 74 | 114 | 165 | 226 | 292 |
| 150 | 80 | 121 | 174 | 235 | 303 |
| 160 | 85 | 128 | 181 | 244 | 313 |
| 170 | 90 | 134 | 189 | 253 | 323 |
| 180 | 95 | 140 | 196 | 261 | 332 |
| 190 | 100 | 146 | 203 | 269 | 341 |
| 200 | 105 | 151 | 209 | 277 | 350 |
| 210 | 109 | 157 | 216 | 284 | 358 |
| 220 | 114 | 162 | 222 | 291 | 366 |
| 230 | 118 | 167 | 228 | 298 | 374 |
| 240 | 122 | 172 | 234 | 305 | 381 |
| 250 | 126 | 177 | 239 | 311 | 389 |
| 260 | 130 | 182 | 245 | 318 | 396 |
By Age
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 61 | 96 | 142 | 197 | 258 |
| 20 | 69 | 110 | 163 | 226 | 295 |
| 25 | 71 | 113 | 167 | 232 | 303 |
| 30 | 71 | 113 | 167 | 232 | 303 |
| 35 | 71 | 113 | 167 | 232 | 303 |
| 40 | 71 | 113 | 167 | 232 | 303 |
| 45 | 68 | 107 | 158 | 219 | 287 |
| 50 | 63 | 100 | 148 | 205 | 268 |
| 55 | 58 | 92 | 137 | 189 | 248 |
| 60 | 53 | 84 | 125 | 173 | 226 |
| 65 | 48 | 76 | 113 | 156 | 205 |
| 70 | 43 | 69 | 102 | 141 | 184 |
| 75 | 39 | 62 | 91 | 126 | 165 |
| 80 | 35 | 55 | 82 | 113 | 148 |
| 85 | 31 | 49 | 73 | 101 | 132 |
| 90 | 28 | 44 | 66 | 91 | 119 |
How many sets and reps of Squat should I do?
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 |
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |
Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.
Data behind the Squat strength standards
Strength Level analysed 7,039,938 qualifying results from 24,988,444 community lifts to produce our Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.
| Community lifts | 24,988,444 |
|---|---|
| Qualifying results | 7,039,938 |
| Male results | 6,014,970 |
| Female results | 1,024,968 |
| Data start | |
| Data cutoff |
Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.
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