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Squat Standards (kg)

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

Our squat standards are based on 7,645,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 33 x0.65 51 x1.02 75 x1.49 103 x2.06 134 x2.68
55 39 x0.71 59 x1.07 84 x1.54 114 x2.08 147 x2.67
60 46 x0.76 67 x1.12 94 x1.56 125 x2.09 159 x2.66
65 52 x0.8 75 x1.15 103 x1.59 136 x2.09 171 x2.64
70 58 x0.83 82 x1.18 112 x1.6 146 x2.09 183 x2.61
75 65 x0.86 90 x1.2 120 x1.61 156 x2.08 194 x2.58
80 71 x0.88 97 x1.21 129 x1.61 165 x2.06 204 x2.55
85 77 x0.9 104 x1.22 137 x1.61 174 x2.05 214 x2.52
90 83 x0.92 111 x1.23 145 x1.61 183 x2.03 224 x2.49
95 88 x0.93 117 x1.24 152 x1.6 192 x2.02 233 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 242 x2.42
105 99 x0.95 130 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.95 136 x1.24 174 x1.58 216 x1.96 260 x2.36
115 110 x0.96 142 x1.24 181 x1.57 223 x1.94 268 x2.33
120 115 x0.96 148 x1.24 187 x1.56 231 x1.92 276 x2.3
125 120 x0.96 154 x1.23 194 x1.55 238 x1.9 284 x2.27
130 125 x0.97 160 x1.23 200 x1.54 245 x1.88 292 x2.24
135 130 x0.97 165 x1.22 206 x1.53 252 x1.86 299 x2.22
140 135 x0.97 171 x1.22 212 x1.52 258 x1.85 307 x2.19
All 63 92 129 172 218

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

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Squat Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 18 x0.44 32 x0.79 51 x1.27 75 x1.86 101 x2.53
45 21 x0.46 36 x0.79 56 x1.24 81 x1.8 109 x2.41
50 24 x0.47 40 x0.79 61 x1.22 87 x1.73 115 x2.31
55 27 x0.48 43 x0.79 65 x1.19 92 x1.67 122 x2.21
60 29 x0.49 47 x0.78 70 x1.16 97 x1.62 127 x2.12
65 32 x0.49 50 x0.77 74 x1.14 102 x1.57 133 x2.05
70 34 x0.49 53 x0.76 78 x1.11 106 x1.52 138 x1.97
75 37 x0.49 56 x0.75 81 x1.08 111 x1.48 143 x1.91
80 39 x0.49 59 x0.74 85 x1.06 115 x1.44 148 x1.85
85 42 x0.49 62 x0.73 88 x1.04 119 x1.4 152 x1.79
90 44 x0.49 65 x0.72 92 x1.02 123 x1.36 156 x1.74
95 46 x0.49 68 x0.71 95 x1 126 x1.33 161 x1.69
100 48 x0.48 70 x0.7 98 x0.98 130 x1.3 164 x1.64
105 50 x0.48 73 x0.69 101 x0.96 133 x1.27 168 x1.6
110 52 x0.48 75 x0.68 103 x0.94 136 x1.24 172 x1.56
115 54 x0.47 77 x0.67 106 x0.92 139 x1.21 175 x1.53
120 56 x0.47 80 x0.66 109 x0.91 143 x1.19 179 x1.49
All 30 49 73 103 136

These female standards were last updated a week ago and are based on 363,000 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

Bench Press Deadlift Shoulder Press Barbell Curl Military Press Bent Over Row Incline Bench Press Front Squat Hex Bar Deadlift Sumo Deadlift Hip Thrust EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press

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