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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 6,361,000 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 x0.67 52 x1.04 76 x1.52 104 x2.08 136 x2.71
55 40 x0.73 60 x1.09 86 x1.56 116 x2.1 148 x2.7
60 46 x0.77 68 x1.13 95 x1.58 126 x2.11 161 x2.68
65 53 x0.81 76 x1.16 104 x1.6 137 x2.11 172 x2.65
70 59 x0.85 83 x1.19 113 x1.61 147 x2.1 184 x2.62
75 65 x0.87 91 x1.21 121 x1.62 157 x2.09 194 x2.59
80 71 x0.89 98 x1.22 130 x1.62 166 x2.07 205 x2.56
85 77 x0.91 105 x1.23 137 x1.62 175 x2.06 215 x2.53
90 83 x0.92 111 x1.24 145 x1.61 184 x2.04 224 x2.49
95 89 x0.94 118 x1.24 153 x1.61 192 x2.02 234 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 243 x2.43
105 100 x0.95 131 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.96 137 x1.24 174 x1.58 216 x1.96 260 x2.36
115 111 x0.96 143 x1.24 181 x1.57 223 x1.94 268 x2.33
120 116 x0.96 148 x1.24 187 x1.56 231 x1.92 276 x2.3
125 121 x0.97 154 x1.23 194 x1.55 238 x1.9 284 x2.27
130 126 x0.97 160 x1.23 200 x1.54 245 x1.88 291 x2.24
135 130 x0.97 165 x1.22 206 x1.53 251 x1.86 299 x2.21
140 135 x0.97 171 x1.22 212 x1.51 258 x1.84 306 x2.19
All 64 93 130 172 219

These male standards were last updated a month ago and are based on 1,446,000 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 17 x0.43 31 x0.78 50 x1.26 74 x1.86 101 x2.54
45 20 x0.45 35 x0.78 56 x1.24 81 x1.79 109 x2.41
50 23 x0.46 39 x0.78 60 x1.21 86 x1.73 115 x2.31
55 26 x0.47 43 x0.78 65 x1.18 92 x1.67 121 x2.21
60 29 x0.48 46 x0.77 69 x1.15 97 x1.61 127 x2.12
65 31 x0.48 50 x0.76 73 x1.13 101 x1.56 133 x2.04
70 34 x0.48 53 x0.75 77 x1.1 106 x1.51 138 x1.97
75 36 x0.48 56 x0.74 81 x1.08 110 x1.47 143 x1.9
80 39 x0.48 59 x0.73 84 x1.05 114 x1.43 147 x1.84
85 41 x0.48 61 x0.72 88 x1.03 118 x1.39 152 x1.79
90 43 x0.48 64 x0.71 91 x1.01 122 x1.35 156 x1.73
95 45 x0.48 67 x0.7 94 x0.99 126 x1.32 160 x1.68
100 47 x0.47 69 x0.69 97 x0.97 129 x1.29 164 x1.64
105 49 x0.47 72 x0.68 100 x0.95 132 x1.26 168 x1.6
110 51 x0.47 74 x0.67 103 x0.93 136 x1.23 171 x1.56
115 53 x0.46 76 x0.66 105 x0.91 139 x1.21 175 x1.52
120 55 x0.46 79 x0.66 108 x0.9 142 x1.18 178 x1.48
All 29 48 72 102 135

These female standards were last updated a month ago and are based on 339,000 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 Press 10,970,000 lifts Squat 6,361,000 lifts Deadlift 6,428,000 lifts Shoulder Press 1,591,000 lifts Barbell Curl 783,000 lifts Military Press 188,000 lifts Incline Bench Press 329,000 lifts Hex Bar Deadlift 224,000 lifts Sumo Deadlift 80,000 lifts Bent Over Row 500,000 lifts Front Squat 533,000 lifts Hip Thrust 124,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 36,000 lifts T-Bar Row 50,000 lifts Barbell Shrug 73,000 lifts Rack Pull 29,000 lifts Seated Shoulder Press 2,000 lifts Preacher Curl 26,000 lifts Box Squat 18,000 lifts Decline Bench Press 64,000 lifts Pendlay Row 43,000 lifts Stiff Legged Deadlift 13,000 lifts Lying Tricep Extension 35,000 lifts Upright Row 43,000 lifts Tricep Extension 44,000 lifts Floor Press 11,000 lifts Barbell Lunge 9,000 lifts Wrist Curl 9,000 lifts Reverse Barbell Curl 708 lifts Bulgarian Split Squat 9,000 lifts Reverse Wrist Curl 3,000 lifts Good Morning 25,000 lifts Landmine Squat 2,000 lifts Zercher Squat 8,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 580 lifts

Bodyweight

Pull Ups 909,000 lifts Push Ups 437,000 lifts Dips 365,000 lifts Chin Ups 201,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 48,000 lifts Single Leg Squat 15,000 lifts One Arm Push Ups 12,000 lifts Hanging Leg Raise 749 lifts One Arm Pull Ups 1,000 lifts Crunches 29,000 lifts Glute Ham Raise 264 lifts Diamond Pushups 1,000 lifts Burpees 10,000 lifts Toes To Bar 538 lifts Back Extension 650 lifts Russian Twist 689 lifts Lunge 7,000 lifts Lying Leg Raise 453 lifts Handstand Push Ups 10,000 lifts Neutral Grip Pull Ups 998 lifts Glute Bridge 523 lifts Inverted Row 520 lifts

Olympic

Power Clean 402,000 lifts Clean 118,000 lifts Clean and Jerk 149,000 lifts Push Press 103,000 lifts Snatch 152,000 lifts Clean and Press 105,000 lifts Hang Clean 2,000 lifts Overhead Squat 14,000 lifts Power Snatch 7,000 lifts Thruster 18,000 lifts Push Jerk 14,000 lifts

Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 243,000 lifts Seated Cable Row 39,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 51,000 lifts Cable Curl 1,000 lifts Face Pull 12,000 lifts Cable Fly 11,000 lifts Cable Lateral Raise 696 lifts Cable Crunch 578 lifts One Arm Cable Curl 467 lifts Cable Pull Through 294 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 Incline Bench Press Hex Bar Deadlift Sumo Deadlift Bent Over Row Front Squat Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press T-Bar Row Barbell Shrug Rack Pull Seated Shoulder Press Preacher Curl Box Squat Decline Bench Press Pendlay Row Stiff Legged Deadlift Lying Tricep Extension Upright Row Tricep Extension Floor Press Barbell Lunge Wrist Curl Reverse Barbell Curl Bulgarian Split Squat Reverse Wrist Curl Good Morning Landmine Squat Zercher Squat Split Squat Reverse Grip Bench Press

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