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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 7,345,000 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 x2.09 136 x2.71
55 40 x0.73 60 x1.09 86 x1.56 116 x2.1 149 x2.7
60 47 x0.78 68 x1.14 95 x1.59 127 x2.11 161 x2.68
65 53 x0.82 76 x1.17 104 x1.6 137 x2.11 173 x2.66
70 59 x0.85 83 x1.19 113 x1.61 147 x2.1 184 x2.63
75 66 x0.87 91 x1.21 122 x1.62 157 x2.09 195 x2.6
80 72 x0.9 98 x1.22 130 x1.62 166 x2.08 205 x2.56
85 78 x0.91 105 x1.23 138 x1.62 175 x2.06 215 x2.53
90 83 x0.93 112 x1.24 146 x1.62 184 x2.04 225 x2.5
95 89 x0.94 118 x1.24 153 x1.61 192 x2.03 234 x2.46
100 95 x0.95 125 x1.25 160 x1.6 201 x2.01 243 x2.43
105 100 x0.96 131 x1.25 168 x1.6 209 x1.99 252 x2.4
110 106 x0.96 137 x1.25 174 x1.59 216 x1.97 260 x2.37
115 111 x0.96 143 x1.24 181 x1.58 224 x1.95 269 x2.34
120 116 x0.97 149 x1.24 188 x1.57 231 x1.93 277 x2.31
125 121 x0.97 155 x1.24 194 x1.55 238 x1.91 284 x2.28
130 126 x0.97 160 x1.23 201 x1.54 245 x1.89 292 x2.25
135 131 x0.97 166 x1.23 207 x1.53 252 x1.87 299 x2.22
140 136 x0.97 171 x1.22 213 x1.52 259 x1.85 307 x2.19
All 64 93 130 173 219

These male standards were last updated a week ago and are based on 1,724,000 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 x0.79 51 x1.27 75 x1.86 101 x2.54
45 20 x0.45 36 x0.79 56 x1.24 81 x1.79 109 x2.42
50 23 x0.47 39 x0.79 61 x1.21 87 x1.73 115 x2.31
55 26 x0.48 43 x0.78 65 x1.19 92 x1.67 122 x2.21
60 29 x0.48 47 x0.78 70 x1.16 97 x1.62 128 x2.13
65 32 x0.49 50 x0.77 74 x1.13 102 x1.57 133 x2.05
70 34 x0.49 53 x0.76 78 x1.11 106 x1.52 138 x1.98
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 41 x0.49 62 x0.73 88 x1.04 119 x1.4 152 x1.79
90 44 x0.49 65 x0.72 91 x1.02 123 x1.36 157 x1.74
95 46 x0.48 68 x0.71 95 x1 126 x1.33 161 x1.69
100 48 x0.48 70 x0.7 98 x0.98 130 x1.3 165 x1.65
105 50 x0.48 73 x0.69 101 x0.96 133 x1.27 169 x1.61
110 52 x0.47 75 x0.68 103 x0.94 136 x1.24 172 x1.57
115 54 x0.47 77 x0.67 106 x0.92 140 x1.21 176 x1.53
120 56 x0.47 80 x0.66 109 x0.91 143 x1.19 179 x1.49
All 30 48 73 103 136

These female standards were last updated a week ago and are based on 391,000 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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 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 Front Squat Bent Over Row Sumo Deadlift Hex Bar Deadlift Romanian Deadlift EZ Bar Curl Close Grip Bench Press Hip Thrust Floor Press Seated Shoulder Press Stiff Legged Deadlift Barbell Shrug Wrist Curl Pendlay Row Box Squat Rack Pull Lying Tricep Extension Decline Bench Press Tricep Extension T-Bar Row Bulgarian Split Squat Zercher Squat Barbell Lunge Good Morning Upright Row Preacher Curl Reverse Barbell Curl Reverse Grip Bench Press Split Squat Landmine Squat Reverse Wrist Curl

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