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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 5,590,000 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 x2.08 135 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 x0.84 83 x1.19 113 x1.61 147 x2.1 184 x2.62
75 65 x0.87 90 x1.21 121 x1.62 157 x2.09 194 x2.59
80 71 x0.89 98 x1.22 129 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 x1.61 183 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
115 110 x0.96 143 x1.24 181 x1.57 223 x1.94 268 x2.33
120 116 x0.96 148 x1.24 187 x1.56 230 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 x1.54 244 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 x2.18
All 64 93 130 172 219

These male standards were last updated yesterday and are based on 1,330,000 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 x1.23 80 x1.79 109 x2.41
50 23 x0.46 39 x0.78 60 x1.21 86 x1.72 115 x2.3
55 26 x0.47 43 x0.77 65 x1.18 92 x1.66 121 x2.21
60 28 x0.47 46 x0.77 69 x1.15 97 x1.61 127 x2.12
65 31 x0.48 49 x0.76 73 x1.12 101 x1.56 133 x2.04
70 34 x0.48 52 x0.75 77 x1.1 106 x1.51 138 x1.97
75 36 x0.48 55 x0.74 80 x1.07 110 x1.47 142 x1.9
80 38 x0.48 58 x0.73 84 x1.05 114 x1.43 147 x1.84
85 41 x0.48 61 x0.72 87 x1.03 118 x1.39 152 x1.78
90 43 x0.48 64 x0.71 90 x1 122 x1.35 156 x1.73
95 45 x0.47 66 x0.7 94 x0.98 125 x1.32 160 x1.68
100 47 x0.47 69 x0.69 96 x0.96 129 x1.29 164 x1.64
105 49 x0.47 71 x0.68 99 x0.95 132 x1.26 167 x1.59
110 51 x0.46 74 x0.67 102 x0.93 135 x1.23 171 x1.55
115 53 x0.46 76 x0.66 105 x0.91 138 x1.2 174 x1.52
120 55 x0.46 78 x0.65 107 x0.9 141 x1.18 178 x1.48
All 29 48 72 102 135

These female standards were last updated yesterday and are based on 317,000 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 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 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 Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press T-Bar Row Barbell Shrug Tricep Extension Rack Pull Pendlay Row Lying Tricep Extension Preacher Curl Decline Bench Press Stiff Legged Deadlift Wrist Curl Box Squat Upright Row Barbell Lunge Floor Press Zercher Squat Bulgarian Split Squat Reverse Wrist Curl Split Squat Good Morning Landmine Squat

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