Squat

Squat Standards

Measured in kg

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

Our community Squat standards are based on 19,537,728 lifts by Strength Level users

Male Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner64 kg
Novice93 kg
Intermediate130 kg
Advanced173 kg
Elite219 kg
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.25x
Intermediate1.50x
Advanced2.25x
Elite2.75x

How much should I be able to Squat? (kg)

What is the average Squat? The average Squat weight for a male lifter is 130 kg (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 64 kg (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

BWBeg.Nov.Int.Adv.Elite
50335276104136
55406086116149
60476895127161
655376104137173
705983113147184
756691122157195
807298130166205
8578105138175215
9083112146184225
9589118153192234
10095125160201243
105100131168209252
110106137174216260
115111143181224269
120116149188231277
125121155194238284
130126160201245292
135131166207252299
140136171213259307
AgeBeg.Nov.Int.Adv.Elite
155580111147187
206291127168214
256493130173219
306493130173219
356493130173219
406493130173219
456189123164208
505783116154195
555377107142180
60487098130165
65446388117149
70395779105134
7535517194119
8031466384107
852841577596
902537516886

How many sets and reps of Squat should I do?

These are the most popular Squat workouts done by male lifters:

5x5 22%
3x5 19%
3x10 5%
3x8 5%
4x5 4%

Calculate Your Strength Level

kg
kg
years old

Female Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner30 kg
Novice48 kg
Intermediate73 kg
Advanced103 kg
Elite136 kg
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.25x
Advanced1.50x
Elite2.00x

How much should I be able to Squat? (kg)

What is the average Squat? The average Squat weight for a female lifter is 73 kg (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 30 kg (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

BWBeg.Nov.Int.Adv.Elite
4017315175101
4520365681109
5023396187115
5526436592122
6029477097128
65325074102133
70345378106138
75375681111143
80395985115148
85416288119152
90446591123157
95466895126161
100487098130165
1055073101133169
1105275103136172
1155477106140176
1205680109143179
AgeBeg.Nov.Int.Adv.Elite
1525416288116
20294771100132
25304873103136
30304873103136
35304873103136
40304873103136
4528466997129
5026436592121
5524406085112
6022365577102
652033507092
701829446383
751626405674
801424365066
851321324559
901219294054

How many sets and reps of Squat should I do?

These are the most popular Squat workouts done by female lifters:

5x5 16%
3x5 12%
3x10 7%
3x8 5%
4x10 4%

Calculate Your Strength Level

kg
kg
years old

Recommended Program

For Squat we recommend following the Candito 6 Week Strength program on Boostcamp.

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Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.