Squat Standards

Measured in kg

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Squat standards are based on 13,345,000 lifts by Strength Level users

How To Squat

♂ Male
♀ Female

Male Squat Standards (kg)

Strength Level	Weight
Beginner	63 kg
Novice	92 kg
Intermediate	129 kg
Advanced	172 kg
Elite	218 kg

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.50x
Advanced	2.25x
Elite	2.75x

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

What is the average Squat? The average Squat weight for a male lifter is 129 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 63 kg (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
50	33	51	75	103	134
55	39	59	84	114	147
60	46	67	94	125	159
65	52	75	103	136	171
70	58	82	112	146	183
75	65	90	120	156	194
80	71	97	129	165	204
85	77	104	137	174	214
90	83	111	145	183	224
95	88	117	152	192	233
100	94	124	160	200	242
105	99	130	167	208	251
110	105	136	174	216	260
115	110	142	181	223	268
120	115	148	187	231	276
125	120	154	194	238	284
130	125	160	200	245	292
135	130	165	206	252	299
140	135	171	212	258	307

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	79	110	146	186
20	61	90	126	167	213
25	63	92	129	172	218
30	63	92	129	172	218
35	63	92	129	172	218
40	63	92	129	172	218
45	60	88	122	163	207
50	56	82	115	153	194
55	52	76	106	141	180
60	47	69	97	129	164
65	43	63	88	117	148
70	38	56	79	105	133
75	34	50	70	94	119
80	31	45	63	84	106
85	28	40	56	75	95
90	25	36	51	68	86

Calculate Your Strength Level

Female Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	30 kg
Novice	49 kg
Intermediate	73 kg
Advanced	103 kg
Elite	136 kg

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	32	51	75	101
45	21	36	56	81	109
50	24	40	61	87	115
55	27	43	65	92	122
60	29	47	70	97	127
65	32	50	74	102	133
70	34	53	78	106	138
75	37	56	81	111	143
80	39	59	85	115	148
85	42	62	88	119	152
90	44	65	92	123	156
95	46	68	95	126	161
100	48	70	98	130	164
105	50	73	101	133	168
110	52	75	103	136	172
115	54	77	106	139	175
120	56	80	109	143	179

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	41	62	88	116
20	29	47	71	100	132
25	30	49	73	103	136
30	30	49	73	103	136
35	30	49	73	103	136
40	30	49	73	103	136
45	28	46	69	98	129
50	27	43	65	92	121
55	25	40	60	85	112
60	22	37	55	77	102
65	20	33	50	70	92
70	18	30	45	63	83
75	16	26	40	56	74
80	15	24	36	50	66
85	13	21	32	45	59
90	12	19	29	40	53

Calculate Your Strength Level

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

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
50	33	51	75	103	134
55	39	59	84	114	147
60	46	67	94	125	159
65	52	75	103	136	171
70	58	82	112	146	183
75	65	90	120	156	194
80	71	97	129	165	204
85	77	104	137	174	214
90	83	111	145	183	224
95	88	117	152	192	233
100	94	124	160	200	242
105	99	130	167	208	251
110	105	136	174	216	260
115	110	142	181	223	268
120	115	148	187	231	276
125	120	154	194	238	284
130	125	160	200	245	292
135	130	165	206	252	299
140	135	171	212	258	307

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	79	110	146	186
20	61	90	126	167	213
25	63	92	129	172	218
30	63	92	129	172	218
35	63	92	129	172	218
40	63	92	129	172	218
45	60	88	122	163	207
50	56	82	115	153	194
55	52	76	106	141	180
60	47	69	97	129	164
65	43	63	88	117	148
70	38	56	79	105	133
75	34	50	70	94	119
80	31	45	63	84	106
85	28	40	56	75	95
90	25	36	51	68	86

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	32	51	75	101
45	21	36	56	81	109
50	24	40	61	87	115
55	27	43	65	92	122
60	29	47	70	97	127
65	32	50	74	102	133
70	34	53	78	106	138
75	37	56	81	111	143
80	39	59	85	115	148
85	42	62	88	119	152
90	44	65	92	123	156
95	46	68	95	126	161
100	48	70	98	130	164
105	50	73	101	133	168
110	52	75	103	136	172
115	54	77	106	139	175
120	56	80	109	143	179

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	41	62	88	116
20	29	47	71	100	132
25	30	49	73	103	136
30	30	49	73	103	136
35	30	49	73	103	136
40	30	49	73	103	136
45	28	46	69	98	129
50	27	43	65	92	121
55	25	40	60	85	112
60	22	37	55	77	102
65	20	33	50	70	92
70	18	30	45	63	83
75	16	26	40	56	74
80	15	24	36	50	66
85	13	21	32	45	59
90	12	19	29	40	53

BW	Beg.	Nov.	Int.	Adv.	Elite
50	33	51	75	103	134
55	39	59	84	114	147
60	46	67	94	125	159
65	52	75	103	136	171
70	58	82	112	146	183
75	65	90	120	156	194
80	71	97	129	165	204
85	77	104	137	174	214
90	83	111	145	183	224
95	88	117	152	192	233
100	94	124	160	200	242
105	99	130	167	208	251
110	105	136	174	216	260
115	110	142	181	223	268
120	115	148	187	231	276
125	120	154	194	238	284
130	125	160	200	245	292
135	130	165	206	252	299
140	135	171	212	258	307

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	79	110	146	186
20	61	90	126	167	213
25	63	92	129	172	218
30	63	92	129	172	218
35	63	92	129	172	218
40	63	92	129	172	218
45	60	88	122	163	207
50	56	82	115	153	194
55	52	76	106	141	180
60	47	69	97	129	164
65	43	63	88	117	148
70	38	56	79	105	133
75	34	50	70	94	119
80	31	45	63	84	106
85	28	40	56	75	95
90	25	36	51	68	86

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	32	51	75	101
45	21	36	56	81	109
50	24	40	61	87	115
55	27	43	65	92	122
60	29	47	70	97	127
65	32	50	74	102	133
70	34	53	78	106	138
75	37	56	81	111	143
80	39	59	85	115	148
85	42	62	88	119	152
90	44	65	92	123	156
95	46	68	95	126	161
100	48	70	98	130	164
105	50	73	101	133	168
110	52	75	103	136	172
115	54	77	106	139	175
120	56	80	109	143	179

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	41	62	88	116
20	29	47	71	100	132
25	30	49	73	103	136
30	30	49	73	103	136
35	30	49	73	103	136
40	30	49	73	103	136
45	28	46	69	98	129
50	27	43	65	92	121
55	25	40	60	85	112
60	22	37	55	77	102
65	20	33	50	70	92
70	18	30	45	63	83
75	16	26	40	56	74
80	15	24	36	50	66
85	13	21	32	45	59
90	12	19	29	40	53

BW	Beg.	Nov.	Int.	Adv.	Elite
50	33	51	75	103	134
55	39	59	84	114	147
60	46	67	94	125	159
65	52	75	103	136	171
70	58	82	112	146	183
75	65	90	120	156	194
80	71	97	129	165	204
85	77	104	137	174	214
90	83	111	145	183	224
95	88	117	152	192	233
100	94	124	160	200	242
105	99	130	167	208	251
110	105	136	174	216	260
115	110	142	181	223	268
120	115	148	187	231	276
125	120	154	194	238	284
130	125	160	200	245	292
135	130	165	206	252	299
140	135	171	212	258	307

Age	Beg.	Nov.	Int.	Adv.	Elite
15	54	79	110	146	186
20	61	90	126	167	213
25	63	92	129	172	218
30	63	92	129	172	218
35	63	92	129	172	218
40	63	92	129	172	218
45	60	88	122	163	207
50	56	82	115	153	194
55	52	76	106	141	180
60	47	69	97	129	164
65	43	63	88	117	148
70	38	56	79	105	133
75	34	50	70	94	119
80	31	45	63	84	106
85	28	40	56	75	95
90	25	36	51	68	86

BW	Beg.	Nov.	Int.	Adv.	Elite
40	18	32	51	75	101
45	21	36	56	81	109
50	24	40	61	87	115
55	27	43	65	92	122
60	29	47	70	97	127
65	32	50	74	102	133
70	34	53	78	106	138
75	37	56	81	111	143
80	39	59	85	115	148
85	42	62	88	119	152
90	44	65	92	123	156
95	46	68	95	126	161
100	48	70	98	130	164
105	50	73	101	133	168
110	52	75	103	136	172
115	54	77	106	139	175
120	56	80	109	143	179

Age	Beg.	Nov.	Int.	Adv.	Elite
15	25	41	62	88	116
20	29	47	71	100	132
25	30	49	73	103	136
30	30	49	73	103	136
35	30	49	73	103	136
40	30	49	73	103	136
45	28	46	69	98	129
50	27	43	65	92	121
55	25	40	60	85	112
60	22	37	55	77	102
65	20	33	50	70	92
70	18	30	45	63	83
75	16	26	40	56	74
80	15	24	36	50	66
85	13	21	32	45	59
90	12	19	29	40	53