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 13,345,000 lifts by Strength Level users

Male Squat Standards (kg)

Entire Community

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

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

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kg
kg
years old

Female Squat Standards (kg)

Entire Community

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

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

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kg
kg
years old

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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.