These are the most popular Squat workouts done by male lifters:
Strength Level | Weight |
---|---|
Beginner | 64 kg |
Novice | 93 kg |
Intermediate | 130 kg |
Advanced | 173 kg |
Elite | 219 kg |
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.25x |
Intermediate | 1.50x |
Advanced | 2.25x |
Elite | 2.75x |
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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 33 | 52 | 76 | 104 | 136 |
55 | 40 | 60 | 86 | 116 | 149 |
60 | 47 | 68 | 95 | 127 | 161 |
65 | 53 | 76 | 104 | 137 | 173 |
70 | 59 | 83 | 113 | 147 | 184 |
75 | 66 | 91 | 122 | 157 | 195 |
80 | 72 | 98 | 130 | 166 | 205 |
85 | 78 | 105 | 138 | 175 | 215 |
90 | 83 | 112 | 146 | 184 | 225 |
95 | 89 | 118 | 153 | 192 | 234 |
100 | 95 | 125 | 160 | 201 | 243 |
105 | 100 | 131 | 168 | 209 | 252 |
110 | 106 | 137 | 174 | 216 | 260 |
115 | 111 | 143 | 181 | 224 | 269 |
120 | 116 | 149 | 188 | 231 | 277 |
125 | 121 | 155 | 194 | 238 | 284 |
130 | 126 | 160 | 201 | 245 | 292 |
135 | 131 | 166 | 207 | 252 | 299 |
140 | 136 | 171 | 213 | 259 | 307 |
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 55 | 80 | 111 | 147 | 187 |
20 | 62 | 91 | 127 | 168 | 214 |
25 | 64 | 93 | 130 | 173 | 219 |
30 | 64 | 93 | 130 | 173 | 219 |
35 | 64 | 93 | 130 | 173 | 219 |
40 | 64 | 93 | 130 | 173 | 219 |
45 | 61 | 89 | 123 | 164 | 208 |
50 | 57 | 83 | 116 | 154 | 195 |
55 | 53 | 77 | 107 | 142 | 180 |
60 | 48 | 70 | 98 | 130 | 165 |
65 | 44 | 63 | 88 | 117 | 149 |
70 | 39 | 57 | 79 | 105 | 134 |
75 | 35 | 51 | 71 | 94 | 119 |
80 | 31 | 46 | 63 | 84 | 107 |
85 | 28 | 41 | 57 | 75 | 96 |
90 | 25 | 37 | 51 | 68 | 86 |
These are the most popular Squat workouts done by male lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 22% | 26200 |
2 | 3 | 5 | 19% | 22085 |
3 | 3 | 10 | 5% | 6353 |
4 | 3 | 8 | 5% | 5738 |
5 | 4 | 5 | 4% | 5141 |
6 | 3 | 6 | 3% | 3754 |
7 | 4 | 8 | 3% | 3514 |
8 | 4 | 10 | 3% | 3128 |
9 | 2 | 5 | 3% | 3060 |
10 | 6 | 5 | 2% | 2825 |
Strength Level | Weight |
---|---|
Beginner | 30 kg |
Novice | 48 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 |
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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 17 | 31 | 51 | 75 | 101 |
45 | 20 | 36 | 56 | 81 | 109 |
50 | 23 | 39 | 61 | 87 | 115 |
55 | 26 | 43 | 65 | 92 | 122 |
60 | 29 | 47 | 70 | 97 | 128 |
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 | 41 | 62 | 88 | 119 | 152 |
90 | 44 | 65 | 91 | 123 | 157 |
95 | 46 | 68 | 95 | 126 | 161 |
100 | 48 | 70 | 98 | 130 | 165 |
105 | 50 | 73 | 101 | 133 | 169 |
110 | 52 | 75 | 103 | 136 | 172 |
115 | 54 | 77 | 106 | 140 | 176 |
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 | 48 | 73 | 103 | 136 |
30 | 30 | 48 | 73 | 103 | 136 |
35 | 30 | 48 | 73 | 103 | 136 |
40 | 30 | 48 | 73 | 103 | 136 |
45 | 28 | 46 | 69 | 97 | 129 |
50 | 26 | 43 | 65 | 92 | 121 |
55 | 24 | 40 | 60 | 85 | 112 |
60 | 22 | 36 | 55 | 77 | 102 |
65 | 20 | 33 | 50 | 70 | 92 |
70 | 18 | 29 | 44 | 63 | 83 |
75 | 16 | 26 | 40 | 56 | 74 |
80 | 14 | 24 | 36 | 50 | 66 |
85 | 13 | 21 | 32 | 45 | 59 |
90 | 12 | 19 | 29 | 40 | 54 |
These are the most popular Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 16% | 3905 |
2 | 3 | 5 | 12% | 3003 |
3 | 3 | 10 | 7% | 1701 |
4 | 3 | 8 | 5% | 1175 |
5 | 4 | 10 | 4% | 1019 |
6 | 4 | 5 | 4% | 961 |
7 | 4 | 8 | 4% | 941 |
8 | 3 | 6 | 3% | 678 |
9 | 3 | 12 | 2% | 600 |
10 | 6 | 5 | 2% | 577 |
For Squat we recommend following the Candito 6 Week Strength program on Boostcamp.
Boostcamp is a free fitness app with the world's greatest workout programs to help you build strength and muscle.
Download Boostcamp for free on iOS and Android.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |