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 4,397,000 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 x1.51 104 x2.08 135 x2.71
55 40 x0.72 60 x1.09 85 x1.55 115 x2.1 148 x2.7
60 46 x0.77 68 x1.13 95 x1.58 126 x2.1 161 x2.68
65 53 x0.81 75 x1.16 104 x1.6 137 x2.1 172 x2.65
70 59 x0.84 83 x1.18 113 x1.61 147 x2.1 183 x2.62
75 65 x0.87 90 x1.2 121 x1.61 156 x2.08 194 x2.59
80 71 x0.89 97 x1.22 129 x1.61 166 x2.07 205 x2.56
85 77 x0.91 104 x1.23 137 x1.61 175 x2.05 214 x2.52
90 83 x0.92 111 x1.23 145 x1.61 183 x2.04 224 x2.49
95 88 x0.93 117 x1.24 152 x1.6 192 x2.02 233 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 242 x2.42
105 99 x0.95 130 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.95 136 x1.24 173 x1.58 215 x1.96 259 x2.36
115 110 x0.96 142 x1.24 180 x1.57 223 x1.94 268 x2.33
120 115 x0.96 148 x1.23 187 x1.56 230 x1.92 276 x2.3
125 120 x0.96 154 x1.23 193 x1.54 237 x1.9 283 x2.27
130 125 x0.96 159 x1.22 199 x1.53 244 x1.88 291 x2.24
135 130 x0.96 165 x1.22 205 x1.52 251 x1.86 298 x2.21
140 135 x0.96 170 x1.21 211 x1.51 257 x1.84 305 x2.18
All 64 93 129 172 218

These male standards were last updated 2 days ago and are based on 1,047,000 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 x0.42 31 x0.77 50 x1.25 74 x1.85 101 x2.53
45 20 x0.44 35 x0.77 55 x1.23 80 x1.78 108 x2.41
50 23 x0.45 39 x0.77 60 x1.2 86 x1.72 115 x2.3
55 25 x0.46 42 x0.77 64 x1.17 91 x1.66 121 x2.2
60 28 x0.47 46 x0.76 69 x1.14 96 x1.6 127 x2.11
65 31 x0.47 49 x0.75 73 x1.12 101 x1.55 132 x2.03
70 33 x0.47 52 x0.74 76 x1.09 105 x1.5 137 x1.96
75 35 x0.47 55 x0.73 80 x1.07 110 x1.46 142 x1.9
80 38 x0.47 58 x0.72 83 x1.04 114 x1.42 147 x1.83
85 40 x0.47 61 x0.71 87 x1.02 117 x1.38 151 x1.78
90 42 x0.47 63 x0.7 90 x1 121 x1.35 155 x1.73
95 44 x0.47 66 x0.69 93 x0.98 125 x1.31 159 x1.68
100 46 x0.46 68 x0.68 96 x0.96 128 x1.28 163 x1.63
105 48 x0.46 71 x0.67 99 x0.94 131 x1.25 167 x1.59
110 50 x0.46 73 x0.66 101 x0.92 134 x1.22 170 x1.55
115 52 x0.45 75 x0.65 104 x0.9 138 x1.2 174 x1.51
120 54 x0.45 77 x0.65 107 x0.89 140 x1.17 177 x1.48
All 29 47 72 102 135

These female standards were last updated 2 days ago and are based on 260,000 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

Bench Deadlift Shoulder Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Preacher Curl Pendlay Row Rack Pull T-Bar Row Decline Bench Press Lying Tricep Extension Tricep Extension Box Squat Upright Row Bulgarian Split Squat Good Morning

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