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 14,518,000 lifts by Strength Level users

Male Squat Standards (kg)

Entire Community

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

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

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

How many sets and reps of Squat should I do?

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

5x5 23%
3x5 19%
3x10 5%
3x8 5%
4x5 4%

Calculate Your Strength Level

kg
kg
years old

Female Squat Standards (kg)

Entire Community

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

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

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

How many sets and reps of Squat should I do?

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

5x5 17%
3x5 12%
3x10 7%
3x8 4%
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.

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.

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.