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 20,495,083 lifts by Strength Level users

Male Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner64 kg
Novice93 kg
Intermediate130 kg
Advanced173 kg
Elite219 kg

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

BWBeg.Nov.Int.Adv.Elite
50335276104136
55406086116149
60476895127161
655376104137173
705983113147184
756691122157195
807298130166205
8578105138175215
9083112146184225
9589118153192234
10095125160201243
105100131168209252
110106137174216260
115111143181224269
120116149188231277
125121155194238284
130126160201245292
135131166207252299
140136171213259307

How many sets and reps of Squat should I do?

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

5x5 22%
3x5 19%
3x10 5%
3x8 5%
4x5 4%

Calculate Your Strength Level

kg
kg
years old

Create Standards

Recommended Program

For Squat we recommend following the Candito 6 Week Strength program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get 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.