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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 5,945,000 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 x1.52 104 x2.08 135 x2.71
55 40 x0.73 60 x1.09 86 x1.56 116 x2.1 148 x2.7
60 46 x0.77 68 x1.13 95 x1.58 126 x2.11 161 x2.68
65 53 x0.81 76 x1.16 104 x1.6 137 x2.11 172 x2.65
70 59 x0.84 83 x1.19 113 x1.61 147 x2.1 184 x2.62
75 65 x0.87 91 x1.21 121 x1.62 157 x2.09 194 x2.59
80 71 x0.89 98 x1.22 129 x1.62 166 x2.07 205 x2.56
85 77 x0.91 105 x1.23 137 x1.62 175 x2.06 215 x2.53
90 83 x0.92 111 x1.24 145 x1.61 184 x2.04 224 x2.49
95 89 x0.94 118 x1.24 153 x1.61 192 x2.02 234 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 243 x2.43
105 100 x0.95 131 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.96 137 x1.24 174 x1.58 216 x1.96 260 x2.36
115 110 x0.96 143 x1.24 181 x1.57 223 x1.94 268 x2.33
120 116 x0.96 148 x1.24 187 x1.56 231 x1.92 276 x2.3
125 121 x0.97 154 x1.23 194 x1.55 238 x1.9 284 x2.27
130 126 x0.97 160 x1.23 200 x1.54 245 x1.88 291 x2.24
135 130 x0.97 165 x1.22 206 x1.53 251 x1.86 299 x2.21
140 135 x0.97 171 x1.22 212 x1.51 258 x1.84 306 x2.19
All 64 93 130 172 219

These male standards were last updated yesterday and are based on 1,414,000 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 x0.43 31 x0.78 50 x1.26 74 x1.86 101 x2.54
45 20 x0.45 35 x0.78 56 x1.23 81 x1.79 109 x2.41
50 23 x0.46 39 x0.78 60 x1.21 86 x1.72 115 x2.3
55 26 x0.47 43 x0.78 65 x1.18 92 x1.67 121 x2.21
60 29 x0.48 46 x0.77 69 x1.15 97 x1.61 127 x2.12
65 31 x0.48 49 x0.76 73 x1.12 101 x1.56 133 x2.04
70 34 x0.48 53 x0.75 77 x1.1 106 x1.51 138 x1.97
75 36 x0.48 56 x0.74 81 x1.07 110 x1.47 143 x1.9
80 38 x0.48 59 x0.73 84 x1.05 114 x1.43 147 x1.84
85 41 x0.48 61 x0.72 87 x1.03 118 x1.39 152 x1.78
90 43 x0.48 64 x0.71 91 x1.01 122 x1.35 156 x1.73
95 45 x0.47 67 x0.7 94 x0.99 125 x1.32 160 x1.68
100 47 x0.47 69 x0.69 97 x0.97 129 x1.29 164 x1.64
105 49 x0.47 72 x0.68 100 x0.95 132 x1.26 168 x1.6
110 51 x0.47 74 x0.67 102 x0.93 135 x1.23 171 x1.56
115 53 x0.46 76 x0.66 105 x0.91 139 x1.2 175 x1.52
120 55 x0.46 79 x0.65 108 x0.9 142 x1.18 178 x1.48
All 29 48 72 102 135

These female standards were last updated yesterday and are based on 333,000 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 Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare squat versus one of the following exercises:

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

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