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 2,388,000 lifts by Strength Level users.

Go to 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
60 47 x0.78 68 x1.13 95 x1.58 126 x2.1 160 x2.67
65 53 x0.81 76 x1.16 104 x1.6 136 x2.1 172 x2.64
70 59 x0.84 83 x1.18 112 x1.6 146 x2.09 182 x2.61
75 65 x0.87 90 x1.2 121 x1.61 156 x2.07 193 x2.57
80 71 x0.89 97 x1.21 129 x1.61 165 x2.06 203 x2.54
85 77 x0.9 104 x1.22 136 x1.6 173 x2.04 213 x2.5
90 83 x0.92 110 x1.23 144 x1.6 182 x2.02 222 x2.47
95 88 x0.93 117 x1.23 151 x1.59 190 x2 231 x2.44
100 94 x0.94 123 x1.23 158 x1.58 198 x1.98 240 x2.4
105 99 x0.94 129 x1.23 165 x1.57 206 x1.96 249 x2.37
110 104 x0.95 135 x1.23 172 x1.56 213 x1.94 257 x2.34
115 109 x0.95 141 x1.23 179 x1.55 221 x1.92 265 x2.3
120 114 x0.95 147 x1.22 185 x1.54 228 x1.9 273 x2.27
125 119 x0.95 152 x1.22 191 x1.53 235 x1.88 280 x2.24
130 124 x0.95 158 x1.21 197 x1.52 241 x1.86 288 x2.21
135 129 x0.95 163 x1.21 203 x1.51 248 x1.84 295 x2.18
140 133 x0.95 168 x1.2 209 x1.49 254 x1.82 302 x2.16
All 64 93 129 171 217

These male standards were last updated yesterday and are based on 624,000 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 x1.22 80 x1.78 108 x2.4
50 23 x0.45 38 x0.77 60 x1.19 85 x1.71 114 x2.29
55 25 x0.46 42 x0.76 64 x1.16 91 x1.65 120 x2.19
60 28 x0.46 45 x0.75 68 x1.13 95 x1.59 126 x2.1
65 30 x0.46 48 x0.74 72 x1.1 100 x1.54 131 x2.01
70 33 x0.46 51 x0.73 75 x1.08 104 x1.49 136 x1.94
75 35 x0.46 54 x0.72 79 x1.05 108 x1.44 140 x1.87
80 37 x0.46 57 x0.71 82 x1.03 112 x1.4 145 x1.81
85 39 x0.46 59 x0.7 85 x1 116 x1.36 149 x1.75
90 41 x0.46 62 x0.69 88 x0.98 119 x1.32 153 x1.7
95 43 x0.46 64 x0.68 91 x0.96 123 x1.29 157 x1.65
100 45 x0.45 67 x0.67 94 x0.94 126 x1.26 161 x1.61
105 47 x0.45 69 x0.66 97 x0.92 129 x1.23 164 x1.56
110 49 x0.44 71 x0.65 99 x0.9 132 x1.2 168 x1.52
115 51 x0.44 74 x0.64 102 x0.89 135 x1.17 171 x1.49
120 52 x0.44 76 x0.63 104 x0.87 138 x1.15 174 x1.45
All 28 47 71 100 133

These female standards were last updated yesterday and are based on 164,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + More Exercises

Exercise Comparisons

Compare squat versus one of the following exercises:

Bench Deadlift Shoulder Press Barbell Curl Bent Over Row Front Squat Incline Bench Press Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension