Squat

Squat Standards

Measured in lb

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 20,694,792 lifts by Strength Level users

Male Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner141 lb
Novice206 lb
Intermediate287 lb
Advanced381 lb
Elite483 lb

How much should I be able to Squat? (lb)

What is the average Squat? The average Squat weight for a male lifter is 287 lb (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 141 lb (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
11074114167229298
12087131187252324
130100147206274349
140113162224295373
150125177242316396
160138192259336418
170150207276355439
180162221292373460
190174235308391479
200186248323408499
210197261338425517
220209274353442535
230220287367457553
240230299381473570
250241311395488586
260251323408503603
270262335421517618
280272346434531634
290282357446545649
300291368459559664
310301379470572678

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

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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

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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.