| Strength Level | Weight |
|---|---|
| Beginner | 145 lb |
| Novice | 209 lb |
| Intermediate | 289 lb |
| Advanced | 382 lb |
| Elite | 482 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.25x |
| Elite | 2.75x |
What is the average Squat? The average Squat weight for a male lifter is 289 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 145 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 79 | 120 | 172 | 234 | 301 |
| 120 | 92 | 136 | 192 | 257 | 327 |
| 130 | 106 | 153 | 211 | 279 | 352 |
| 140 | 119 | 168 | 229 | 300 | 376 |
| 150 | 132 | 184 | 247 | 320 | 399 |
| 160 | 145 | 199 | 265 | 340 | 421 |
| 170 | 157 | 213 | 282 | 359 | 442 |
| 180 | 169 | 228 | 298 | 377 | 462 |
| 190 | 182 | 242 | 314 | 395 | 482 |
| 200 | 193 | 255 | 329 | 413 | 501 |
| 210 | 205 | 269 | 344 | 430 | 520 |
| 220 | 216 | 281 | 359 | 446 | 538 |
| 230 | 227 | 294 | 373 | 462 | 555 |
| 240 | 238 | 307 | 387 | 477 | 572 |
| 250 | 249 | 319 | 401 | 493 | 589 |
| 260 | 260 | 331 | 414 | 507 | 605 |
| 270 | 270 | 342 | 427 | 522 | 621 |
| 280 | 280 | 354 | 440 | 536 | 636 |
| 290 | 290 | 365 | 452 | 550 | 651 |
| 300 | 300 | 376 | 465 | 563 | 666 |
| 310 | 309 | 387 | 477 | 576 | 680 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 124 | 179 | 246 | 325 | 411 |
| 20 | 142 | 204 | 282 | 372 | 469 |
| 25 | 145 | 209 | 289 | 382 | 482 |
| 30 | 145 | 209 | 289 | 382 | 482 |
| 35 | 145 | 209 | 289 | 382 | 482 |
| 40 | 145 | 209 | 289 | 382 | 482 |
| 45 | 138 | 198 | 274 | 361 | 456 |
| 50 | 129 | 185 | 256 | 338 | 427 |
| 55 | 119 | 171 | 236 | 312 | 394 |
| 60 | 108 | 156 | 216 | 285 | 360 |
| 65 | 98 | 141 | 195 | 258 | 325 |
| 70 | 88 | 127 | 176 | 232 | 293 |
| 75 | 79 | 114 | 158 | 208 | 263 |
| 80 | 71 | 102 | 141 | 186 | 235 |
| 85 | 64 | 92 | 126 | 167 | 211 |
| 90 | 57 | 82 | 113 | 150 | 189 |
These are the most popular Squat workouts done by male lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 22% | 26200 |
| 2 | 3 | 5 | 19% | 22085 |
| 3 | 3 | 10 | 5% | 6353 |
| 4 | 3 | 8 | 5% | 5738 |
| 5 | 4 | 5 | 4% | 5141 |
| 6 | 3 | 6 | 3% | 3754 |
| 7 | 4 | 8 | 3% | 3514 |
| 8 | 4 | 10 | 3% | 3128 |
| 9 | 2 | 5 | 3% | 3060 |
| 10 | 6 | 5 | 2% | 2825 |
| Strength Level | Weight |
|---|---|
| Beginner | 71 lb |
| Novice | 113 lb |
| Intermediate | 167 lb |
| Advanced | 232 lb |
| Elite | 303 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 0.75x |
| Intermediate | 1.25x |
| Advanced | 1.75x |
| Elite | 2.25x |
What is the average Squat? The average Squat weight for a female lifter is 167 lb (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 71 lb (1RM) which is still impressive compared to the general population.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 44 | 76 | 118 | 170 | 228 |
| 100 | 50 | 84 | 129 | 183 | 243 |
| 110 | 57 | 92 | 139 | 194 | 256 |
| 120 | 63 | 100 | 148 | 206 | 269 |
| 130 | 69 | 107 | 157 | 216 | 281 |
| 140 | 74 | 114 | 165 | 226 | 292 |
| 150 | 80 | 121 | 174 | 235 | 303 |
| 160 | 85 | 128 | 181 | 244 | 313 |
| 170 | 90 | 134 | 189 | 253 | 323 |
| 180 | 95 | 140 | 196 | 261 | 332 |
| 190 | 100 | 146 | 203 | 269 | 341 |
| 200 | 105 | 151 | 209 | 277 | 350 |
| 210 | 109 | 157 | 216 | 284 | 358 |
| 220 | 114 | 162 | 222 | 291 | 366 |
| 230 | 118 | 167 | 228 | 298 | 374 |
| 240 | 122 | 172 | 234 | 305 | 381 |
| 250 | 126 | 177 | 239 | 311 | 389 |
| 260 | 130 | 182 | 245 | 318 | 396 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 61 | 96 | 142 | 197 | 258 |
| 20 | 69 | 110 | 163 | 226 | 295 |
| 25 | 71 | 113 | 167 | 232 | 303 |
| 30 | 71 | 113 | 167 | 232 | 303 |
| 35 | 71 | 113 | 167 | 232 | 303 |
| 40 | 71 | 113 | 167 | 232 | 303 |
| 45 | 68 | 107 | 158 | 219 | 287 |
| 50 | 63 | 100 | 148 | 205 | 268 |
| 55 | 58 | 92 | 137 | 189 | 248 |
| 60 | 53 | 84 | 125 | 173 | 226 |
| 65 | 48 | 76 | 113 | 156 | 205 |
| 70 | 43 | 69 | 102 | 141 | 184 |
| 75 | 39 | 62 | 91 | 126 | 165 |
| 80 | 35 | 55 | 82 | 113 | 148 |
| 85 | 31 | 49 | 73 | 101 | 132 |
| 90 | 28 | 44 | 66 | 91 | 119 |
These are the most popular Squat workouts done by female lifters:
| Rank | Sets | Reps | Percent | Workouts |
|---|---|---|---|---|
| 1 | 5 | 5 | 16% | 3905 |
| 2 | 3 | 5 | 12% | 3003 |
| 3 | 3 | 10 | 7% | 1701 |
| 4 | 3 | 8 | 5% | 1175 |
| 5 | 4 | 10 | 4% | 1019 |
| 6 | 4 | 5 | 4% | 961 |
| 7 | 4 | 8 | 4% | 941 |
| 8 | 3 | 6 | 3% | 678 |
| 9 | 3 | 12 | 2% | 600 |
| 10 | 6 | 5 | 2% | 577 |
Would you like to see a table for your bodyweight and age? Create your own standards.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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. |
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