Below are squat strength standards based on training logs of 22 074 users of StrengthLog.
How Much Can the Average Man and Woman Squat?
Strength Level | Men | Women |
---|---|---|
Beginner | 58 kg | 27 kg |
Novice | 93 kg | 53 kg |
Intermediate | 120 kg | 70 kg |
Advanced | 147 kg | 90 kg |
Elite | 203 kg | 130 kg |
Squat Calculator
Enter your best set below and hit enter to get an estimate of your one-rep max (1RM).
Squat Standards for Men (kg)
By bodyweight.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
50 | 36 | 57 | 70 | 80 | 97 |
55 | 40 | 64 | 79 | 91 | 114 |
60 | 44 | 70 | 87 | 102 | 129 |
65 | 48 | 75 | 94 | 112 | 143 |
70 | 51 | 80 | 100 | 120 | 157 |
75 | 54 | 84 | 106 | 129 | 169 |
80 | 57 | 89 | 112 | 137 | 180 |
85 | 60 | 93 | 118 | 144 | 191 |
90 | 63 | 97 | 123 | 151 | 201 |
95 | 65 | 100 | 127 | 157 | 210 |
100 | 67 | 104 | 132 | 164 | 219 |
105 | 70 | 107 | 136 | 169 | 228 |
110 | 72 | 110 | 140 | 175 | 236 |
115 | 74 | 113 | 144 | 180 | 244 |
120 | 76 | 116 | 148 | 186 | 252 |
125 | 77 | 118 | 152 | 191 | 259 |
130 | 79 | 121 | 155 | 195 | 266 |
135 | 81 | 124 | 159 | 200 | 272 |
140 | 82 | 126 | 162 | 204 | 279 |
Squat Standards for Women (kg)
By bodyweight.
Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
---|---|---|---|---|---|
40 | 20 | 40 | 58 | 73 | 91 |
45 | 21 | 43 | 61 | 77 | 98 |
50 | 22 | 44 | 63 | 80 | 105 |
55 | 23 | 46 | 65 | 83 | 111 |
60 | 24 | 48 | 67 | 85 | 117 |
65 | 25 | 49 | 68 | 87 | 122 |
70 | 26 | 51 | 70 | 90 | 127 |
75 | 27 | 52 | 71 | 92 | 131 |
80 | 28 | 53 | 73 | 93 | 135 |
85 | 29 | 54 | 74 | 95 | 139 |
90 | 29 | 55 | 75 | 97 | 143 |
95 | 30 | 56 | 76 | 98 | 147 |
100 | 31 | 57 | 77 | 100 | 150 |
105 | 31 | 58 | 78 | 101 | 153 |
110 | 32 | 59 | 79 | 103 | 156 |
115 | 33 | 60 | 80 | 104 | 159 |
120 | 33 | 60 | 81 | 105 | 162 |
What Do The Classifications Mean?
Beginner | Stronger than 5% of lifters. |
Novice | Stronger than 25% of lifters. |
Intermediate | Stronger than 50% of lifters. |
Advanced | Stronger than 75% of lifters. |
Elite | Stronger than 95% of lifters. |
Improve Your Squat
- Guide: How to squat with proper form
- Programs: Get stronger in the squat with our powerlifting programs.
Other Strength Standards
Squat | Bench Press | Deadlift | Overhead Press