Squat Strength Standards for Men and Women (kg)

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.

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Other Strength Standards

Squat | Bench Press | Deadlift | Overhead Press