Squat Strength Standards for Men and Women (lb)

Below are squat strength standards based on training logs of 22 074 users of StrengthLog.

What is the average squat? The average squat is 265 lb for men and 154 lb for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users.

Click to change units:

How Much Can the Average Man and Woman Squat?

Strength Level	Men	Women
Beginner	128 lb	60 lb
Novice	205 lb	117 lb
Intermediate	265 lb	154 lb
Advanced	324 lb	198 lb
Elite	448 lb	287 lb

Squat Calculator

Enter your best set below and hit enter to get an estimate of your one-rep max (1RM).

Squat Standards for Men (lb)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	80	126	155	175	274
120	88	139	172	199	308
130	96	151	187	220	339
140	103	162	202	240	368
150	110	172	216	258	394
160	117	181	228	275	419
170	123	190	240	291	443
180	128	199	251	307	465
190	134	207	262	321	486
200	139	214	272	335	506
210	144	221	281	348	525
220	148	228	291	360	543
230	153	235	299	372	561
240	157	241	308	383	577
250	161	247	316	394	593
260	165	253	323	405	608
270	168	258	331	415	623
280	172	264	338	424	637
290	176	269	345	434	651
300	179	274	351	443	664
310	182	278	358	452	677

Squat Standards for Women (lb)

By bodyweight.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	42	90	130	163	203
100	45	94	134	170	218
110	48	98	139	176	231
120	51	101	143	182	244
130	53	105	146	187	255
140	55	108	150	191	266
150	57	110	153	196	275
160	59	113	156	200	285
170	60	115	158	207	293
180	62	118	161	207	301
190	64	120	163	211	309
200	65	122	166	214	316
210	66	124	168	217	323
220	68	1266	170	220	330
230	69	128	172	223	336
240	70	129	174	226	342
250	71	131	176	228	348
260	72	132	178	231	354

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