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.
Other Strength Standards
Squat | Bench Press | Deadlift | Overhead Press