Squat Standards
The king of lower-body exercises, targeting the quads, hamstrings, glutes, and core.
1. Setup Your Profile & Lift Values
Input your parameters to estimate your 1RM, view your competitive level, and locate your position in the standards matrix.
Squat Standards Matrix Table
This table displays strict 1RM requirements based on bodyweight. The row nearest to your weight of 80 kg is highlighted.
| Bodyweight (KG) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 53 | 63 | 75 | 91 | 119 |
| 55 | 59 | 71 | 84 | 102 | 133 |
| 60 | 66 | 79 | 93 | 113 | 147 |
| 65 | 73 | 87 | 102 | 125 | 162 |
| 70 | 80 | 95 | 112 | 136 | 176 |
| 75 | 87 | 104 | 122 | 148 | 191 |
| 80 (Active) | 94 | 112 | 132 | 160 | 207 |
| 85 | 101 | 121 | 142 | 172 | 222 |
| 90 | 109 | 130 | 152 | 184 | 237 |
| 95 | 116 | 139 | 162 | 197 | 253 |
| 100 | 124 | 148 | 173 | 209 | 269 |
| 105 | 132 | 157 | 183 | 222 | 285 |
| 110 | 140 | 166 | 194 | 234 | 301 |
| 115 | 148 | 175 | 205 | 247 | 317 |
| 120 | 156 | 185 | 216 | 260 | 333 |
| 125 | 164 | 194 | 227 | 273 | 350 |
| 130 | 172 | 204 | 238 | 286 | 366 |
| 135 | 180 | 213 | 249 | 300 | 383 |
| 140 | 188 | 223 | 260 | 313 | 400 |
Note: Standards represent strict 1-Repetition Max (1RM) lifts. All values are rounded to the nearest integer.
Calculation Methodology
Standards on this page represent strict, full-range-of-motion repetitions. For barbell movements, this means touching the chest on the bench press, squatting to or below parallel, and lifting the bar to full lockout on deadlifts.
Lifting values are derived using log-normal probability curves modeled against competitive powerlifting databases (specifically raw divisions from the International Powerlifting Federation) combined with surveys from recreational gym trainees. This ensures the thresholds reflect realistic milestones for general lifters while remaining statistically anchored to empirical athletic results.
Level Descriptions
Traveled past empty-bar workouts. Can perform movements with basic technique. Stronger than 5% of the database.
Has trained consistently for a few months. Possesses decent form and base coordination. Stronger than 15% of lifters.
Trained seriously for 1–2 years. Standard, strong gym goer who can handle significant loads. Stronger than 35% of lifters.
Multiple years of dedicated progress. High strength development and solid technique. Stronger than 70% of lifters.
Outstanding, highly competitive levels of relative strength. Approaching absolute human potential. Stronger than 95% of lifters.
Squat FAQs
Have questions? Find quick answers regarding our calculations and models below.
What Are Squat Strength Standards?
Squat standards evaluate your lower-body anterior chain and core strength through a full-depth back squat, where the crease of the hip drops below the top of the knee.
What Is a Good Squat for My Weight?
A good back squat for an intermediate lifter is 1.5x bodyweight for males and 1.0x bodyweight for females, representing dedicated training and core stability.
How Much Should I Squat?
Beginners should target a squat equal to 1.0x bodyweight for men and 0.6x bodyweight for women before progressing to heavier intermediate levels.
Is a 140kg Squat Good?
Yes, a 140kg (308 lb) squat is an exceptional milestone. For an 80kg male, squatting 140kg is a solid Intermediate standard, representing high leg power.
Is a 315 lb Squat Good?
Yes, squatting 315 lbs (three plates) is a classic milestone demonstrating excellent quadriceps, glutes, and lower back strength.
What Is an Elite Squat?
An elite squat is a lift in the top 5% of active lifters. For an 80kg male, this is around 210kg (460 lbs); for a 60kg female, it is around 125kg (275 lbs).
How Much Can the Average Person Squat?
The average untrained man can squat about 70kg (155 lbs), while the average untrained woman can squat 40kg (90 lbs). Consistent training doubles these capacities.
What Is My Squat Strength Level?
Determine your exact level by entering your max squat weight and bodyweight into our squat standards calculator to locate your percentile rank.
How Do I Increase My Squat?
Improve squat performance by squatting 2-3 times per week, varying intensity, focusing on core brace strength, and working on hip mobility.
What Is a Strong Squat Relative to Body Weight?
Squatting double your bodyweight (2.0x BW) for men or 1.5x bodyweight for women is considered a strong, advanced-level squat.