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Barbell Bench Squat strength standards

What is a good Barbell Bench Squat?

For a 180 lb male, an Intermediate Barbell Bench Squat is about 269 lb (1.49x bodyweight). Advanced starts around 343 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Bench Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.92. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 68 105 154 211 274
120 80 121 172 232 298
130 92 135 190 252 321
140 104 149 206 271 343
150 115 163 223 291 364
160 127 177 238 309 385
170 138 190 254 327 404
180 149 203 269 343 423
190 160 216 283 360 441
200 171 228 297 375 459
210 181 240 311 391 476
220 192 252 325 407 492
230 202 264 338 420 509
240 212 275 351 435 524
250 222 286 363 449 539
260 231 297 375 463 555
270 241 308 387 476 569
280 250 318 399 489 583
290 259 328 410 501 597
300 268 339 422 514 611
310 277 349 432 526 624

The Barbell Bench Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Bench Squat Standards by Age

How the Barbell Bench Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 110 161 224 298 378
20 127 185 257 341 433
25 130 190 264 351 444
30 130 190 264 351 444
35 130 190 264 351 444
40 130 190 264 351 444
45 123 179 250 332 421
50 116 168 235 312 396
55 107 156 217 289 366
60 98 143 199 263 334
65 88 129 179 238 302
70 79 116 161 213 270
75 71 103 144 191 242
80 63 92 129 171 216
85 57 83 115 153 194
90 52 75 104 138 175

The Barbell Bench Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Bench Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 269 lbs (1.49x bodyweight) on the Barbell Bench Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Bench Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Bench Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Barbell Bench Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Bench Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Barbell Bench Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Barbell Bench Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Barbell Bench Squat

Tier-specific training recommendations to move your Barbell Bench Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Bench Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Barbell Bench Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Barbell Bench Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Barbell Bench Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Bench Squat

Barbell Bench Squat demonstration
Primary Muscles quads
Equipment barbell
Difficulty Intermediate
Type Compound
["Set up a barbell on a squat rack at chest height.","Stand facing away from the rack, with your feet shoulder-width apart.","Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.","Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.","Lift the barbell off the rack and step back, ensuring your feet are still shoulder-width apart.","Lower your body down into a squat, keeping your knees in line with your toes.","Pause for a moment at the bottom, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Barbell Bench Squat guide on FitnessVolt →

Where Do These Barbell Bench Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Bench Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.92 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Bench Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Bench Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Bench Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Bench Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.92 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.