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Barbell Low Bar Squat strength standards

What is a good Barbell Low Bar Squat?

For a 180 lb male, an Intermediate Barbell Low Bar Squat is about 298 lb (1.66x bodyweight). Advanced starts around 380 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Low Bar Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 1.02. 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 75 116 170 234 304
120 89 134 191 257 330
130 102 150 210 279 356
140 115 165 228 301 380
150 128 181 247 322 404
160 141 196 264 343 426
170 153 211 282 362 448
180 165 225 298 380 469
190 177 240 314 399 489
200 190 253 329 416 509
210 201 266 345 434 527
220 213 279 360 451 546
230 224 293 374 466 564
240 235 305 389 482 581
250 246 317 403 498 598
260 256 329 416 513 615
270 267 342 429 527 630
280 277 353 443 542 647
290 288 364 455 556 662
300 297 375 468 570 677
310 307 387 479 583 692

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

Barbell Low Bar Squat Standards by Age

How the Barbell Low Bar 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
15 122 179 249 330 419
20 141 205 285 378 480
25 144 210 293 389 493
30 144 210 293 389 493
35 144 210 293 389 493
40 144 210 293 389 493
45 137 199 277 368 467
50 129 187 260 346 439
55 118 173 241 320 406
60 108 158 220 292 370
65 98 143 199 264 335
70 88 129 179 237 300
75 79 114 159 212 268
80 70 102 143 190 240
85 63 92 128 169 215
90 57 83 115 153 194

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

Check Your Barbell Low Bar 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 298 lbs (1.66x bodyweight) on the Barbell Low Bar 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 Low Bar Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Low Bar 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 Low Bar Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Low Bar 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 Low Bar 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 Low Bar 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 Low Bar Squat

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

Beginner → Novice Building Your Foundation
  • Train the Barbell Low Bar 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 Low Bar 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 Low Bar 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 Low Bar Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Low Bar Squat

Barbell Low Bar Squat demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Advanced
Type Compound
["Stand with your feet shoulder-width apart and the barbell resting on your upper back.","Keeping your chest up and core engaged, slowly lower your body by bending your knees and pushing your hips back.","Continue lowering until your thighs are parallel to the ground or slightly below.","Pause for a moment, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Barbell Low Bar Squat guide on FitnessVolt →

Where Do These Barbell Low Bar Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Low Bar Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 1.02 (confidence: high). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Low Bar 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 Low Bar 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 Low Bar 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 Low Bar Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 1.02 (confidence: high). 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.

Related Exercise Standards

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
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.