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Bodyweight Squat Strength Standards for Men and Women
Discover how your Bodyweight Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Bodyweight Squat Strength Level
Calculate Your Bodyweight Squat Strength
Bodyweight Squat Rep Standards
Compare your Bodyweight Squat performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 16 |
| Intermediate | 57 |
| Advanced | 113 |
| Elite | 178 |
Bodyweight Squat Standards by Bodyweight
Find the Bodyweight Squat strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 13 | 63 | 132 | 216 |
| 120 lbs | < 1 | 14 | 62 | 128 | 207 |
| 130 lbs | < 1 | 16 | 62 | 124 | 199 |
| 140 lbs | < 1 | 16 | 61 | 121 | 192 |
| 150 lbs | < 1 | 17 | 60 | 117 | 185 |
| 160 lbs | < 1 | 17 | 59 | 114 | 179 |
| 170 lbs | < 1 | 18 | 58 | 111 | 173 |
| 180 lbs | < 1 | 18 | 57 | 108 | 168 |
| 190 lbs | < 1 | 18 | 56 | 105 | 163 |
| 200 lbs | < 1 | 18 | 55 | 102 | 158 |
| 210 lbs | < 1 | 18 | 54 | 100 | 153 |
| 220 lbs | < 1 | 18 | 53 | 97 | 149 |
| 230 lbs | < 1 | 18 | 52 | 95 | 145 |
| 240 lbs | < 1 | 18 | 51 | 93 | 141 |
| 250 lbs | < 1 | 18 | 50 | 91 | 138 |
| 260 lbs | < 1 | 17 | 49 | 89 | 134 |
| 270 lbs | < 1 | 17 | 48 | 87 | 131 |
| 280 lbs | < 1 | 17 | 47 | 85 | 128 |
| 290 lbs | < 1 | 17 | 46 | 83 | 125 |
| 300 lbs | < 1 | 17 | 45 | 81 | 122 |
| 310 lbs | < 1 | 16 | 45 | 80 | 120 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 8 | 47 | 101 | 166 |
| 100 lbs | < 1 | 9 | 45 | 96 | 157 |
| 110 lbs | < 1 | 9 | 44 | 92 | 149 |
| 120 lbs | < 1 | 9 | 43 | 88 | 141 |
| 130 lbs | < 1 | 10 | 41 | 84 | 134 |
| 140 lbs | < 1 | 10 | 40 | 81 | 128 |
| 150 lbs | < 1 | 10 | 39 | 78 | 123 |
| 160 lbs | < 1 | 9 | 38 | 75 | 118 |
| 170 lbs | < 1 | 9 | 36 | 72 | 113 |
| 180 lbs | < 1 | 9 | 35 | 69 | 109 |
| 190 lbs | < 1 | 9 | 34 | 67 | 105 |
| 200 lbs | < 1 | 9 | 33 | 65 | 101 |
| 210 lbs | < 1 | 8 | 32 | 62 | 97 |
| 220 lbs | < 1 | 8 | 31 | 60 | 94 |
| 230 lbs | < 1 | 8 | 30 | 58 | 91 |
| 240 lbs | < 1 | 8 | 29 | 57 | 88 |
| 250 lbs | < 1 | 7 | 28 | 55 | 86 |
| 260 lbs | < 1 | 7 | 27 | 53 | 83 |
Bodyweight Squat Standards by Age
Discover how Bodyweight Squat strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 10 | 45 | 92 | 148 |
| 20 | < 1 | 15 | 56 | 110 | 174 |
| 25 | < 1 | 17 | 58 | 114 | 179 |
| 30 | < 1 | 17 | 58 | 114 | 179 |
| 35 | < 1 | 17 | 58 | 114 | 179 |
| 40 | < 1 | 17 | 58 | 114 | 179 |
| 45 | < 1 | 14 | 54 | 106 | 168 |
| 50 | < 1 | 12 | 49 | 98 | 156 |
| 55 | < 1 | 9 | 43 | 88 | 142 |
| 60 | < 1 | 7 | 37 | 78 | 127 |
| 65 | < 1 | 3 | 30 | 68 | 112 |
| 70 | < 1 | < 1 | 24 | 58 | 98 |
| 75 | < 1 | < 1 | 19 | 49 | 85 |
| 80 | < 1 | < 1 | 14 | 41 | 73 |
| 85 | < 1 | < 1 | 10 | 34 | 62 |
| 90 | < 1 | < 1 | 7 | 27 | 53 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 30 | 66 | 108 |
| 20 | < 1 | 8 | 38 | 79 | 127 |
| 25 | < 1 | 9 | 40 | 82 | 132 |
| 30 | < 1 | 9 | 40 | 82 | 132 |
| 35 | < 1 | 9 | 40 | 82 | 132 |
| 40 | < 1 | 9 | 40 | 82 | 132 |
| 45 | < 1 | 7 | 36 | 76 | 123 |
| 50 | < 1 | 5 | 32 | 70 | 114 |
| 55 | < 1 | 2 | 28 | 62 | 103 |
| 60 | < 1 | < 1 | 23 | 55 | 92 |
| 65 | < 1 | < 1 | 18 | 47 | 80 |
| 70 | < 1 | < 1 | 13 | 39 | 69 |
| 75 | < 1 | < 1 | 10 | 32 | 59 |
| 80 | < 1 | < 1 | 6 | 25 | 49 |
| 85 | < 1 | < 1 | 2 | 20 | 41 |
| 90 | < 1 | < 1 | < 1 | 15 | 34 |
Bodyweight Squat Overview
A fundamental lower-body exercise that targets the legs and glutes, enhancing strength, stability, and flexibility without the need for equipment.
Muscles Worked
Equipment Needed
None
How To Perform the Bodyweight Squat
- Start standing with feet shoulder-width apart and toes slightly pointed out.
- Engage your core and keep your chest up and back straight.
- Lower your body by bending your knees and hips, as if sitting back into a chair.
- Keep your weight on your heels and ensure your knees track over your toes.
- Lower until your thighs are parallel to the ground or as far as comfortable.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Bodyweight Squat for proper technique and tips.
Pro Tips for Bodyweight Squat
- Keep your chest up and back straight to avoid rounding your spine.
- Ensure your knees do not collapse inward; they should track over your toes.
- Go as low as your flexibility allows, aiming for thighs parallel to the ground.
- Use a mirror or record yourself to check for proper form.
- For added difficulty, perform slower repetitions or pause at the bottom of the squat.