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Squat vs Deadlift

Strength Standards Comparison

How does your Squat compare to your Deadlift? See side-by-side strength standards from Beginner to Elite.

Quick Answer: The average intermediate lifter's Squat is approximately 86% of their Deadlift, based on the FitnessVolt Competition Percentile (FVCP) from 2.5M+ verified competition results.

What Is the Ratio Between These Lifts?

The average intermediate lifter's Squat is 86% of their Deadlift. This ratio is calculated from intermediate-level standards across all bodyweight categories.

Standards based on the FitnessVolt Competition Percentile (FVCP), calculated from 2.5M+ verified competition results via OpenPowerlifting.

When Should You Use Each Exercise?

Squat

  • Primary muscles: Core, Quadriceps, Glutes, Hamstrings
  • Equipment: None (bodyweight) or Barbell/Dumbbells for added resistance
  • Type: Compound
  • Difficulty: Intermediate

Deadlift

  • Primary muscles: Forearms, Calves, Quadriceps, Glutes, Hamstrings, Trapezius, Lower Back
  • Equipment: Barbell, Weight Plates
  • Type: Compound
  • Difficulty: Advanced

How Should You Interpret This Comparison?

The ratio between your Squat and Deadlift reveals important information about your training balance. A ratio significantly above the average suggests relative strength in your Squat, while a lower ratio may indicate it is a relative weakness worth addressing in your programming.

Use these standards to identify imbalances, then target weak points with the Backoff Calculator for accessory volume or the Block Planner for structured periodization.

All standards are based on the FitnessVolt Competition Percentile (FVCP), derived from 2.5M+ verified competition results. Learn more about our methodology.

Squat Standards

BW Beg Nov Int Adv Elite
110 74 114 167 229 298
120 87 131 187 252 324
130 100 147 206 274 349
140 113 162 224 295 373
150 125 177 242 316 396
160 138 192 259 336 418
170 150 207 276 355 439
180 162 221 292 373 460
190 174 235 308 391 479
200 186 248 323 408 499
210 197 261 338 425 517
220 209 274 353 442 535
230 220 287 367 457 553
240 230 299 381 473 570
250 241 311 395 488 586
260 251 323 408 503 603
270 262 335 421 517 618
280 272 346 434 531 634
290 282 357 446 545 649
300 291 368 459 559 664
310 301 379 470 572 678
90 39 71 114 167 226
100 46 79 124 179 241
110 51 87 134 191 254
120 57 94 143 201 267
130 63 101 152 212 279
140 68 108 160 222 290
150 73 115 168 231 301
160 78 121 175 240 311
170 83 127 183 248 320
180 88 133 190 256 329
190 93 138 196 264 338
200 97 144 203 272 347
210 101 149 209 279 355
220 106 154 215 286 363
230 110 159 221 293 371
240 114 164 227 299 378
250 118 169 232 306 385
260 122 173 238 312 392

Deadlift Standards

BW Beg Nov Int Adv Elite
110 96 144 204 275 352
120 111 162 225 300 380
130 126 179 246 323 407
140 140 197 266 346 433
150 154 213 286 368 457
160 168 229 304 389 481
170 181 245 322 410 503
180 195 261 340 430 525
190 208 275 357 449 546
200 220 290 373 467 567
210 233 304 389 485 587
220 245 318 405 503 606
230 257 332 420 520 624
240 268 345 435 536 642
250 280 358 450 552 660
260 291 370 464 568 677
270 302 383 478 583 694
280 313 395 491 598 710
290 323 407 504 613 726
300 333 418 517 627 741
310 344 430 530 641 756
90 54 90 139 198 264
100 61 99 150 211 279
110 67 108 161 224 294
120 74 116 171 235 307
130 80 124 180 246 319
140 86 131 189 257 331
150 92 138 197 267 343
160 97 145 205 276 353
170 103 152 213 285 363
180 108 158 221 294 373
190 113 164 228 302 382
200 118 170 235 310 391
210 123 176 241 317 400
220 127 181 248 325 408
230 132 186 254 332 416
240 136 192 260 339 424
250 140 197 266 345 431
260 144 201 272 352 438

How Does Muscle Targeting Compare?

Squat

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Secondary Muscles Core, Hamstrings
Equipment None (bodyweight) or Barbell/Dumbbells for added resistance

Deadlift

Primary Muscles Forearms, Calves, Quadriceps, Glutes, Hamstrings, Trapezius, Lower Back
Secondary Muscles Forearms, Calves, Quadriceps
Equipment Barbell, Weight Plates

Where Can You View Full Standards?

Squat vs Deadlift: How Do They Compare?

The Squat and Deadlift are both popular exercises, but they target different muscles and have different strength expectations. This page compares their strength standards side by side so you can see exactly how your lifts stack up.

The tables above show 1RM strength standards by bodyweight for both exercises, from Beginner to Elite. Use the Male/Female toggle to switch between gender-specific data. All standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide.

Want to check your own levels? Visit the individual exercise pages for Squat or Deadlift to use the interactive strength calculator and find your exact percentile.

Frequently Asked Questions

Based on competition data, the average intermediate lifter's Squat is approximately 86% of their Deadlift. Ratios vary by bodyweight and training experience.
No. Different exercises involve different muscle groups and leverage advantages. The ratio between lifts varies by anatomy, training history, and movement patterns.
Difficulty depends on your individual strengths and training history. Compare the standards tables above at your bodyweight to see which exercise you are relatively stronger at. The exercise where your 1RM falls into a higher tier is the one you are more advanced in.
If both exercises target muscles you want to develop, incorporating both into your program can provide complementary training stimulus. Check the muscle targeting comparison above to see how they differ.
Increase training frequency for the weaker lift to 2-3x per week, add targeted accessory work, and use RPE-based programming to manage fatigue. Our Block Planner can help structure a program.
Standards are derived from 2.5M+ verified competition results and community-reported training data. They are broken down by bodyweight and gender to give you an accurate comparison. Learn about our methodology.

Standards reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

What Other Exercises Can You Compare?