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Half Squat strength standards

What is a good Half Squat?

For a 180 lb male, an Intermediate Half Squat is about 314 lb (1.74x bodyweight). Advanced starts around 399 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Half Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 82 126 182 248 321
120 96 143 203 272 349
130 110 160 223 296 375
140 124 177 242 318 400
150 137 193 261 339 424
160 150 208 279 360 447
170 163 224 297 380 469
180 176 238 314 399 490
190 189 253 330 418 511
200 201 267 347 436 531
210 213 281 362 454 551
220 225 295 378 471 570
230 236 308 393 488 588
240 248 321 407 504 606
250 259 333 421 520 623
260 270 346 435 535 640
270 281 358 449 550 657
280 291 370 462 565 673
290 302 381 475 579 688
300 312 393 488 593 704
310 322 404 501 607 719

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

Half Squat Standards by Age

How the Half 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
15 132 190 263 348 439
20 151 218 301 398 503
25 155 223 309 408 516
30 155 223 309 408 516
35 155 223 309 408 516
40 155 223 309 408 516
45 147 212 293 387 489
50 138 199 275 363 459
55 127 184 254 336 425
60 116 168 232 307 388
65 105 152 210 277 350
70 94 136 188 249 314
75 84 122 168 222 281
80 75 109 150 199 251
85 67 97 135 178 225
90 61 88 122 161 203

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

Check Your Half 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 314 lbs (1.74x bodyweight) on the Half 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

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What the Half Squat Strength Levels Mean

Beginner

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

Novice

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

Intermediate

Your Half 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 Half 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 Half 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 Half Squat

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

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

How to Perform Half Squat

Primary Muscles Calves, Quadriceps, Glutes, Hamstrings
Equipment None
  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Engage your core and keep your chest up.
  3. Bend your knees and lower your hips until your thighs are parallel to the ground, ensuring your knees do not extend beyond your toes.
  4. Pause briefly at the bottom of the movement.
  5. Push through your heels to return to the starting position.
  6. Repeat for the desired number of repetitions.

Tips

  • Maintain a neutral spine throughout the movement.
  • Keep your knees aligned with your toes to avoid strain.
  • Engage your core for stability.
  • Start with a shallow squat if you are new to the exercise and gradually increase the depth as your strength improves.

Where Do These Half Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Half Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Half Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Half 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 Half 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 Half Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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.