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How Much Should You Squat? Standards by Bodyweight

By the Fitness Volt Editorial Team, certified strength training analysts.

How Much Should You Squat?

The answer depends on your bodyweight, training experience, and gender. Using 2.5M+ verified competition results, we can give you a precise, data-driven answer rather than a vague "1.5x bodyweight" rule of thumb.

Our data shows that an intermediate male squatter (50th percentile of competition lifters) lifts approximately 1.58x bodyweight on average across all weight classes. However, this ratio varies significantly by bodyweight - lighter lifters typically achieve higher bodyweight multiples than heavier lifters.

What Are the Squat Standards by Bodyweight for Males?

Complete squat 1RM standards for male lifters at every bodyweight. The "Ratio" column shows the intermediate 1RM divided by bodyweight.

Bodyweight Beginner Novice Intermediate Advanced Elite Ratio
110 lbs 74 114 167 229 298 1.52x
120 lbs 87 131 187 252 324 1.56x
130 lbs 100 147 206 274 349 1.58x
140 lbs 113 162 224 295 373 1.6x
150 lbs 125 177 242 316 396 1.61x
160 lbs 138 192 259 336 418 1.62x
170 lbs 150 207 276 355 439 1.62x
180 lbs 162 221 292 373 460 1.62x
190 lbs 174 235 308 391 479 1.62x
200 lbs 186 248 323 408 499 1.62x
210 lbs 197 261 338 425 517 1.61x
220 lbs 209 274 353 442 535 1.6x
230 lbs 220 287 367 457 553 1.6x
240 lbs 230 299 381 473 570 1.59x
250 lbs 241 311 395 488 586 1.58x
260 lbs 251 323 408 503 603 1.57x
270 lbs 262 335 421 517 618 1.56x
280 lbs 272 346 434 531 634 1.55x
290 lbs 282 357 446 545 649 1.54x
300 lbs 291 368 459 559 664 1.53x
310 lbs 301 379 470 572 678 1.52x

All values in lbs. Ratio = Intermediate 1RM / Bodyweight. Source: FVCP, 2.5M+ competition results.

What Are the Squat Standards by Bodyweight for Females?

Bodyweight Beginner Novice Intermediate Advanced Elite
90 lbs 39 71 114 167 226
100 lbs 46 79 124 179 241
110 lbs 51 87 134 191 254
120 lbs 57 94 143 201 267
130 lbs 63 101 152 212 279
140 lbs 68 108 160 222 290
150 lbs 73 115 168 231 301
160 lbs 78 121 175 240 311
170 lbs 83 127 183 248 320
180 lbs 88 133 190 256 329
190 lbs 93 138 196 264 338
200 lbs 97 144 203 272 347
210 lbs 101 149 209 279 355
220 lbs 106 154 215 286 363
230 lbs 110 159 221 293 371
240 lbs 114 164 227 299 378
250 lbs 118 169 232 306 385
260 lbs 122 173 238 312 392

All values in lbs. Source: FVCP.

How Does the Squat Compare to Bench Press and Deadlift?

How does the squat compare to the other two powerlifts? At 180 lbs bodyweight (male, intermediate level):

Bench Press
221 lbs
1.23x bodyweight
Squat
292 lbs
1.62x bodyweight
Deadlift
340 lbs
1.89x bodyweight

The typical ratio between the three lifts at the intermediate level is approximately 1 : 1.32 : 1.54 (bench : squat : deadlift). If your squat is significantly lower relative to your deadlift, it may indicate a technique issue (insufficient depth awareness) or a weakness in the quadriceps.

What Related Resources Are Available?

About Squat Standards

These squat standards are calculated from 2.5M+ verified competition results using the FitnessVolt Competition Percentile (FVCP) system. Competition squats require the hip crease to descend below the top of the knee, ensuring consistent depth standards across all data points. Standards are segmented by bodyweight and gender, with five levels from Beginner (5th percentile) to Elite (95th percentile).

Frequently Asked Questions

An intermediate (50th percentile) 180 lb male squatter lifts 292 lbs according to FVCP data based on 2.5M+ competition results. This represents the midpoint of trained, competitive lifter performance.
Based on competition data, an intermediate male squatter lifts approximately 1.58x bodyweight. However, this ratio decreases as bodyweight increases - lighter lifters typically achieve higher multiples.
Squatting 2x bodyweight places you in the advanced category (80th percentile) for most bodyweights. This means you are stronger than approximately 80% of competition squatters at your weight class.
This is normal. At 180 lbs the intermediate squat is 292 lbs while the intermediate deadlift is 340 lbs. The deadlift uses a shorter range of motion and engages the entire posterior chain, giving most lifters a mechanical advantage.