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How Much Should You Squat? Standards by Bodyweight

The report in one sentence

In the FitnessVolt strength standards model, the intermediate-tier male squat works out to about 1.58x bodyweight across the table's bodyweight rows, with lighter rows carrying higher multiples. These are modeled benchmarks, not competition percentiles.

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How Much Should You Squat?

The answer depends on your bodyweight, training experience, and gender. Using the FitnessVolt strength standards, our modeled level tables by bodyweight, we can give you a specific answer rather than a vague "1.5x bodyweight" rule of thumb.

Taken across all the bodyweight rows in our table, the intermediate-tier male squat works out to about 1.58x bodyweight. The ratio changes with bodyweight: lighter rows carry higher bodyweight multiples than heavier rows.

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.

Male squat 1RM at each level as bodyweight rises. Exact figures in the table below.

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: FitnessVolt strength standards (modeled level tables).

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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: FitnessVolt strength standards (modeled level tables).

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

At 180 lbs and the intermediate level, the model's ratio between the three lifts is about 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 the FitnessVolt strength standards: modeled level tables built from our curated standards data, segmented by bodyweight and gender, with five levels from Beginner to Elite. They assume full-depth squats (hip crease below the top of the knee). They are not raw competition percentiles; verified OpenPowerlifting competition percentiles (FVCP) are published separately on the squat standards page.

Frequently Asked Questions

The intermediate-tier squat standard for a 180 lb male is 292 lbs according to the FitnessVolt strength standards. This is a modeled benchmark for a trained lifter, not the median of competition squatters.
Across the bodyweight rows of the FitnessVolt strength standards, the intermediate-tier male squat works out to about 1.58x bodyweight. The ratio falls as bodyweight rises, so lighter rows carry higher multiples.
Squatting 2x bodyweight places you in or near the Advanced tier of the FitnessVolt strength standards for most bodyweights.
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.

Cite This Study

Press-ready stat: "FitnessVolt strength standards model: the intermediate-tier squat for a 180 lb male is 292 lbs (about 1.62x bodyweight)."

APA

Fitness Volt. (2026). How Much Should You Squat? Standards by Bodyweight. Retrieved from https://fitnessvolt.com/strength-standards/research/squat-by-bodyweight/

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Get the full table behind this study as a spreadsheet-ready CSV. The download matches the numbers shown on this page exactly. Please credit Fitness Volt and link back to this page when you use the data.

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Direct link: https://fitnessvolt.com/wp-json/rpe-training/v1/standards/research-csv/squat-by-bodyweight

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.