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Squat Strength Standards for Men and Women

Discover how your Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Squat Strength Level

Calculate Your Squat Strength

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Squat Weight Standards

Compare your Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner144 lbs
Novice209 lbs
Intermediate290 lbs
Advanced384 lbs
Elite486 lbs

Squat Bodyweight Ratio Standards

See how your Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.50
Advanced2.25
Elite2.75
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00

Squat Standards by Bodyweight

Find the Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs77 lbs117 lbs170 lbs232 lbs301 lbs
120 lbs90 lbs134 lbs190 lbs255 lbs327 lbs
130 lbs103 lbs150 lbs209 lbs277 lbs352 lbs
140 lbs116 lbs165 lbs227 lbs298 lbs376 lbs
150 lbs128 lbs180 lbs245 lbs319 lbs399 lbs
160 lbs141 lbs195 lbs262 lbs339 lbs421 lbs
170 lbs153 lbs210 lbs279 lbs358 lbs442 lbs
180 lbs165 lbs224 lbs295 lbs376 lbs463 lbs
190 lbs177 lbs238 lbs311 lbs394 lbs482 lbs
200 lbs189 lbs251 lbs326 lbs411 lbs502 lbs
210 lbs200 lbs264 lbs341 lbs428 lbs520 lbs
220 lbs212 lbs277 lbs356 lbs445 lbs538 lbs
230 lbs223 lbs290 lbs370 lbs460 lbs556 lbs
240 lbs233 lbs302 lbs384 lbs476 lbs573 lbs
250 lbs244 lbs314 lbs398 lbs491 lbs589 lbs
260 lbs254 lbs326 lbs411 lbs506 lbs606 lbs
270 lbs265 lbs338 lbs424 lbs520 lbs621 lbs
280 lbs275 lbs349 lbs437 lbs534 lbs637 lbs
290 lbs285 lbs360 lbs449 lbs548 lbs652 lbs
300 lbs294 lbs371 lbs462 lbs562 lbs667 lbs
310 lbs304 lbs382 lbs473 lbs575 lbs681 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs42 lbs74 lbs117 lbs170 lbs229 lbs
100 lbs49 lbs82 lbs127 lbs182 lbs244 lbs
110 lbs54 lbs90 lbs137 lbs194 lbs257 lbs
120 lbs60 lbs97 lbs146 lbs204 lbs270 lbs
130 lbs66 lbs104 lbs155 lbs215 lbs282 lbs
140 lbs71 lbs111 lbs163 lbs225 lbs293 lbs
150 lbs76 lbs118 lbs171 lbs234 lbs304 lbs
160 lbs81 lbs124 lbs178 lbs243 lbs314 lbs
170 lbs86 lbs130 lbs186 lbs251 lbs323 lbs
180 lbs91 lbs136 lbs193 lbs259 lbs332 lbs
190 lbs96 lbs141 lbs199 lbs267 lbs341 lbs
200 lbs100 lbs147 lbs206 lbs275 lbs350 lbs
210 lbs104 lbs152 lbs212 lbs282 lbs358 lbs
220 lbs109 lbs157 lbs218 lbs289 lbs366 lbs
230 lbs113 lbs162 lbs224 lbs296 lbs374 lbs
240 lbs117 lbs167 lbs230 lbs302 lbs381 lbs
250 lbs121 lbs172 lbs235 lbs309 lbs388 lbs
260 lbs125 lbs176 lbs241 lbs315 lbs395 lbs

Squat Standards by Age

Discover how Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15123 lbs178 lbs247 lbs327 lbs414 lbs
20141 lbs204 lbs282 lbs374 lbs474 lbs
25144 lbs209 lbs290 lbs384 lbs486 lbs
30144 lbs209 lbs290 lbs384 lbs486 lbs
35144 lbs209 lbs290 lbs384 lbs486 lbs
40144 lbs209 lbs290 lbs384 lbs486 lbs
45137 lbs198 lbs275 lbs364 lbs461 lbs
50129 lbs186 lbs258 lbs342 lbs433 lbs
55119 lbs173 lbs239 lbs317 lbs401 lbs
60109 lbs158 lbs219 lbs289 lbs366 lbs
6599 lbs143 lbs198 lbs262 lbs331 lbs
7089 lbs129 lbs178 lbs235 lbs297 lbs
7580 lbs115 lbs159 lbs211 lbs266 lbs
8072 lbs103 lbs143 lbs189 lbs238 lbs
8565 lbs93 lbs128 lbs169 lbs214 lbs
9059 lbs84 lbs116 lbs153 lbs193 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1558 lbs94 lbs140 lbs196 lbs258 lbs
2066 lbs107 lbs160 lbs224 lbs295 lbs
2568 lbs110 lbs164 lbs230 lbs303 lbs
3068 lbs110 lbs164 lbs230 lbs303 lbs
3568 lbs110 lbs164 lbs230 lbs303 lbs
4068 lbs110 lbs164 lbs230 lbs303 lbs
4565 lbs104 lbs156 lbs218 lbs287 lbs
5061 lbs98 lbs146 lbs205 lbs270 lbs
5557 lbs91 lbs136 lbs190 lbs250 lbs
6052 lbs83 lbs124 lbs173 lbs228 lbs
6547 lbs75 lbs112 lbs157 lbs206 lbs
7043 lbs68 lbs101 lbs141 lbs186 lbs
7538 lbs61 lbs91 lbs126 lbs166 lbs
8035 lbs55 lbs81 lbs113 lbs149 lbs
8531 lbs50 lbs73 lbs102 lbs134 lbs
9029 lbs45 lbs66 lbs92 lbs121 lbs

Squat Overview

The squat is a fundamental lower body exercise that targets the quads, hamstrings, and glutes, enhancing strength and stability through a full range of motion.

Muscles Worked

Equipment Needed

None (bodyweight) or Barbell/Dumbbells for added resistance

How To Perform the Squat

  1. Start by standing tall with your feet shoulder-width apart, toes slightly pointed out.
  2. Engage your core and keep your chest up.
  3. Initiate the movement by bending at the hips and knees, lowering your body as if sitting back into a chair.
  4. Ensure your knees track over your toes and do not cave inward.
  5. Lower down until your thighs are parallel to the floor (or as far as your mobility allows).
  6. Press through your heels to return to the starting position, extending your hips and knees.
  7. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Squat for proper technique and tips.

Pro Tips for Squat

  • Keep your back straight and avoid rounding your spine.
  • Ensure your knees do not go past your toes to protect your joints.
  • Start with bodyweight before adding resistance to perfect your form.
  • Control the movement and avoid bouncing at the bottom.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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