Skip to content

Squat Strength Standards

Quick Answer Squat

A 180 lb male with an Intermediate-level Squat of 292 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 373 lbs (2.07x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Squat demonstration
Competition-Verified

How strong is your Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Equipment None (bodyweight) or Barbell/Dumbbells for added resistance
Data Points 71 rows
Difficulty Intermediate
Type Compound

How Strong Is Your Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
Help improve accuracy for everyone
Share your FVCP with friends
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

How Much Should You Squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced 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

How Does Age Affect Squat Strength?

How Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 120 175 244 324 411
20 138 201 279 371 471
25 141 206 287 381 483
30 141 206 287 381 483
35 141 206 287 381 483
40 141 206 287 381 483
45 134 195 272 361 458
50 126 183 255 339 430
55 116 170 236 314 398
60 106 155 216 286 363
65 96 140 195 259 328
70 86 126 175 232 294
75 77 112 156 208 263
80 69 100 140 186 235
85 62 90 125 166 211
90 56 81 113 150 190

What Do Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your 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

Stronger than 80% of lifters. You have refined your 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

Stronger than 95% of lifters. Your 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 Squat

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

Beginner → Novice Building Your Foundation
  • Train the 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a 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 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 Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform 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.

Read the complete Squat guide on FitnessVolt →

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.

Where Do These Squat Standards Come From?

These Squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

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

Is Your Squat Good for Your Weight?

Strength standards help you objectively measure your Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Compare Squat

See how Squat standards compare side by side with other exercises.

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE