Skip to content
Squat Jump strength standards

What is a good Squat Jump?

For a 180 lb male, an Intermediate Squat Jump is about 34 reps. Advanced starts around 68 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

How Many Squat Jump Should You Be Able to Do?

Squat Jump rep targets for a 180 lb man, by training level:

Beginner< 1
Novice8 reps
Intermediate34 reps
Advanced68 reps
Elite108 reps

Squat Jump Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 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 < 1 1 33 78 131
120 < 1 3 34 77 128
130 < 1 5 34 75 124
140 < 1 6 35 74 121
150 < 1 7 35 73 117
160 < 1 7 35 71 114
170 < 1 8 34 70 111
180 < 1 8 34 68 108
190 < 1 8 34 67 105
200 < 1 9 34 66 103
210 < 1 9 33 64 100
220 < 1 9 33 63 98
230 < 1 9 32 62 95
240 < 1 9 32 60 93
250 < 1 9 31 59 91
260 < 1 9 31 58 89
270 < 1 9 30 57 87
280 < 1 9 30 56 85
290 < 1 9 29 55 83
300 < 1 9 29 54 81
310 < 1 9 28 53 80

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

Squat Jump Standards by Age

How the Squat Jump standards change with age, in reps. 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 < 1 1 25 58 97
20 < 1 5 33 71 115
25 < 1 6 35 74 119
30 < 1 6 35 74 119
35 < 1 6 35 74 119
40 < 1 6 35 74 119
45 < 1 4 31 68 112
50 < 1 2 28 62 103
55 < 1 < 1 23 55 93
60 < 1 < 1 19 48 82
65 < 1 < 1 14 40 72
70 < 1 < 1 10 33 61
75 < 1 < 1 7 27 52
80 < 1 < 1 3 21 43
85 < 1 < 1 < 1 15 35
90 < 1 < 1 < 1 11 29

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

Check Your Squat Jump 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 doing 34 Squat Jump is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
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

of 100
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Squat Jump Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Squat Jump

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

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Squat Jump

Squat Jump demonstration
Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment None
Difficulty Intermediate
Type Compound
  1. Stand with feet shoulder-width apart, arms at your sides.
  2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and back straight.
  3. Once in the squat position, explosively jump up, swinging your arms overhead for momentum.
  4. Land softly on your feet, immediately lowering back into the squat position to prepare for the next jump.
  5. Repeat for the desired number of repetitions.

Tips

  • Ensure proper squat form by keeping your knees behind your toes and your chest up.
  • Engage your core throughout the movement to maintain balance.
  • Land softly to reduce impact on your joints.
  • Modify the depth of your squat or the height of your jump based on your fitness level.

Read the complete Squat Jump guide on FitnessVolt →

Where Do These Squat Jump Standards Come From?

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

Standards data last refreshed: March 29, 2026

Frequently Asked Questions

A good Squat Jump number 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 in Squat Jump 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 Squat Jump 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.

Related Exercise Standards

Related Calculators

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