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.
Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.
A solid (Intermediate) Squat Jump for a 180 lb male is about 34 reps. Use the calculator below to convert your own Squat Jump into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 68 reps.
FitnessVolt strength standards, with source populations labeled separately
How strong is your Squat Jump? Compare your max reps against standards for 21 bodyweight categories, from Beginner to Elite.
How Many Squat Jump Should You Be Able to Do?
A fit adult man at about 180 lb should be able to do around 34 Squat Jump in one set, which is an Intermediate result. An advanced lifter does 68+, and an elite lifter reaches 108 or more.
Squat Jump rep targets for a 180 lb man, by training level:
Men vs women: a 180 lb man should do about 34 Squat Jump at an Intermediate level, while a 140 lb woman should do about 33.
By age: at an Intermediate level a 30 year old does about 35 Squat Jump, dropping to about 28 by age 50. See the By Age tab for every band.
What counts as a good number? Anything at or above the Intermediate target puts you past the beginner and novice bands for your bodyweight. Beginners often start with fewer than one and build up; clearing the Advanced number is a strong target for trained gym lifters.
FitnessVolt strength standards, with gym and competition datasets labeled separately
How Strong Is Your Squat Jump?
That clears the median for this bodyweight and gives you a useful benchmark for the next tier.
Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your rep count falls, not a measured frequency count.
Reader Data Is Still Building
We do not have enough reader-submitted Squat Jump entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:
Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.
How Much Should You Squat Jump?
Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.
How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.
| 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 |
| 90 | < 1 | 4 | 31 | 69 | 115 |
| 100 | < 1 | 6 | 32 | 69 | 111 |
| 110 | < 1 | 7 | 33 | 67 | 107 |
| 120 | < 1 | 8 | 33 | 66 | 104 |
| 130 | < 1 | 9 | 33 | 64 | 100 |
| 140 | < 1 | 9 | 33 | 63 | 97 |
| 150 | < 1 | 9 | 32 | 61 | 94 |
| 160 | < 1 | 10 | 32 | 60 | 91 |
| 170 | < 1 | 10 | 31 | 58 | 89 |
| 180 | < 1 | 10 | 31 | 57 | 86 |
| 190 | < 1 | 10 | 30 | 56 | 84 |
| 200 | < 1 | 10 | 30 | 54 | 81 |
| 210 | < 1 | 10 | 29 | 53 | 79 |
| 220 | < 1 | 10 | 29 | 52 | 77 |
| 230 | < 1 | 10 | 28 | 50 | 75 |
| 240 | < 1 | 10 | 27 | 49 | 73 |
| 250 | < 1 | 10 | 27 | 48 | 71 |
| 260 | < 1 | 9 | 26 | 47 | 69 |
Is Your Squat Jump Good?
A quick read on what counts as a good Squat Jump at each level, for a typical male and female lifter.
Men (180 lb): a good (Intermediate) Squat Jump is about 34 reps. Advanced lifters hit 68 reps, and Elite is 108 reps.
Women (140 lb): a good (Intermediate) Squat Jump is about 33 reps. Advanced lifters hit 63 reps, and Elite is 97 reps.
Squat Jump Rep Targets by Bodyweight and Age
Men: a 180 lb male should do about 34 reps at an Intermediate level.
Women: a 140 lb female should do about 33 reps at an Intermediate level.
By bodyweight (men): A 150 lb lifter does about 35 reps, and a 220 lb lifter does about 33 reps at an Intermediate level. Find your exact bodyweight in the table above.
By age (men): at an Intermediate level a 30 year old male does about 35 reps, while by age 50 the Intermediate standard is about 28 reps. See the By Age tab for every age band.
FitnessVolt strength standards, with source populations labeled separately
How Does Age Affect Squat Jump Strength?
How Squat Jump standards change across different age groups. Values represent a 1RM in lbs.
How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.
| 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 |
| 15 | < 1 | 3 | 23 | 51 | 83 |
| 20 | < 1 | 7 | 31 | 63 | 100 |
| 25 | < 1 | 8 | 33 | 65 | 103 |
| 30 | < 1 | 8 | 33 | 65 | 103 |
| 35 | < 1 | 8 | 33 | 65 | 103 |
| 40 | < 1 | 8 | 33 | 65 | 103 |
| 45 | < 1 | 6 | 30 | 61 | 96 |
| 50 | < 1 | 4 | 26 | 55 | 88 |
| 55 | < 1 | 1 | 22 | 49 | 80 |
| 60 | < 1 | < 1 | 17 | 42 | 70 |
| 65 | < 1 | < 1 | 13 | 35 | 60 |
| 70 | < 1 | < 1 | 9 | 28 | 51 |
| 75 | < 1 | < 1 | 6 | 22 | 43 |
| 80 | < 1 | < 1 | 2 | 17 | 35 |
| 85 | < 1 | < 1 | < 1 | 12 | 28 |
| 90 | < 1 | < 1 | < 1 | 9 | 23 |
What Do Squat Jump Strength Standards Mean?
Stronger than 5% of lifters. You are learning to hit proper depth on the Squat Jump, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.
Stronger than 20% of lifters. You can execute the Squat Jump with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.
Stronger than 50% of lifters. Your Squat Jump technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.
Stronger than 80% of lifters. You have refined your Squat Jump 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.
Stronger than 95% of lifters. Your Squat Jump 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 Jump
Tier-specific training recommendations to move your Squat Jump to the next level.
- Train the Squat Jump 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.
- Switch from linear to weekly periodization (e.g., light/medium/heavy days).
- Add a Squat Jump 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.
- 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 Jump movement pattern.
- 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 Jump under meet conditions.
How to Perform Squat Jump
- Stand with feet shoulder-width apart, arms at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and back straight.
- Once in the squat position, explosively jump up, swinging your arms overhead for momentum.
- Land softly on your feet, immediately lowering back into the squat position to prepare for the next jump.
- Repeat for the desired number of repetitions.
Tips for Squat Jump
- 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.
Where Do These Squat Jump Standards Come From?
FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
Is Your Squat Jump Good for Your Weight?
Use this page to compare your Squat Jump against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:
- Start with Standards to find the tier closest to your bodyweight.
- Use Gym Percentiles when you want self-reported gym comparisons.
- Use Competition for verified meet-result percentiles where the lift supports it.
- Use By Age when age-segmented gym data is available.
If you do not know your 1RM, use the one rep max calculator to estimate it from any rep set. For example, if you can Squat Jump 185 lbs for 5 reps, the calculator will estimate your max.
The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.
Frequently Asked Questions
