What is a good Squat?
For a 180 lb male, an Intermediate Squat is about 292 lb (1.62x bodyweight). Advanced starts around 373 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Squat Standards by Bodyweight
Levels from the FitnessVolt strength standards model, not meet percentiles. Gym and competition data have their own sections below. Updated June 10, 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 | 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 |
| 90 | 39 | 71 | 114 | 167 | 226 |
| 100 | 46 | 79 | 124 | 179 | 241 |
| 110 | 51 | 87 | 134 | 191 | 254 |
| 120 | 57 | 94 | 143 | 201 | 267 |
| 130 | 63 | 101 | 152 | 212 | 279 |
| 140 | 68 | 108 | 160 | 222 | 290 |
| 150 | 73 | 115 | 168 | 231 | 301 |
| 160 | 78 | 121 | 175 | 240 | 311 |
| 170 | 83 | 127 | 183 | 248 | 320 |
| 180 | 88 | 133 | 190 | 256 | 329 |
| 190 | 93 | 138 | 196 | 264 | 338 |
| 200 | 97 | 144 | 203 | 272 | 347 |
| 210 | 101 | 149 | 209 | 279 | 355 |
| 220 | 106 | 154 | 215 | 286 | 363 |
| 230 | 110 | 159 | 221 | 293 | 371 |
| 240 | 114 | 164 | 227 | 299 | 378 |
| 250 | 118 | 169 | 232 | 306 | 385 |
| 260 | 122 | 173 | 238 | 312 | 392 |
The Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Squat Standards by Age
How the Squat standards change with age, as a 1RM in lb. 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 | 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 |
| 15 | 55 | 91 | 137 | 193 | 255 |
| 20 | 63 | 104 | 157 | 221 | 292 |
| 25 | 65 | 107 | 161 | 227 | 300 |
| 30 | 65 | 107 | 161 | 227 | 300 |
| 35 | 65 | 107 | 161 | 227 | 300 |
| 40 | 65 | 107 | 161 | 227 | 300 |
| 45 | 62 | 101 | 153 | 215 | 284 |
| 50 | 58 | 95 | 143 | 202 | 267 |
| 55 | 54 | 88 | 133 | 187 | 247 |
| 60 | 49 | 80 | 121 | 170 | 225 |
| 65 | 44 | 72 | 109 | 154 | 203 |
| 70 | 40 | 65 | 98 | 138 | 183 |
| 75 | 35 | 58 | 88 | 123 | 163 |
| 80 | 32 | 52 | 78 | 110 | 146 |
| 85 | 28 | 47 | 70 | 99 | 131 |
| 90 | 26 | 42 | 63 | 89 | 118 |
The Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Squat in the Gym
Self-reported lifts from the Symmetric Strength gym dataset, n=418,114, updated June 5, 2026. These are real logged lifts as estimated 1RM. Bodyweight classes with fewer than 100 entries are not shown.
| Bodyweight class | Sample size | 25th %ile | Median | 75th %ile | 90th %ile | Median × BW |
|---|---|---|---|---|---|---|
| 59kg | 7,066 | 147 lb (66.7 kg) | 181 lb (82.0 kg) | 222 lb (100.5 kg) | 258 lb (117.0 kg) | 1.39x |
| 66kg | 27,679 | 177 lb (80.2 kg) | 216 lb (97.9 kg) | 257 lb (116.7 kg) | 296 lb (134.2 kg) | 1.48x |
| 74kg | 73,562 | 204 lb (92.3 kg) | 244 lb (110.5 kg) | 287 lb (130.0 kg) | 328 lb (148.8 kg) | 1.49x |
| 83kg | 118,167 | 225 lb (102.0 kg) | 270 lb (122.5 kg) | 319 lb (144.7 kg) | 363 lb (164.7 kg) | 1.48x |
| 93kg | 99,230 | 239 lb (108.5 kg) | 292 lb (132.3 kg) | 346 lb (156.8 kg) | 398 lb (180.5 kg) | 1.42x |
| 105kg | 44,764 | 253 lb (114.9 kg) | 309 lb (140.0 kg) | 368 lb (166.7 kg) | 424 lb (192.5 kg) | 1.33x |
| 120kg | 16,579 | 257 lb (116.4 kg) | 325 lb (147.2 kg) | 397 lb (180.0 kg) | 460 lb (208.7 kg) | 1.23x |
| 120+kg | 6,238 | 228 lb (103.2 kg) | 320 lb (145.1 kg) | 412 lb (186.7 kg) | 512 lb (232.1 kg) | 1.12x |
Squat in Competition
The FitnessVolt Competition Percentile (FVCP) data: best successful raw squat from judged powerlifting meets in the OpenPowerlifting dataset, n=962,229 meet entries in the classes shown. Older weight classes (82.5 kg) and current IPF classes (83 kg) are listed separately because federations use both.
| Weight class | Sample size | 10th %ile | Median | 75th %ile | 90th %ile | 95th %ile | 99th %ile |
|---|---|---|---|---|---|---|---|
| 52 kg | 1,909 | 94 lb (42.5 kg) | 180 lb (81.7 kg) | 231 lb (105.0 kg) | 287 lb (130.0 kg) | 331 lb (150.0 kg) | 545 lb (247.1 kg) |
| 53 kg | 3,075 | 127 lb (57.5 kg) | 209 lb (95.0 kg) | 265 lb (120.0 kg) | 309 lb (140.0 kg) | 331 lb (150.0 kg) | 380 lb (172.5 kg) |
| 56 kg | 2,930 | 154 lb (70.0 kg) | 243 lb (110.0 kg) | 303 lb (137.4 kg) | 353 lb (160.0 kg) | 380 lb (172.5 kg) | 424 lb (192.5 kg) |
| 59 kg | 12,888 | 187 lb (85.0 kg) | 287 lb (130.0 kg) | 342 lb (155.0 kg) | 386 lb (175.0 kg) | 413 lb (187.5 kg) | 468 lb (212.5 kg) |
| 60 kg | 6,615 | 182 lb (82.5 kg) | 281 lb (127.5 kg) | 336 lb (152.5 kg) | 386 lb (175.0 kg) | 411 lb (186.4 kg) | 452 lb (205.0 kg) |
| 66 kg | 28,027 | 231 lb (105.0 kg) | 336 lb (152.5 kg) | 386 lb (175.0 kg) | 430 lb (195.0 kg) | 463 lb (210.0 kg) | 513 lb (232.5 kg) |
| 67.5 kg | 21,702 | 225 lb (102.1 kg) | 331 lb (150.0 kg) | 386 lb (175.0 kg) | 430 lb (195.0 kg) | 452 lb (205.0 kg) | 502 lb (227.5 kg) |
| 74 kg | 55,467 | 270 lb (122.5 kg) | 375 lb (170.0 kg) | 430 lb (195.0 kg) | 474 lb (215.0 kg) | 502 lb (227.5 kg) | 557 lb (252.5 kg) |
| 75 kg | 40,964 | 265 lb (120.0 kg) | 375 lb (170.0 kg) | 424 lb (192.5 kg) | 470 lb (213.1 kg) | 502 lb (227.5 kg) | 551 lb (250.0 kg) |
| 77 kg | 1,273 | 276 lb (125.0 kg) | 386 lb (175.0 kg) | 441 lb (200.0 kg) | 485 lb (220.0 kg) | 509 lb (231.0 kg) | 562 lb (255.0 kg) |
| 82.5 kg | 51,719 | 298 lb (135.0 kg) | 405 lb (183.7 kg) | 457 lb (207.5 kg) | 507 lb (230.0 kg) | 535 lb (242.5 kg) | 601 lb (272.5 kg) |
| 83 kg | 78,720 | 309 lb (140.0 kg) | 408 lb (185.0 kg) | 463 lb (210.0 kg) | 513 lb (232.5 kg) | 540 lb (245.0 kg) | 596 lb (270.5 kg) |
| 85 kg | 1,581 | 298 lb (135.0 kg) | 403 lb (183.0 kg) | 457 lb (207.5 kg) | 507 lb (230.0 kg) | 529 lb (240.0 kg) | 573 lb (260.0 kg) |
| 90 kg | 56,498 | 320 lb (145.0 kg) | 430 lb (195.0 kg) | 485 lb (220.0 kg) | 540 lb (245.0 kg) | 573 lb (260.0 kg) | 628 lb (285.0 kg) |
| 93 kg | 80,609 | 331 lb (150.0 kg) | 441 lb (200.0 kg) | 496 lb (225.0 kg) | 551 lb (250.0 kg) | 579 lb (262.5 kg) | 639 lb (290.0 kg) |
| 94 kg | 1,426 | 331 lb (150.0 kg) | 441 lb (200.0 kg) | 487 lb (221.0 kg) | 543 lb (246.5 kg) | 567 lb (257.4 kg) | 623 lb (282.4 kg) |
| 100 kg | 52,653 | 342 lb (155.0 kg) | 457 lb (207.5 kg) | 518 lb (235.0 kg) | 573 lb (260.0 kg) | 606 lb (275.0 kg) | 672 lb (305.0 kg) |
| 105 kg | 60,327 | 353 lb (160.0 kg) | 468 lb (212.5 kg) | 529 lb (240.0 kg) | 584 lb (265.0 kg) | 617 lb (280.0 kg) | 683 lb (310.0 kg) |
| 110 kg | 36,667 | 353 lb (160.0 kg) | 485 lb (220.0 kg) | 551 lb (250.0 kg) | 606 lb (275.0 kg) | 645 lb (292.5 kg) | 717 lb (325.0 kg) |
| 120 kg | 31,980 | 369 lb (167.5 kg) | 502 lb (227.5 kg) | 562 lb (255.0 kg) | 628 lb (285.0 kg) | 667 lb (302.5 kg) | 733 lb (332.5 kg) |
| 125 kg | 24,856 | 369 lb (167.5 kg) | 507 lb (230.0 kg) | 579 lb (262.5 kg) | 640 lb (290.3 kg) | 683 lb (310.0 kg) | 766 lb (347.5 kg) |
| 140 kg | 9,546 | 375 lb (170.1 kg) | 529 lb (240.0 kg) | 606 lb (275.0 kg) | 682 lb (309.2 kg) | 717 lb (325.4 kg) | 805 lb (365.0 kg) |
Squat in the Gym by Age
The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.
| Age bracket | Sample size | 25th %ile | Median | 75th %ile | 90th %ile |
|---|---|---|---|---|---|
| <20 | 56,946 | 206 lb (93.3 kg) | 257 lb (116.7 kg) | 314 lb (142.2 kg) | 368 lb (166.7 kg) |
| 20-29 | 203,317 | 222 lb (100.5 kg) | 273 lb (124.0 kg) | 328 lb (148.8 kg) | 386 lb (175.0 kg) |
| 30-39 | 83,183 | 221 lb (100.2 kg) | 273 lb (124.0 kg) | 329 lb (149.3 kg) | 384 lb (174.0 kg) |
| 40-49 | 23,882 | 225 lb (102.1 kg) | 270 lb (122.5 kg) | 322 lb (145.8 kg) | 376 lb (170.5 kg) |
| 50-59 | 6,949 | 210 lb (95.3 kg) | 259 lb (117.3 kg) | 311 lb (141.0 kg) | 373 lb (169.3 kg) |
| 60+ | 1,577 | 154 lb (70.0 kg) | 223 lb (101.3 kg) | 284 lb (128.9 kg) | 352 lb (159.7 kg) |
Check Your Squat Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
Competition percentile (FVCP): .
Gym percentile: .
What the Squat Strength Levels Mean
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.
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.
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.
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.
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.
- 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.
- 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.
- 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.
- 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.
How to Perform Squat
- Start by standing tall with your feet shoulder-width apart, toes slightly pointed out.
- Engage your core and keep your chest up.
- Initiate the movement by bending at the hips and knees, lowering your body as if sitting back into a chair.
- Ensure your knees track over your toes and do not cave inward.
- Lower down until your thighs are parallel to the floor (or as far as your mobility allows).
- Press through your heels to return to the starting position, extending your hips and knees.
- Repeat for the desired number of repetitions.
Tips
- 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?
The levels on this page are the FitnessVolt strength standards model, not meet percentiles. The Squat in Competition section shows real raw meet percentiles from the OpenPowerlifting dataset. The Squat in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: June 10, 2026
- Competition data: OpenPowerlifting - open database of verified meet results from 200+ federations worldwide (data license).
- Method: FVCP methodology - how the competition percentiles and cohorts (sex, equipment, bodyweight) are computed.
- Reference: Wilks, R. (1994), and Vanderburgh & Batterham, on coefficient-based normalization of strength across bodyweight - the lineage FVCP builds on for fair cross-bodyweight comparison.
Fitness Volt Competition Percentile (FVCP), 2026. Competition percentiles from 2.5M+ verified meet results, OpenPowerlifting. Beginner to Elite levels are the FitnessVolt strength standards model. https://fitnessvolt.com/strength-standards/methodology/
Frequently Asked Questions
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Compare Squat
See how Squat standards compare side by side with other exercises.
