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Squat strength standards

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.

Good target 292 lb Intermediate at 180 lb
Next tier 373 lb Advanced standard
Gym median 270 lb (122.5 kg) Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source Verified competition data
Available views Standards / Gym Percentiles / Competition / By Age
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Squat

A solid (Intermediate) Squat for a 180 lb male is about 292 lb (1.62x bodyweight). Use the calculator below to convert your own Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 373 lb (2.07x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Squat demonstration
Competition-Verified

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

Primary Muscles Quadriceps, Glutes, Hamstrings, Core
Equipment Barbell, Squat Rack
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

How Strong Is Your Squat?

Beginner (competition scale)
Typical FVCP: 9th percentile
A 180 lb male lifting 292 lbs (1.62x bodyweight) on the Squat ranks Beginner on the FVCP competition scale, stronger than ~9% of verified competition lifters at this bodyweight. This same lift is Intermediate on the standards table above; competition lifters are a stronger population than typical gym lifters, so the two scales use the same words for different bars. Enter your own numbers above to see where you stand.

That is a starting benchmark for this bodyweight. Use your own lift above to see the next realistic jump.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

292 lb Typical 1RM (Intermediate)
1.62x x Bodyweight

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.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Squat?

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 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

Is Your Squat Good?

A quick read on what counts as a good Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Squat is about 292 lb (1.62x bodyweight). Advanced lifters hit 373 lb (2.07x), and Elite is 460 lb (2.56x).

Women (140 lb): a good (Intermediate) Squat is about 160 lb (1.14x bodyweight). Advanced lifters hit 222 lb (1.59x), and Elite is 290 lb (2.07x).

How Much Should You Be Able to Squat?

Men: a 180 lb male should lift about 292 lb at an Intermediate level (a beginner target is around 162 lb).

Women: a 140 lb female should lift about 160 lb at an Intermediate level (a beginner target is around 68 lb).

By bodyweight (men): A 150 lb lifter lifts about 242 lb, and a 220 lb lifter lifts about 353 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 287 lb, while by age 50 the Intermediate standard is about 255 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Squat Strength?

How Squat 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
15 120 175 244 324 411
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 progress with the one rep max calculator →
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?

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: June 10, 2026

Is Your Squat Good for Your Weight?

Use this page to compare your Squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. 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 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

A "good" Squat 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 on the Squat 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

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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.