Squat Strength Standards

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The back squat is the king of lower body exercises and a cornerstone of strength training. It tests total body strength with emphasis on the quadriceps, glutes, and core. These standards show how your squat compares to other lifters of your bodyweight and gender, from beginner to elite levels.

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Squat Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
120 85 135 175 225 280
130 95 150 190 240 300
140 100 160 205 260 325
150 110 170 220 275 345
160 115 185 235 295 365
170 125 195 250 315 390
180 130 205 265 330 410
190 140 215 280 350 435
200 145 230 295 365 455
210 155 240 305 380 475
220 160 250 320 400 500
230 165 260 330 415 520
240 175 270 345 430 540
250 180 280 355 445 555
260 185 285 365 460 570
270 195 295 375 470 585
280 200 305 385 485 600
290 205 310 395 495 615
300 210 320 405 510 630

Squat Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
100 40 65 95 135 180
110 45 75 105 150 200
120 50 80 115 165 220
130 55 85 125 180 240
140 55 95 135 190 255
150 60 100 145 205 275
160 65 105 155 220 290
170 70 110 165 230 305
180 70 120 170 240 320
190 75 125 180 255 335
200 80 130 190 265 350

Tips for Improving Your Squat

To improve your squat: work on ankle and hip mobility, strengthen your core and upper back to maintain position, practice box squats and pause squats to build strength out of the hole, use belt squats or leg press as accessory movements, and follow a structured program with planned deloads.

Strength Levels Explained

  • Beginner

    The strength level of someone who has recently started training. Achievable within the first few months of proper training.

  • Novice

    Represents early progress with consistent training. Most dedicated lifters reach this level within their first year.

  • Intermediate

    Above-average strength that represents consistent, dedicated training over multiple years.

  • Advanced

    Exceptional strength that far exceeds the average lifter. Requires years of dedicated programming and nutrition.

  • Elite

    Competitive-level strength representing the top 1% of lifters. May require favorable genetics to achieve.

Frequently Asked Questions

A good goal for most men is to squat 1.5x their bodyweight, which represents an intermediate level. For women, squatting 1.0-1.25x bodyweight is a solid intermediate target. These benchmarks assume proper depth (at least parallel) with good form.

Yes, squatting 2x bodyweight is an advanced level achievement for most bodyweight classes. This typically requires several years of dedicated training and represents top-tier recreational lifter strength.

For these standards, a proper squat means the hip crease drops below the top of the knee (at or below parallel). Partial squats with heavier weights don't count toward these benchmarks. Full depth squats build more strength and muscle.

It's normal to deadlift more than you squat. Most lifters deadlift 10-30% more than their squat. The deadlift uses more posterior chain muscles and has a shorter range of motion. If your deadlift is more than 40% above your squat, you may have squat-specific weaknesses to address.

More Strength Standards

Compare your strength across exercises

Bench Press Deadlift Overhead Press Barbell Row Incline Bench Press Front Squat

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