Average Squat: Real Lifter Data
The average squat for men who lift is 253 lb (estimated one-rep max): the median of men who log the squat on Gravitus. For women who lift, the average is 137 lb. These are medians of real logged sets, not numbers scaled from a formula. People who track their workouts train more than the average person, so treat these as averages for lifters, not the general population.
is the median estimated 1RM across men who log the squat on Gravitus. The middle half sit between 198 lb and 309 lb.
Updated weekly from Gravitus workout data. Last computed Sep 6, 2026.
How Men's Squat 1RMs Are Distributed
Estimated one-rep max
Men: 25th percentile 198 lb · median 253 lb · 75th percentile 309 lb · a 315 lb squat beats 76% of men
Women: 25th percentile 99 lb · median 137 lb · 75th percentile 176 lb · a 225 lb squat beats 93% of women
Average Squat by Bodyweight
| Bodyweight (lbs) | Average: Men (lbs) | Average: Women (lbs) |
|---|---|---|
| 110 | - | 130 |
| 120 | - | 140 |
| 130 | - | 145 |
| 140 | 205 | 150 |
| 150 | 235 | 155 |
| 160 | 250 | 155 |
| 170 | 260 | 155 |
| 180 | 275 | 155 |
| 190 | 275 | 155 |
| 200 | 285 | 155 |
| 210 | 285 | - |
| 220 | 295 | - |
| 230 | 300 | - |
| 240 | 300 | - |
| 250 | 300 | - |
The average is the median (50th percentile) estimated 1RM of real Gravitus lifters at each bodyweight. Brackets without enough logged lifters are omitted rather than filled with a formula.
Average vs. Strength Standards
The average tells you where the middle is: half of real lifters sit above it, half below. Strength standards answer a different question, what good looks like at your bodyweight, from Beginner to Elite. If you want targets instead of a midpoint, the squat strength standards break the same real data into five levels, and the strength calculator places you on them from any recent set.
Average Squat by Age
Strength on the squat typically climbs fast through your first training years, peaks somewhere in the late 20s to 30s, and declines only gradually after 40. Training history matters far more than the calendar: a well-trained 50-year-old beats most untrained 25-year-olds, and lifters who keep training into their 60s hold on to most of their strength.
Until then, treat the medians and by-bodyweight averages above as your benchmark at any age, and judge progress against your own logged history rather than an age chart someone extrapolated.
Frequently Asked Questions
Beat the Average
Log your squat in Gravitus and the app tracks your estimated 1RM on every set, so you can watch yourself pull away from the median.
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