Max Squat Calculator

Enter your best recent set below. We estimate your one-rep max squat with the Brzycki formula, then rank it against real squats logged by lifters on Gravitus, so you see exactly where you stand from Beginner to Elite.

Calculate Your Squat Strength Level

1RM estimated from your weight and reps with the Brzycki formula

How Men's Squat 1RMs Are Distributed

Estimated one-rep max

Men: 25th percentile 197 lb · median 253 lb · 75th percentile 309 lb

Women: 25th percentile 99 lb · median 137 lb · 75th percentile 176 lb

Track Your Strength Progress

Visualize your strength gains over time with Gravitus. The app calculates your estimated one-rep max on every set, tracks your trends, and shows you the day you move up a strength level.

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Squat Standards for Men (lbs)

Bodyweight (lbs) Beginner Novice Intermediate median Advanced Elite
120* 95 140 185 245 295
130* 100 145 195 260 310
140 105 155 205 275 330
150 120 175 235 300 365
160 125 180 250 315 385
170 130 195 265 325 395
180 140 205 275 340 415
190 140 205 275 355 435
200 140 210 280 360 450
210 140 210 285 370 455
220 140 215 300 380 455
230 140 215 300 390 465
240 140 215 300 395 480
250 140 215 300 415 485
260* 140 215 305 425 490
270* 145 220 310 435 505
280* 150 230 320 445 520
290* 155 235 330 460 535
300* 160 240 340 470 545

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

Squat Standards for Women (lbs)

Bodyweight (lbs) Beginner Novice Intermediate median Advanced Elite
100* 45 80 120 155 190
110 45 85 125 165 205
120 50 95 140 185 230
130 55 105 145 190 235
140 55 105 155 195 245
150 60 105 155 205 255
160 60 105 155 220 265
170 60 105 155 220 270
180 60 105 155 220 275
190 60 105 155 220 275
200 60 105 155 235 300

Unmarked rows are computed from real Gravitus lifter data. * Estimated with allometric scaling, outside the bodyweight range with enough logged lifters.

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.

How These Squat Standards Work

Every level here is drawn from squats that real people have logged on Gravitus, grouped by bodyweight and gender. Enter a set and we estimate your one-rep max, then place it against those logged lifts and show you the exact percentile you land in. These are not generic formula targets: the numbers reflect what lifters are actually pulling and pressing, and they shift as more real training gets logged.

We rank you against other lifters at your bodyweight and gender. We do not publish age-bracket standards, because we do not have enough age data to make an age comparison honest.

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 few percent of logged lifters. May require favorable genetics to achieve.

Squat Calculator FAQs

A good squat is one that ranks well against real lifters at your bodyweight. Gravitus compares your estimated one-rep max to squats actually logged by people who lift and places you from Beginner to Elite. Intermediate sits around the middle of the pack for your gender and bodyweight, and Elite is the strongest few percent of logged squats. Squatting your own bodyweight for reps is a solid milestone, and a double-bodyweight squat is genuinely advanced.

Most lifters build their squat over years of training and hold much of it well into their 40s and beyond. We rank your squat against the real lifts people log on Gravitus rather than adjusting for age, because we do not have enough age data to publish honest age-bracket standards. Your percentile compares you to other lifters at your bodyweight and gender, not to your age group.

The calculator estimates your one-rep max from the weight and reps you enter using the Brzycki formula, which is most accurate for sets of 1 to 10 reps. Your strength level and percentile then come from squats actually logged by lifters on Gravitus, so the ranking reflects real performance rather than a theoretical model.

To improve your squat: 1) Follow a progressive overload program that gradually adds weight or reps, 2) Ensure proper form with adequate depth, a braced core, and correct knee tracking, then build your glutes, hamstrings, and core with front squats and pause squats, 3) Recover with enough sleep and protein. The Gravitus app tracks your squat over time and shows you the day you move up a strength level.

Yes. We rank women against squats logged by other women and men against squats logged by other men, so every lifter is compared to a like-for-like group at the same bodyweight. The women's and men's standards each come from their own real-data distribution rather than one being scaled from the other.

Heavier lifters tend to move more total weight, while lighter lifters often lift more relative to their bodyweight. Our standards are grouped by bodyweight bracket, so your squat is compared to lifters who weigh about what you do rather than to everyone at once.

For most lifters, testing a true one-rep max every 8 to 12 weeks is plenty. Testing maxes too often is fatiguing and raises injury risk. Estimating your one-rep max from submaximal sets of 5 to 8 reps is a safer way to track progress, and the Gravitus app does this automatically for every set you log.

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