🏋️ Squat Standards Chart
Squat strength standards by body weight and level.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
The barbell back squat is the king of lower body exercises and one of the three competition lifts in powerlifting. It targets the quadriceps, glutes, hamstrings, and core. These standards show approximate one-rep max (1RM) values for the high-bar back squat based on body weight and training experience. Squat strength typically falls between bench press and deadlift numbers.
Squat Standards — Men (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 | 100 | 130 | 170 | 225 | 275 |
| 140 | 115 | 155 | 200 | 260 | 320 |
| 160 | 130 | 175 | 225 | 295 | 365 |
| 180 | 145 | 190 | 250 | 325 | 405 |
| 200 | 155 | 205 | 270 | 350 | 435 |
| 220 | 165 | 215 | 285 | 370 | 460 |
| 240 | 170 | 225 | 295 | 385 | 480 |
Squat Standards — Women (1RM in lbs)
| Body Weight (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 50 | 70 | 95 | 130 | 165 |
| 120 | 60 | 85 | 115 | 155 | 195 |
| 140 | 70 | 95 | 130 | 175 | 220 |
| 160 | 80 | 105 | 140 | 190 | 240 |
| 180 | 85 | 115 | 150 | 200 | 255 |
Strength Level Definitions
| Level | Description |
|---|---|
| Beginner | Less than 6 months of consistent training |
| Novice | 6–12 months of regular training |
| Intermediate | 1–3 years of structured training |
| Advanced | 3–5+ years of dedicated training |
| Elite | 5+ years, competitive-level strength |
Standards based on 1 rep max (1RM) for the high-bar back squat to parallel depth. Weight in lbs. Data derived from ExRx.net strength standards, Symmetric Strength, and competitive powerlifting records. Low-bar squat numbers are typically 5–10% higher. Always squat in a power rack or with competent spotters.
About this chart
Squat strength standards chart showing expected weights by body weight, sex, and experience level. Determine whether your squat is beginner, novice, intermediate, advanced, or elite. Based on competitive powerlifting records and widely recognized strength benchmarks to help you gauge progress and plan your training.
History of squat strength standards
Squat standards in their current form draw heavily on the analytical work of Greg Nuckols and the Stronger By Scienceteam, who in the 2010s aggregated competition data from federations worldwide to produce the most statistically rigorous strength benchmarks publicly available. Earlier categorization came from Rippetoe's Practical Programming (2006), which proposed bodyweight-multiplier tiers. Federation records from the IPF and USAPL anchor the elite ceiling. Because squat depth standards differ between gyms and competition (parallel vs. ATG), modern charts typically assume competition-legal depth, where the hip crease drops below the top of the knee.
How to read this chart step by step
- Identify your bodyweight class on the chart.
- Locate your true 1RM at competition depth; partial squats overstate your tier significantly.
- Read across to find your category, with Intermediate typically near 1.75x bodyweight male and 1.25x female.
- Confirm whether the chart references a back squat (most common) or front squat, which runs about 80-85% of back squat values.
- Use repeated testing every 12 weeks to chart progression rather than relying on grinding singles in training.
Examples by age and sex
A 70 kg female squatting 100 kg reaches Advanced on most Stronger By Science tables, near the 80th percentile of trained female lifters. An 85 kg male squatting 140 kg is squarely Intermediate, the most populated tier by far. A 100 kg male squatting 200 kg approaches Advanced-Elite, with elite for that bodyweight starting around 230-240 kg in IPF data. Older lifters (50+) should expect tier values to be 10-15% lower for the same training history due to age-related strength loss.
Limitations
Squat charts are the most depth-sensitive of the three powerlifts; a quarter squat can double the apparent number, and many self-reported maxes do not meet competition standards. Anthropometry matters: long femurs disadvantage the lift, while a short torso and good ankle mobility favour it. Chart values also assume free-weight back squats with a barbell; Smith machine, hack squat, or belt squat figures are not comparable. Finally, the data underrepresents women and lifters over 50, so percentile estimates in those groups are wider.
Sources
- Nuckols G, et al. Stronger By Science strength standards database, 2015-2023.
- Rippetoe M, Kilgore L. Practical Programming for Strength Training. The Aasgaard Company, 2006.
- International Powerlifting Federation. Squat records by weight class.
- ExRx.net. Squat Strength Standards.
Frequently Asked Questions
- What squat weight is considered intermediate?
- An intermediate squat is generally around 1.25 to 1.5 times your body weight for men and 0.75 to 1 times body weight for women. These figures assume a full-depth barbell back squat with proper form and no supportive equipment.
- Why are squat standards lower than deadlift standards?
- The squat requires greater range of motion, more joint mobility, and places higher demands on the quadriceps and core compared to the deadlift. Most lifters can deadlift 10-20% more than they squat, which is reflected in the strength standard tables.
- How do body weight classes affect squat standards?
- Lighter lifters tend to have higher strength-to-body-weight ratios, meaning they can often squat proportionally more relative to their size. Absolute strength increases with body weight, but the ratio typically decreases, which is why standards are always organized by weight class.