ðïļ Squat Standards Chart
Squat strength standards by body weight and level.
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 â 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 â 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 | 6â12 months of regular training |
| Intermediate | 1â3 years of structured training |
| Advanced | 3â5+ 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 5â10% 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.