Strength standards

Squat standards: how much should you lift?

One-rep max targets by bodyweight for men and women, from beginner to elite. Enter your max to see your level and the next target.

MenWomen

Bodyweight (kg)

Your squat 1RM (kg)

Only know a 5-rep max? Convert it with the 1RM calculator.

Squat standards for men (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	37.5	62.5	75	100	125
55 kg	42.5	70	82.5	110	137.5
60 kg	45	75	90	120	150
65 kg	50	82.5	97.5	130	162.5
70 kg	52.5	87.5	105	140	175
75 kg	57.5	95	112.5	150	187.5
80 kg	60	100	120	160	200
85 kg	65	107.5	127.5	170	212.5
90 kg	67.5	112.5	135	180	225
95 kg	72.5	120	142.5	190	237.5
100 kg	75	125	150	200	250
110 kg	82.5	137.5	165	220	275
120 kg	90	150	180	240	300
130 kg	97.5	162.5	195	260	325
140 kg	105	175	210	280	350

Squat standards for women (kg, 1RM)

Bodyweight	beginner	novice	intermediate	advanced	elite
50 kg	25	37.5	62.5	75	100
55 kg	27.5	42.5	70	82.5	110
60 kg	30	45	75	90	120
65 kg	32.5	50	82.5	97.5	130
70 kg	35	52.5	87.5	105	140
75 kg	37.5	57.5	95	112.5	150
80 kg	40	60	100	120	160
85 kg	42.5	65	107.5	127.5	170
90 kg	45	67.5	112.5	135	180
95 kg	47.5	72.5	120	142.5	190
100 kg	50	75	125	150	200
110 kg	55	82.5	137.5	165	220
120 kg	60	90	150	180	240
130 kg	65	97.5	162.5	195	260
140 kg	70	105	175	210	280

What the levels mean

Beginner: stronger than 5 % of lifters; a few weeks of training.
Novice: stronger than 20 %; around 6 months of consistent training.
Intermediate: stronger than 50 %; about 2 years.
Advanced: stronger than 80 %; 5+ years of focused training.
Elite: stronger than 95 %; competitive level.

How to move up a level

Train the lift two or three times a week with 3–5 heavy sets, add 2.5 kg whenever you hit the top of the rep range, and keep the accessory work that supports it. The 4-day strength plan is built exactly for that.

Bench Press standards Deadlift standards Overhead Press standards Barbell Row standards Dumbbell Bench Press (per hand) standards

Frequently asked questions

How much should a man be able to squat?

At 80 kg bodyweight: beginner 60 kg, intermediate 120 kg, advanced 160 kg, elite 200 kg (one-rep max). Scale with the table for your weight.

How much should a woman be able to squat?

At 65 kg bodyweight: beginner 32.5 kg, intermediate 82.5 kg, advanced 97.5 kg, elite 130 kg.

Is a bodyweight squat good?

A 1× bodyweight squat is roughly the intermediate standard for men and advanced for women on this lift.

Where do these standards come from?

Ratios of lift to bodyweight commonly used in strength coaching and consistent with large training-log datasets. They are guides, not rules: limb length, age and training history all shift them.

I only know my 5-rep max. How do I compare?

Convert it with the 1RM calculator first (a 5-rep max is roughly 87 % of your 1RM), then use the table.