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Squat standards

Enter your sex, bodyweight and best squat. You get your percentile among raw powerlifting competitors in your bodyweight class, your squat as a multiple of bodyweight, and how much more it takes to reach the next step up.

Sex
Unit

Example result

Your squat percentile

14th

Times bodyweight

1.75×

Against raw competitors, men 75–82.5 kg. 15 kg more reaches the 25th percentile.

Where you rank

A 140 kg squat is stronger than about 14% of raw competitors, men 75–82.5 kg.

Squat by percentile, raw competitors, men 75–82.5 kg
PercentileLoad× bodyweight
25th155 kg1.96×
Median180 kg2.25×
75th205 kg2.53×
90th227 kg2.80×
95th240 kg2.95×
Build a squat session from your max

Squat standards, four lifters

Light and heavy, kg and lb, younger and older. Where each squat lands changes what to do next.

  • Example 1

    A light lifter with a big squat

    A 66 kg lifter who squats 140 kg, a bit over twice his bodyweight.

    Sex
    Men
    Bodyweight
    66 kg
    Your squat 1RM
    140 kg
    • Your squat percentile43rd
    • Times bodyweight2.12 ×

    At this bodyweight 140 kg is close to the median of a strong group, and 7.5 kg short of it. His squat isn't the problem; check his bench and deadlift in the strength standards calculator before deciding what to prioritize.

    Build a squat session from your max Open with these numbers

  • Example 2

    One rep from the 25th percentile

    A woman at 130 lb who squats 185 lb to full depth.

    Sex
    Women
    Bodyweight
    130 lb
    Your squat 1RM
    185 lb
    • Your squat percentile24th
    • Times bodyweight1.42 ×

    2 lb from the 25th percentile: the next 5 lb jump clears it. Keep adding small jumps while every working set ends with 2 reps in reserve.

    Build a squat session from your max Open with these numbers

  • Example 3

    Four plates at 250 lb

    A heavy lifter at 250 lb who squats 405 lb.

    Sex
    Men
    Bodyweight
    250 lb
    Your squat 1RM
    405 lb
    • Your squat percentile20th
    • Times bodyweight1.62 ×

    Four plates is a strong squat in any gym, yet competitors in his class squat more. 25 lb to the 25th percentile is a goal for one training block: plan it from his max with the squat chart.

    Build a squat session from your max Open with these numbers

  • Example 4

    A lifter in his fifties

    A 52-year-old at 95 kg who squats 160 kg.

    Sex
    Men
    Bodyweight
    95 kg
    Your squat 1RM
    160 kg
    • Your squat percentile15th
    • Times bodyweight1.68 ×

    His class includes competitors of every age, so he ranks low. Against men aged 50 to 59 (all bodyweights) the median is 170 kg, 10 kg away. That is the fairer target.

    Build a squat session from your max Open with these numbers

How much should you squat?

Among raw powerlifting competitors, a stronger-than-average group, the median man in the classes from 60 to 100 kg squats 2.15 to 2.28 times bodyweight. The median woman from 48 to 69 kg squats 1.65 to 1.74 times.

A 2× bodyweight squat ranks around the 28th percentile for men at 75 to 82.5 kg and the 77th for women at 57 to 63 kg.

Squat as a multiple of bodyweight, raw powerlifting competitors (OpenPowerlifting)
Bodyweight class25th percentileMedian75th percentile90th percentile
Men, up to 60 kg (up to 132 lb)1.54×1.97×2.43×2.81×
Men, 60–67.5 kg (132–149 lb)1.88×2.26×2.61×2.92×
Men, 67.5–75 kg (149–165 lb)1.96×2.28×2.60×2.87×
Men, 75–82.5 kg (165–182 lb)1.96×2.25×2.53×2.80×
Men, 82.5–90 kg (182–198 lb)1.89×2.18×2.46×2.72×
Men, 90–100 kg (198–220 lb)1.87×2.15×2.42×2.67×
Men, 100–110 kg (220–243 lb)1.79×2.06×2.32×2.58×
Men, 110–125 kg (243–276 lb)1.65×1.93×2.19×2.44×
Men, over 125 kg (over 276 lb)1.43×1.71×1.98×2.21×
Women, up to 48 kg (up to 106 lb)1.29×1.61×1.94×2.26×
Women, 48–52 kg (106–115 lb)1.44×1.74×2.04×2.33×
Women, 52–57 kg (115–126 lb)1.45×1.74×2.03×2.30×
Women, 57–63 kg (126–139 lb)1.42×1.69×1.96×2.23×
Women, 63–69 kg (139–152 lb)1.38×1.65×1.91×2.17×
Women, 69–76 kg (152–168 lb)1.33×1.58×1.84×2.09×
Women, 76–84 kg (168–185 lb)1.23×1.47×1.72×1.96×
Women, over 84 kg (over 185 lb)1.03×1.26×1.50×1.73×

Average squat by bodyweight

The median squat of raw male competitors is 187.5 kg (413 lb) across all bodyweights; for women it is 107.5 kg (237 lb). By class, the middle half of competitors squats within the range in the right-hand column.

Median squat by bodyweight class, raw powerlifting competitors (OpenPowerlifting)
Bodyweight classMedianMiddle half
Men, up to 60 kg (up to 132 lb)110 kg (243 lb)82.5 kg (182 lb) to 140 kg (309 lb)
Men, 60–67.5 kg (132–149 lb)147.5 kg (325 lb)120 kg (265 lb) to 170 kg (375 lb)
Men, 67.5–75 kg (149–165 lb)165 kg (364 lb)142.5 kg (314 lb) to 190 kg (419 lb)
Men, 75–82.5 kg (165–182 lb)180 kg (397 lb)155 kg (342 lb) to 205 kg (452 lb)
Men, 82.5–90 kg (182–198 lb)190 kg (419 lb)165 kg (364 lb) to 215 kg (474 lb)
Men, 90–100 kg (198–220 lb)202.5 kg (446 lb)177.5 kg (391 lb) to 230 kg (507 lb)
Men, 100–110 kg (220–243 lb)215 kg (474 lb)187.5 kg (413 lb) to 245 kg (540 lb)
Men, 110–125 kg (243–276 lb)227.5 kg (502 lb)195 kg (430 lb) to 260 kg (573 lb)
Men, over 125 kg (over 276 lb)240 kg (529 lb)200 kg (441 lb) to 275 kg (606 lb)
Women, up to 48 kg (up to 106 lb)72.5 kg (160 lb)57.5 kg (127 lb) to 90 kg (198 lb)
Women, 48–52 kg (106–115 lb)87.5 kg (193 lb)72.5 kg (160 lb) to 105 kg (231 lb)
Women, 52–57 kg (115–126 lb)95 kg (209 lb)80 kg (176 lb) to 112.5 kg (248 lb)
Women, 57–63 kg (126–139 lb)102.5 kg (226 lb)85 kg (187 lb) to 120 kg (265 lb)
Women, 63–69 kg (139–152 lb)110 kg (243 lb)92.5 kg (204 lb) to 127.5 kg (281 lb)
Women, 69–76 kg (152–168 lb)115 kg (254 lb)95.5 kg (211 lb) to 135 kg (298 lb)
Women, 76–84 kg (168–185 lb)117.5 kg (259 lb)100 kg (220 lb) to 140 kg (309 lb)
Women, over 84 kg (over 185 lb)125 kg (276 lb)102.5 kg (226 lb) to 150 kg (331 lb)

Squat by age

The median squat peaks for competitors aged 24 to 34: 205 kg (452 lb) for men and 115 kg (254 lb) for women. At 60 and over it is 132.5 kg (292 lb) and 75 kg (165 lb). These groups pool every bodyweight.

Squat by age, raw powerlifting competitors, all bodyweights (OpenPowerlifting)
Age25th percentileMedian75th percentile
Men, 18–23160 kg (353 lb)190 kg (419 lb)217.5 kg (480 lb)
Men, 24–34177.5 kg (391 lb)205 kg (452 lb)235 kg (518 lb)
Men, 35–39172.5 kg (380 lb)202.5 kg (446 lb)235 kg (518 lb)
Men, 40–49160 kg (353 lb)190 kg (419 lb)225 kg (496 lb)
Men, 50–59142.5 kg (314 lb)170 kg (375 lb)200 kg (441 lb)
Men, 60+105 kg (231 lb)132.5 kg (292 lb)162.5 kg (358 lb)
Women, 18–2390.5 kg (200 lb)110 kg (243 lb)130 kg (287 lb)
Women, 24–3497.5 kg (215 lb)115 kg (254 lb)137.5 kg (303 lb)
Women, 35–3993 kg (205 lb)112.5 kg (248 lb)132.5 kg (292 lb)
Women, 40–4987.5 kg (193 lb)105 kg (231 lb)125 kg (276 lb)
Women, 50–5975 kg (165 lb)92.5 kg (204 lb)112.5 kg (248 lb)
Women, 60+57.5 kg (127 lb)75 kg (165 lb)92.5 kg (204 lb)

Squat technique

The lift these standards rank

Barbell Back Squat

Quads, Glutes, Adductors

Compare a max squatted to full depth, hip crease below the top of the knee. A squat that stops high moves more weight and flatters your rank.

How to do it

  1. Set the bar in the rack at about armpit height, step under it and rest it on the meaty part of your upper back, hands just outside your shoulders.
  2. Squeeze your shoulder blades together, stand up to lift the bar off the hooks and take two or three short steps back.
  3. Set your feet about shoulder width, toes turned slightly out, then breathe deep into your belly and tighten your trunk as if bracing for a punch.
  4. Bend at the hips and knees at the same time and sit straight down between your heels, knees moving forward and out in line with your toes.
  5. Go down until the crease of your hip passes below the top of your knee, keeping your whole foot on the floor.
  6. Drive up through your midfoot, keep your chest and hips rising at the same speed, and breathe out only once you are standing tall.

Cues

  • Big breath and brace before every rep
  • Knees out over your toes
  • Chest and hips rise together

Common mistakes

  • Squats getting shallower as the bar gets heavier: film from the side and count only reps where your hip crease sinks below your knee.
  • Hips shooting up first out of the bottom: the bar ends up over your toes and the set turns into a good morning.
  • Knees caving in on the way up: spread the floor apart with your feet and keep your knees pointed where your toes point.

Full squat guide

Make it fit you

  • No recent max? Estimate one

    Enter a hard set of 3 to 8 reps in the one-rep max calculator and rank its estimate here. A true single isn't needed.

  • Near a class edge, check both

    Run your bodyweight a kilo either side of a class line. The class above compares you with heavier lifters, and the rank can move several places.

  • Over 40? Read the age table

    The calculator groups by bodyweight across all ages. The age table above is often the fairer comparison for older lifters.

  • Leg press or hack squat only?

    Machines don't rank against barbell squats. Convert first with the leg press to squat calculator, and treat the result as rough.

  • Plan from your max, not the rank

    The squat chart turns your max into the loads for sets of 3, 5 and 8.

Questions

How much should I squat?

Among raw powerlifting competitors, the median man squats about 2.15 to 2.28 times bodyweight and the median woman about 1.65 to 1.74 times, in the middle bodyweight classes. Competitors are a stronger-than-average group, so the 25th percentile is already a strong squat.

What is the average squat?

Among raw powerlifting competitors, the median squat is 187.5 kg (413 lb) for men and 107.5 kg (237 lb) for women, all bodyweights pooled. The table above breaks it down by bodyweight class.

Is a 315 lb squat good?

Yes, for most lifters. Among raw male competitors it ranks at about the 46th percentile at 60 to 67.5 kg (132 to 149 lb), the 25th at 67.5 to 75 kg (149 to 165 lb), the 16th at 75 to 82.5 kg (165 to 182 lb) and the 12th at 82.5 to 90 kg (182 to 198 lb).

Should I be able to squat twice my bodyweight?

Among raw male competitors at 75 to 82.5 kg, 2× bodyweight is around the 28th percentile, so it is a solid goal rather than a baseline. For women at 57 to 63 kg it ranks around the 77th.

What is the average squat for a woman?

The median raw female competitor squats 107.5 kg (237 lb), and 102.5 kg (226 lb) at 57 to 63 kg bodyweight.

How do I increase my squat?

Add weight whenever your working sets finish with more reps left than planned, and hold it when they don't. The progressive overload calculator plans the jumps from your max.

Sources

Move your squat up the table

Log load, reps and RIR on every squat set and RIRLift keeps your estimated squat max current, then sets the loads for your next session.

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