Squat Standards
Enter your lift details to compare with bodyweight-based training benchmarks. Use the reference tables below to understand each level.
Your Lift
Enter your lift details and click Calculate to see your results.
Compare your squat using the same bodyweight multipliers as the calculator. These are broad training benchmarks, not population percentiles or competition qualifying totals.
Squat reference: male benchmarks
Example estimated 1RM loads in kg, calculated from bodyweight × benchmark multiplier. These fixed multipliers do not adjust for age or individual proportions.
| Bodyweight (kg) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 37.5 | 50 | 75 | 100 | 125 |
| 60 | 45 | 60 | 90 | 120 | 150 |
| 70 | 52.5 | 70 | 105 | 140 | 175 |
| 80 | 60 | 80 | 120 | 160 | 200 |
| 90 | 67.5 | 90 | 135 | 180 | 225 |
| 100 | 75 | 100 | 150 | 200 | 250 |
Squat reference: female benchmarks
Example estimated 1RM loads in kg, calculated from bodyweight × benchmark multiplier. These fixed multipliers do not adjust for age or individual proportions.
| Bodyweight (kg) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 25 | 37.5 | 62.5 | 75 | 100 |
| 60 | 30 | 45 | 75 | 90 | 120 |
| 70 | 35 | 52.5 | 87.5 | 105 | 140 |
| 80 | 40 | 60 | 100 | 120 | 160 |
| 90 | 45 | 67.5 | 112.5 | 135 | 180 |
| 100 | 50 | 75 | 125 | 150 | 200 |
How to compare your squat
Enter bodyweight and lifted load in the same unit. Use a completed single or a controlled repetition set. The calculator estimates a 1RM with Brzycki, divides it by bodyweight and compares the ratio with its benchmark bands.
Keep the squat test consistent
Record depth, bar position and equipment. A partial squat is not directly comparable with a full-depth squat, and changing stance or technique can change the result.
What these levels do and do not mean
The tables publish the fixed reference values used in this tool. A level is a descriptive band, not a verified ranking among all lifters. Bodyweight scaling is a simplification, especially at the extremes. Training history, age and body proportions are not accounted for. Track progress within your own circumstances.
Choose a useful next step
Use the next band as a reference rather than an immediate target. Improve repeatability and form, then progress load gradually. If your estimate changes after changing technique or equipment, establish a new baseline rather than interpreting every change as gained or lost strength.
Frequently asked questions
How much should I squat?
There is no required number for everyone. The tables show the tool’s reference bands for bodyweight, while a suitable training load depends on experience, technique and your program.
Are these competition percentiles?
No. They are fixed bodyweight-based benchmarks. The calculator does not query a competition-results database or calculate a population percentile.
Do these tables work in pounds?
The ratios are unit-independent. A 1.5× benchmark means 120 kg at 80 kg bodyweight or 270 lb at 180 lb bodyweight. The static example tables use kg; the calculator accepts either unit.
Methods and references
Reference tables use the same calculations and benchmark values as the interactive tool.