FitForge

Squat Standards

Squat standards by bodyweight, with a calculator that turns any set into an estimated max and a level from beginner to elite.

Units
Sex
lb
lb
reps

Your squat level

Untrained

Estimated 1RM 100 lb · 0.57× bodyweight

32 lb more to reach Beginner.

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Squat standards by bodyweight (lb, one rep max)

BodyweightBeginnerNoviceIntermediateAdvancedElite
120100170205305375
135110185220330405
150120200235355435
165125210255380465
180135225270400490
200145240290430525
220155255305460560
240160270325485595
275180295355535650
310195320385580705

What the levels mean

  • Beginner: Can perform the lift with correct form; a few weeks of training.
  • Novice: Several months of consistent training.
  • Intermediate: One to two years of structured training.
  • Advanced: Multiple years of dedicated training; competitive at local meets.
  • Elite: Top few percent of drug-tested competitive lifters.

FitForge standards are bodyweight multiples at a reference bodyweight (80 kg for men, 60 kg for women), scaled by bodyweight to the power of two-thirds. That scaling reflects a well-established finding in strength research: strength rises with muscle cross-sectional area, which grows slower than bodyweight. It is why a 60 kg lifter benching 1.5× bodyweight and a 110 kg lifter benching 1.25× can be equally strong for their size. The multiples are rounded benchmarks in line with common coaching standards, not percentiles from a database.

Squat depth matters for comparison: these benchmarks assume hip crease below the top of the knee, as in powerlifting. Compare every lift on the strength standards calculator.

Questions lifters ask

What is a good squat for my weight?

An intermediate man squats about 1.5× bodyweight and an intermediate woman about 1.25×, adjusted for size.

Do I need to test a true max to use these squat standards?

No. Enter any hard set of up to about 10 reps and the calculator estimates your one rep max from seven formulas.

Why are the standards not a simple multiple of bodyweight?

Strength scales with muscle cross-section, which grows slower than bodyweight, so heavier lifters lift less per kilogram. The standards scale with bodyweight to the power of two-thirds to reflect that.

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