Average Squat by Age
The published standards are adult figures for lifters roughly 18 to 39 and have no age column. To estimate older age groups, the table below scales the adult figure down: 5 percent for the 40s, 12.5 percent for the 50s, 22.5 percent for the 60s and 32.5 percent from 70. That is a conservative reading of masters age coefficients used in powerlifting, rounded to 2.5 kg. Treat these as estimates, not measured averages.
Rows use an 82 kg man and a 67 kg woman. Untrained is the general population; trained is the intermediate level.
| Age | Men 82 kg, untrained | Men 82 kg, trained | Women 67 kg, untrained | Women 67 kg, trained |
|---|---|---|---|---|
| 18 to 39 | 55 kg (120 lb) | 122.5 kg (270 lb) | 30 kg (65 lb) | 62.5 kg (140 lb) |
| 40 to 49 | 52.5 kg (115 lb) | 117.5 kg (260 lb) | 27.5 kg (60 lb) | 60 kg (130 lb) |
| 50 to 59 | 47.5 kg (105 lb) | 107.5 kg (235 lb) | 27.5 kg (60 lb) | 55 kg (120 lb) |
| 60 to 69 | 42.5 kg (95 lb) | 95 kg (210 lb) | 22.5 kg (50 lb) | 47.5 kg (105 lb) |
| 70+ | 37.5 kg (85 lb) | 82.5 kg (180 lb) | 20 kg (45 lb) | 42.5 kg (95 lb) |
Average Squat by Bodyweight
This is the table to use for how much you should squat for your weight. The rows come straight from the standards tables above: untrained for the general population, novice after a few months of training, and intermediate for a trained gym-goer. The ratio column is the trained figure divided by bodyweight.
Average squat for men by weight
| Bodyweight | Untrained | Novice | Trained (intermediate) | Trained ratio |
|---|---|---|---|---|
| 52 kg (115 lb) | 37.5 kg (85 lb) | 65 kg (145 lb) | 80 kg (175 lb) | 1.54x |
| 56 kg (123 lb) | 37.5 kg (85 lb) | 70 kg (155 lb) | 85 kg (185 lb) | 1.52x |
| 60 kg (132 lb) | 40 kg (90 lb) | 77.5 kg (170 lb) | 92.5 kg (205 lb) | 1.54x |
| 67 kg (148 lb) | 45 kg (100 lb) | 85 kg (185 lb) | 105 kg (230 lb) | 1.57x |
| 75 kg (165 lb) | 50 kg (110 lb) | 92.5 kg (205 lb) | 112.5 kg (250 lb) | 1.50x |
| 82 kg (181 lb) | 55 kg (120 lb) | 100 kg (220 lb) | 122.5 kg (270 lb) | 1.49x |
| 90 kg (198 lb) | 57.5 kg (125 lb) | 105 kg (230 lb) | 130 kg (285 lb) | 1.44x |
| 100 kg (220 lb) | 60 kg (130 lb) | 110 kg (245 lb) | 135 kg (300 lb) | 1.35x |
| 110 kg (243 lb) | 60 kg (130 lb) | 115 kg (255 lb) | 140 kg (310 lb) | 1.27x |
| 125 kg (276 lb) | 62.5 kg (140 lb) | 117.5 kg (260 lb) | 145 kg (320 lb) | 1.16x |
| 140+ kg (309+ lb) | 65 kg (145 lb) | 120 kg (265 lb) | 150 kg (330 lb) | 1.07x |
Average squat for women by weight
| Bodyweight | Untrained | Novice | Trained (intermediate) | Trained ratio |
|---|---|---|---|---|
| 44 kg (97 lb) | 20 kg (45 lb) | 37.5 kg (85 lb) | 45 kg (100 lb) | 1.02x |
| 48 kg (106 lb) | 22.5 kg (50 lb) | 40 kg (90 lb) | 47.5 kg (105 lb) | 0.99x |
| 52 kg (115 lb) | 25 kg (55 lb) | 45 kg (100 lb) | 52.5 kg (115 lb) | 1.01x |
| 56 kg (123 lb) | 25 kg (55 lb) | 47.5 kg (105 lb) | 55 kg (120 lb) | 0.98x |
| 60 kg (132 lb) | 27.5 kg (60 lb) | 50 kg (110 lb) | 60 kg (130 lb) | 1.00x |
| 67 kg (148 lb) | 30 kg (65 lb) | 55 kg (120 lb) | 62.5 kg (140 lb) | 0.93x |
| 75 kg (165 lb) | 32.5 kg (70 lb) | 60 kg (130 lb) | 67.5 kg (150 lb) | 0.90x |
| 82 kg (181 lb) | 35 kg (75 lb) | 62.5 kg (140 lb) | 75 kg (165 lb) | 0.91x |
| 90+ kg (198+ lb) | 37.5 kg (85 lb) | 65 kg (145 lb) | 80 kg (175 lb) | 0.89x |
Average Squat for Women
A woman around 67 kg squats about 30 kg (65 lb) untrained, 55 kg (120 lb) as a novice and 62.5 kg (140 lb) at the intermediate level, a little under 1x bodyweight. At 60 kg bodyweight the trained figure is 60 kg (130 lb), and at 52 kg it is 52.5 kg (115 lb).
The squat is where women come closest to men relative to bodyweight. The trained squat ratio is about 1x for women versus about 1.5x for men, a smaller gap in proportion than on the bench press, because the difference in leg and hip muscle between men and women is smaller than the difference in upper body muscle. So compare a woman's squat against the women's table, not against a man's number.
The jump from untrained to novice is large on the squat for women too: the figure almost doubles in the first three to nine months, because the legs respond quickly to regular training. A bodyweight squat to depth is a strong milestone for a woman in her first two years.
What the Five Levels Mean
The levels track training age. Untrained is what a healthy adult can squat with correct technique and no practice. Novice reflects three to nine months of regular squatting, and on the squat that jump is large because beginners add weight almost every session. Intermediate typically arrives after one to two years of planned training.
Advanced takes several years and starts to look competitive at a local meet. Elite is reserved for lifters who compete seriously in strength sports. Notice that the gap from untrained to novice is wider on squat than on bench: the legs respond quickly to early training.
How to Test Your Squat 1RM Safely
Squat a max inside a power rack with safety pins set just below the bottom of your squat, or with a competent spotter behind you. Practice dumping the bar backward onto the pins with a light weight first so a missed rep is a non-event.
Warm up through a ladder of sets: empty bar, then about 50 percent for 5, 70 percent for 3, 80 percent for 2, 90 percent for 1, then one or two attempts. Rest four to five minutes before heavy singles, and stop the session if depth or bar path starts to break down.
Most lifters do not need a true max to use this page. Take a hard set of 3 to 6 reps from a normal session, enter it in the squat 1RM calculator, and compare the estimate with the tables.
How Squat Standards Shift With Bodyweight and Age
A bigger body moves more weight, but not in proportion. For men, the intermediate squat rises from 80 kg at 52 kg bodyweight to 150 kg at 140 kg, while the ratio drops from about 1.5x to about 1.1x. If you are light, compare ratios; if you are heavy, compare absolute numbers within your class.
The figures assume adults roughly 18 to 40. Leg strength tends to fade gradually after the early 40s, so masters lifters can read the tables about 5 percent lower in their 40s and roughly 10 percent lower for each decade after that, as in the age table above. Long femurs and limited ankle mobility also make the squat harder without changing how strong you are.
The Bodyweight Ratio Rule of Thumb
For men in the middle bodyweight classes, the squat levels map to easy ratios: novice about 1.2x bodyweight, intermediate about 1.5x, advanced about 2x, and elite above 2.5x. An 82 kg man squatting 122.5 kg is at intermediate.
For women around 60 kg, intermediate is about 1x bodyweight, advanced about 1.3x, and elite close to 1.6x. A bodyweight squat to depth is a strong milestone for a woman in her first two years of training.
Form Faults That Inflate or Deflate Your Number
The most common way to inflate a squat is cutting depth. These standards assume the hip crease drops below the top of the knee. A squat a few centimeters high can carry 10 to 20 percent more weight, so film a set from the side before you compare. Knee wraps and heavy bouncing out of the hole add more.
On the other side, knees caving in, the chest dropping into a good morning, and losing tightness at the bottom all cost weight. A consistent brace, a bar position you can hold, and shoes that suit your mobility often add 5 to 10 kg for a novice.
Squat Strength Standards FAQ
What is the average squat?
For an average-sized man of about 82 kg, the back squat is about 55 kg (120 lb) untrained and about 122.5 kg (270 lb) after one to two years of training. For an average-sized woman of about 67 kg, it is about 30 kg (65 lb) untrained and about 62.5 kg (140 lb) trained. Untrained means the general population; trained means the intermediate level of a regular gym-goer.
How much should I squat?
After a year or two of regular training, a good squat for a man is about 1.5x bodyweight and for a woman about 1x bodyweight. That is roughly 122.5 kg (270 lb) for an 82 kg man and 62.5 kg (140 lb) for a 67 kg woman. In your first months, the novice figure is the realistic target: about 100 kg (220 lb) for an 82 kg man and 55 kg (120 lb) for a 67 kg woman. Use the Where do I stand box above for your exact bodyweight.
What is the average squat by age?
There is no published age column, so these are estimates that scale the adult figure down. For an 82 kg man the trained squat is about 122.5 kg (270 lb) from 18 to 39, 117.5 kg (260 lb) in the 40s, 107.5 kg (235 lb) in the 50s and 95 kg (210 lb) in the 60s. For a 67 kg woman it is about 62.5 kg (140 lb), 60 kg (130 lb), 55 kg (120 lb) and 47.5 kg (105 lb) over the same age groups.
Is a 100 kg squat good?
It depends on bodyweight. For a man under about 62 kg, 100 kg is intermediate. Between about 67 and 82 kg it is in the novice range, and above about 90 kg it is just under the novice figure. For women, 100 kg is elite up to about 60 kg bodyweight and advanced from about 67 to 82 kg.
What is a good squat for my weight?
For most trained men, a good target is intermediate, about 1.5x bodyweight, so roughly 122.5 kg at 82 kg bodyweight. For women around 60 kg, intermediate is about 60 kg. Use the Where do I stand box above for your exact bodyweight.
How long to reach intermediate?
On a structured program, most lifters reach the intermediate squat in about one year, sometimes less, because the squat responds quickly to linear progression. Missing sessions, chasing depth fixes, or eating too little can stretch that to two years.
Are these standards for raw lifts?
Yes. They assume a raw back squat to parallel, without a squat suit or knee wraps. A lifting belt and knee sleeves are commonly accepted and add little. Box squats, Smith machine squats, and partial squats are not comparable.
Where do these numbers come from?
They are compiled from the widely published Kilgore/Rippetoe adult strength standards for the back squat, converted from pounds to kg and rounded to 2.5 kg. They are reference standards, not data collected from 1RM.fit users. The age table scales the adult figures with conservative masters age factors and is an estimate.