Squat standards by bodyweight — men & women, kg & lb

Strength standards

Squat standards

Beginner to elite squat targets for every bodyweight — men and women, kilograms and pounds. Check your number, then find your row.

Your bodyweight

Your squat (1RM or hard single)

Enter your bodyweight and your lift to see where you stand.

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50 kg110 lb	35 kg75 lb	57.5 kg125 lb	75 kg165 lb	100 kg220 lb	130 kg285 lb
55 kg120 lb	37.5 kg85 lb	62.5 kg140 lb	82.5 kg180 lb	110 kg245 lb	142.5 kg315 lb
60 kg130 lb	42.5 kg95 lb	70 kg155 lb	90 kg200 lb	120 kg265 lb	155 kg340 lb
65 kg145 lb	45 kg100 lb	75 kg165 lb	97.5 kg215 lb	130 kg285 lb	170 kg375 lb
70 kg155 lb	50 kg110 lb	80 kg175 lb	105 kg230 lb	140 kg310 lb	182.5 kg400 lb
75 kg165 lb	52.5 kg115 lb	87.5 kg195 lb	112.5 kg250 lb	150 kg330 lb	195 kg430 lb
80 kg175 lb	55 kg120 lb	92.5 kg205 lb	120 kg265 lb	160 kg355 lb	207.5 kg455 lb
85 kg185 lb	60 kg130 lb	97.5 kg215 lb	127.5 kg280 lb	170 kg375 lb	220 kg485 lb
90 kg200 lb	62.5 kg140 lb	102.5 kg225 lb	135 kg300 lb	180 kg395 lb	235 kg520 lb
95 kg210 lb	67.5 kg150 lb	110 kg245 lb	142.5 kg315 lb	190 kg420 lb	247.5 kg545 lb
100 kg220 lb	70 kg155 lb	115 kg255 lb	150 kg330 lb	200 kg440 lb	260 kg575 lb
105 kg230 lb	72.5 kg160 lb	120 kg265 lb	157.5 kg345 lb	210 kg465 lb	272.5 kg600 lb
110 kg245 lb	77.5 kg170 lb	127.5 kg280 lb	165 kg365 lb	220 kg485 lb	285 kg630 lb
115 kg255 lb	80 kg175 lb	132.5 kg290 lb	172.5 kg380 lb	230 kg505 lb	300 kg660 lb
120 kg265 lb	85 kg185 lb	137.5 kg305 lb	180 kg395 lb	240 kg530 lb	312.5 kg690 lb
125 kg275 lb	87.5 kg195 lb	145 kg320 lb	187.5 kg415 lb	250 kg550 lb	325 kg715 lb
130 kg285 lb	90 kg200 lb	150 kg330 lb	195 kg430 lb	260 kg575 lb	337.5 kg745 lb
135 kg300 lb	95 kg210 lb	155 kg340 lb	202.5 kg445 lb	270 kg595 lb	350 kg770 lb
140 kg310 lb	97.5 kg215 lb	160 kg355 lb	210 kg465 lb	280 kg615 lb	365 kg805 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
45 kg100 lb	22.5 kg50 lb	35 kg75 lb	47.5 kg105 lb	65 kg145 lb	85 kg185 lb
50 kg110 lb	25 kg55 lb	40 kg90 lb	52.5 kg115 lb	72.5 kg160 lb	95 kg210 lb
55 kg120 lb	27.5 kg60 lb	45 kg100 lb	57.5 kg125 lb	80 kg175 lb	105 kg230 lb
60 kg130 lb	30 kg65 lb	47.5 kg105 lb	62.5 kg140 lb	87.5 kg195 lb	115 kg255 lb
65 kg145 lb	32.5 kg70 lb	52.5 kg115 lb	67.5 kg150 lb	95 kg210 lb	122.5 kg270 lb
70 kg155 lb	35 kg75 lb	55 kg120 lb	72.5 kg160 lb	102.5 kg225 lb	132.5 kg290 lb
75 kg165 lb	37.5 kg85 lb	60 kg130 lb	80 kg175 lb	110 kg245 lb	142.5 kg315 lb
80 kg175 lb	40 kg90 lb	65 kg145 lb	85 kg185 lb	115 kg255 lb	152.5 kg335 lb
85 kg185 lb	42.5 kg95 lb	67.5 kg150 lb	90 kg200 lb	122.5 kg270 lb	162.5 kg360 lb
90 kg200 lb	45 kg100 lb	72.5 kg160 lb	95 kg210 lb	130 kg285 lb	170 kg375 lb
95 kg210 lb	47.5 kg105 lb	75 kg165 lb	100 kg220 lb	137.5 kg305 lb	180 kg395 lb
100 kg220 lb	50 kg110 lb	80 kg175 lb	105 kg230 lb	145 kg320 lb	190 kg420 lb
105 kg230 lb	52.5 kg115 lb	85 kg185 lb	110 kg245 lb	152.5 kg335 lb	200 kg440 lb
110 kg245 lb	55 kg120 lb	87.5 kg195 lb	115 kg255 lb	160 kg355 lb	210 kg465 lb
115 kg255 lb	57.5 kg125 lb	92.5 kg205 lb	120 kg265 lb	167.5 kg370 lb	217.5 kg480 lb
120 kg265 lb	60 kg130 lb	95 kg210 lb	125 kg275 lb	175 kg385 lb	227.5 kg500 lb

How to read it

Standards scale with bodyweight — at 80 kg, an intermediate squat is about 120 kg (265 lb), or 1.50× bodyweight (1.05× for women). These multipliers are Reysa's synthesis, calibrated against published standards (ExRx, Kilgore 2023, Strength Level, Symmetric Strength) — mileposts for a trained single, not verdicts. Test with a true 1RM or estimate one from any hard set with the 1RM calculator, and see how to perform the lift in the exercise library.

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