How Much Should I Be Able To Squat?

What's inside

When we think of lifting, one of the key movements that comes to mind is the squat.

The squat sits on the throne of lifting royalty. It’s an exercise that incorporates the muscles of the entire body, which is great for building lower body mass and strength.

However, the question remains, how much should I be able to squat?

Squatting can be such an empowering feeling. So much so that we can fall into the trap of letting our egos take over.

It’s hard to accurately lift with the pressure of skinny legs and the “never skip Leg Day” culture breathing down your neck to push unrealistic numbers.

Today, I’m going to share with you squat standards by age and body weight. This should provide reasonable benchmarks for what you should be lifting.

Factors That May Affect Squat Standards

Related: Why Are My Legs So Skinny

There are many factors to consider when calculating squat standards.

Gender
Age
Body Weight
The type of squat exercise
Level of experience
The usage of assisting tools
Other possible factors

Gender is an obvious factor. Biologically, men are capable of producing more strength and power than women, being stronger relative to lean body mass.

While this is the case, men will also see a drop-off in performance with age. Many men peak at 19 years of age and gradually decrease to 40 years of age.

This already illustrates how different factors can make up to alter our squat standards.

Considerations for experience level, stance, and pre-existing injuries also play a role in determining your squat standard.

Different Types of Squat Exercises

Related: Do Squats Work Abs?

Typically, when we talk about maxing out on squats, we think about the barbell back squat. However, there are other styles to consider.

While they may not be the exercises you are pushing the most weight on, they should definitely be performed as they can assist in increasing overall strength and mass.

Bodyweight Squat

An absolute fundamental of human movement, the bodyweight squat is key to our daily function.

Using our hips, knees, and ankles, performing bodyweight squats is a great way to build functional strength for activities such as sitting down, standing up, and going up and down a set of stairs.

Being able to perform the bodyweight squat is also crucial to accurately squatting with heavier loads.

Bodyweight squats allow us to focus on correct technique and muscle activation through the entire movement. You can practice without worrying about the mountain of weight resting on your shoulders.

Bodyweight squats can also be a great exercise to perform as a warm-up prior to your weighted squat routine, as well as exercises such as deadlifts and lunges.

Goblet Squat

Performed with a kettlebell or dumbbell, the goblet squat is a natural progression from a bodyweight squat.

The goblet squat requires us to hold the weight in front of us at shoulder level.

This is a great position as it can help counterbalance the weight of our hips sitting back while helping us to remain upright for the entirety of the movement.

Due to this, they can also be a great way to cue new lifters on the correct technique and can be done incrementally with bodyweight squats to bridge the gap for smoother progression.

Back Squat

Battling the deadlift as the king of all lifts in the gym, the back squat is widely considered the ultimate exercise for building mass and strength for the lower body.

Called a back squat for the positioning of the bar on our backs, the movement requires huge amounts of strength from every part of the body.

While it takes the hips, knees, and ankles to perform the movement, the upper back, abdominals, and lower back all must be effectively activated and engaged.

Given this level of engagement, it is no surprise that back squats are used for building strength, power, and performance in athletes.

Front Squat

Similar in nature to its posterior counterpart, the front squat requires lifters to hold a barbell at the front when performing a squat.

Much like the goblet squat, the front squat positioning also assists in maintaining an upright position through the movement, as it counterbalances the weight of our hip going back.

Front squats are a great addition to any leg workout, with literature indicating them to be as effective in recruiting muscle fibers of the lower body as back squats.

The positioning of the front squat can be advantageous for decreasing spinal compression while reducing shearing force at the front of the knees.

This is a great exercise for those suffering from knee issues such as meniscus tears and anterior knee pain.

Overhead Squat

The overhead squat is one of the most technically advanced movements in the gym. It requires the lifter to perform the squat movement with the bar raised overhead in the snatch position.

The exercise can be incredibly challenging, requiring excellent mobility through the hips, knees, ankles, and most importantly, the thoracic spine.

When performing this style of squat for the first time, you will likely be met with a feeling of discomfort.

The movement feels counterintuitive as your arms stretch out above your head to stabilize the barbells while you lower yourself to the floor.

So, why do we do this to ourselves?

The overhead squat is a fantastic exercise for developing strength through the upper back and rotator cuff.

Due to the mobility requirements, the exercises are suitable for overhead athletes such as baseball pitchers, tennis players, and swimmers.

To perform this movement, flexibility and mobility routinely targeted at the hips, ankles, and thoracic spine is required.

Due to the difficulty, you should also perform your initial sets using a dowel rod, dumbbells, or light barbell to get used to the movement.

Want to know what you should be bench pressing? Check out What is the Average Bench Press for Men and for Women

The Average Squat Weight for Men and Women

The average squat is listed at 284 lbs (128.82 kg) for men and 161 lbs (73.0 kg) for women.

These figures are considered to be impressive lifts from intermediate-level lifters. Elite males register lifts up to 678 lbs (307.53 kg) and 391 lbs (177 kg) for females.

How much weight should I be able to squat?

Related: Powerbuilding Program (With PDF)

The weight you should be able to squat depends on several factors including, gender, age, weight, experience level, and type of squats.

A good marker is to measure based on body weight ratio (BW ratio).

For males, beginners 0.75x, novice 0.50x BW, intermediate 1.25x, advanced 1.5x and elite 2.00x

For females, beginners 0.50x, novice 1.25x BW, intermediate 1.50x, advanced 2.25x and elite 2.75x.

The body weight ratio in the table above is calculated by:

Example:

Formula = bodyweight x bodyweight ratio = Squat Weight

Male = 180lbs (BW) x 1.25 (Ratio) = 225 lbs

These are rough numbers that should be used as a guide, and factors such as personal skill level, and injury status should be taken into account when deciding on the correct weight.

how much should I be able to squat? (For Men)

Related: 100 Squats A Day Challenge

Male Squat Standards by Age (lbs)

Age	Untrained	Novice	Intermediate	Advanced	Elite
BW Ratio	0.75x	1.25x	1.50x	2.25x	2.75x
Type	Back	Front	Back	Front	Back	Front	Back	Front	Back	Front
20-29	138	117	202	167	281	228	377	304	477	138
30-39	139	118	204	168	284	230	379	301	481	139
40-49	131	112	193	159	269	217	358	285	455	131
50-59	114	97	167	138	234	189	311	247	396	114

*Sources Strengthlevel.com

Male Squat Standards By Bodyweight (lbs)

Body Weight	Untrained	Novice	Intermediate	Advanced	Elite
BW Ratio	0.50x	0.75x	1.25x	1.50x	2.00x
Type	Back	Front	Back	Front	Back	Front	Back	Front	Back	Front
110	71	66	122	99	164	142	226	193	295	248
120	84	75	128	111	184	156	249	209	321	267
130	98	85	144	123	203	170	271	225	346	285
140	110	94	160	134	221	183	293	240	370	302
150	123	104	175	145	239	196	313	255	393	318
160	136	113	190	156	256	209	333	269	415	334
170	148	121	204	166	273	220	352	283	437	349
180	160	130	219	176	290	232	371	296	457	363
190	172	139	233	186	306	243	389	308	477	377
200	184	147	246	196	321	254	406	320	497	391
210	195	155	259	205	336	265	423	332	515	404
220	207	163	272	214	351	275	440	344	534	417
230	218	170	285	233	365	285	456	355	551	429
240	229	178	297	231	370	295	471	366	569	441
250	239	185	310	240	379	304	487	376	585	452
260	250	193	322	248	393	313	502	387	602	464
270	260	200	333	256	407	323	516	397	618	475
280	270	207	345	264	420	331	530	407	633	485
290	280	214	356	272	433	340	544	416	648	496
300	290	220	367	279	457	348	558	425	663	506
310	299	227	378	287	470	357	571	435	678	516

how much should I be able to squat? (For Women)

Female squat standards by age (lbs)

Age	Untrained	Novice	Intermediate	Advanced	Elite
BW Ratio	0.50x	0.75x	1.25x	1.50x	2.00x
Type	Back	Front	Back	Front	Back	Front	Back	Front	Back	Front
20-29	66	67	106	97	160	136	225	180	297	229
30-39	66	67	107	98	161	137	227	182	299	231
40-49	62	64	101	93	153	130	215	172	283	218
50-59	54	55	88	81	133	113	180	150	246	190

*Sources Strengthlevel.com

Female Squat Standards By Bodyweight (lbs)

Body Weight	Untrained	Novice	Intermediate	Advanced	Elite
BW Ratio	0.50x	0.75x	1.25x	1.50x	2.00x
Type	Back	Front	Back	Front	Back	Front	Back	Front	Back	Front
90	40	47	71	72	114	104	167	142	226	193
100	46	52	79	78	124	111	179	150	241	202
110	52	56	87	84	134	118	191	158	254	210
120	58	61	95	89	143	124	202	165	267	217
130	63	65	102	94	152	130	212	172	278	224
140	69	69	109	98	160	135	222	178	290	231
150	74	72	115	103	168	141	231	184	300	237
160	79	76	121	107	175	146	240	190	310	244
170	84	79	127	111	183	150	248	195	320	249
180	89	83	133	115	190	155	256	200	329	255
190	93	86	139	119	196	159	264	205	338	260
200	98	89	144	123	203	163	271	210	346	265
210	102	92	150	126	209	168	279	215	354	270
220	106	95	155	130	215	171	286	219	362	275
230	118	98	160	133	221	175	292	224	370	280
240	122	101	164	136	227	179	299	228	377	284
250	118	103	169	139	232	183	305	232	384	288
260	122	106	174	142	238	186	311	236	391

Need help increasing leg mass? Try our 14 Effective Leg Press Alternative Exercises (with videos)

Tips to Improve Your Strength Standards

Train Accessory Muscles

An excellent way to improve your squat strength standards is to target your accessory muscles. The squat is a large compound movement, meaning it uses more than one muscle group.

Training these muscle groups in a single exercise is beneficial. However, when there are a lot of muscles working together, weaker muscles can’t always be identified during heavy lifts.

By training these muscles independently, we can improve their performance. Reducing areas of weakness and improving overall lifting capacity.

Increase Training Intensity

Training intensity has long been associated with gains in performance. However, when we hit a plateau in our lifts or feel that our workouts have become stale, our intensity can drop off.

This does not mean that we always need to lift heavy for every session. Rather, lift with the correct technique and intensity for every lift.

This can be done by maintaining explosive power during squats and deadlifts, deload weeks, and lighter sessions.

Train Isometrics

Isometrics is a contraction that is held for a duration of time without a joint moving and can be effective in increasing performance.

Research has indicated contracting isometrically can improve hypertrophy and maximal force.

Exercises such as pause squats and planks are a great way to improve performance. The act of holding a position under resistance has been noted to improve tendon function and structure.

Warm-Up

Warming up is an essential part of training as it prepares our bodies for our upcoming lifts.

When we perform heavy lifts, there are many components coming together to make it happen.

Appropriately preparing our nervous system, warming up and increasing blood flow, and activating muscles can go a long way toward improving our lifts.

Try dynamically stretching hips, activating glutes, and mobilizing ankles, hips, and the thoracic spine.

Taking 5-10 minutes before your session can greatly improve your performance.

Frequently Asked Questions

What is a good squat weight?

A good squat weight depends on the individual. A good marker is the bodyweight ratio.

For men, being able to lift 1.25x – 1.50x your bodyweight and 0.75x – 1.25x for women is a simple and effective way to calculate ideal weight based on body weight.

How much should I be able to front squat?

When figuring out a good front squat weight, considerations such as weight, age, and experience need to be made.

Using the bodyweight ratio for novice and intermediate experience levels of 1.00 – 1.25x for men and 0.75 – 1.00x for women can help determine the right weight for you.

How much should I be able to back squat?

To determine an appropriate back squat weight, factors such as experience, body weight, age, and gender all need to be taken into consideration.

A good way to determine your back squat weight is to employ the squat to bodyweight ratio.

For the novice and intermediate lifters, you should aim for 0.75x – 1.50x your body weight for men, and 0.50x – 1.25x for women.

This isn’t the only consideration. However, it will give you a starting point to determine the right weight for you.

What should the average person be able to squat?

The average person should be able to perform 0.75x their body weight for men, and 0.50x for women. These are considered beginner levels.

Starting at this weight can help to determine the right resistance for you while representing a good baseline marker for non-lifters performing daily living functions.

Is 2x bodyweight squat good?

Being able to squat two times your body weight is considered advanced. While this is achievable, doing so may not be doable for all who step under the bar.

How much can the average man squat?

The average squat for males is 284 lbs (128.82 kg). This is considered intermediate and a great lift. When formulating this number, it must be noted that not all lifters will be able to hit this number.

Ultimately, it represents the average among lifters from beginner to elite. Elite male lifters squat up to 679 lbs (307 lbs) at a 310 lbs bodyweight bracket.

Final Thoughts

Squatting is considered one of the cornerstone exercises both inside the gym and in terms of functional movements.

Its ability to work our entire body and build mass and strength is nearly unmatched.

While it can be difficult to find your ideal squat weight, we try to balance lifting correctly with the desire to lift with our ego.

We should focus on choosing a weight that allows us to perform quality repetitions and maximize results, instead of bowing to peer pressure.

So, how does your squat stack up, and what are some of your squat goals? Let me know in the comments below.