What is a good squat for my bodyweight?

A 'good' squat is typically Intermediate level: ~1.6x bodyweight for men (e.g., 292 lb at 180 lb BW) or ~1.15x for women (e.g., 160 lb at 140 lb BW). This usually takes 1-3 years of consistent training.

How are these squat standards calculated?

These standards are based on analysis of millions of lifter entries from the StrengthLevel.com database. They represent what lifters actually achieve across all experience levels.

Is squatting 2x bodyweight good?

Yes, squatting 2x bodyweight puts you in the Advanced category for men. For a 180 lb male, that's 360 lb—achievable by roughly 20-25% of dedicated lifters with 3-6 years of training.

How long does it take to squat 1.5x bodyweight?

Most men can squat 1.5x bodyweight within 12-24 months of consistent training. For women, this is an Advanced level goal that may take 3-4 years.

Do these standards assume parallel depth?

Yes. These standards assume competition-legal depth where the hip crease drops below the top of the knee. Partial squats will overestimate your level.

Squat Standards Calculator

Compare your squat strength to competitive lifter standards by bodyweight and gender.

Your Stats

Unit

Gender

Bodyweight

Squat 1RM

Don't know your 1RM? Estimate it →

Your Strength Level

Novice20-40%

💪 Stronger than 55% of lifters at your bodyweight

Bodyweight Ratio

1.53x

BeginnerNoviceIntermediateAdvancedElite

Next: 292 lb → Intermediate

Need 17 lb more (+6%)

Your Squat

275 lb

Bodyweight

180 lb

Training Time

3-12 months

Standards for 180 lb Male

Based on millions of lifters via StrengthLevel.com

Level	Squat (lb)	Ratio	Training
Beginner	162 lb	0.90x	0-3 months
Novice← You	221 lb	1.23x	3-12 months
Intermediate	292 lb	1.62x	1-3 years
Advanced	373 lb	2.07x	3-6 years
Elite	460 lb	2.56x	6+ years

How It's Calculated

Relative Strength Formula

Ratio = Squat ÷ Bodyweight

Your calculation: 275 ÷ 180 = 1.53x

Muscles Worked

Primary

QuadricepsGlutesHamstrings

Secondary

CoreLower BackAdductors

Complete Male Standards (lb)

Reference tables for all bodyweights and ages.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	74	114	167	229	298
120	87	131	187	252	324
130	100	147	206	274	349
140	113	162	224	295	373
150	125	177	242	316	396
160	138	192	259	336	418
170	150	207	276	355	439
180	162	221	292	373	460
190	174	235	308	391	479
200	186	248	323	408	499
210	197	261	338	425	517
220	209	274	353	442	535
230	220	287	367	457	553
240	230	299	381	473	570
250	241	311	395	488	586
260	251	323	408	503	603
270	262	335	421	517	618
280	272	346	434	531	634
290	282	357	446	545	649
300	291	368	459	559	664
310	301	379	470	572	678

What Each Level Means

Beginner

0-3 months

Just started lifting. Learning proper squat form.

Novice

3-12 months

Consistent training with linear progression.

Intermediate

1-3 years

Solid foundation. Needs periodized programming.

Advanced

3-6 years

Strong. Often working with a coach.

Elite

6+ years

Competition-level. Exceptional strength.

Frequently Asked Questions

Data Sources

StrengthLevel.com

24M+ lifter entries

NSCA Research

Front vs back squat biomechanics

Rippetoe Standards

Starting Strength

Ready to Level Up?

Use our training tools to plan your path to the next level.

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Wilks, DOTS, IPF GL scores

BW	Beg.	Nov.	Int.	Adv.	Elite
110	74	114	167	229	298
120	87	131	187	252	324
130	100	147	206	274	349
140	113	162	224	295	373
150	125	177	242	316	396
160	138	192	259	336	418
170	150	207	276	355	439
180	162	221	292	373	460
190	174	235	308	391	479
200	186	248	323	408	499
210	197	261	338	425	517
220	209	274	353	442	535
230	220	287	367	457	553
240	230	299	381	473	570
250	241	311	395	488	586
260	251	323	408	503	603
270	262	335	421	517	618
280	272	346	434	531	634
290	282	357	446	545	649
300	291	368	459	559	664
310	301	379	470	572	678

BW	Beg.	Nov.	Int.	Adv.	Elite
110	74	114	167	229	298
120	87	131	187	252	324
130	100	147	206	274	349
140	113	162	224	295	373
150	125	177	242	316	396
160	138	192	259	336	418
170	150	207	276	355	439
180	162	221	292	373	460
190	174	235	308	391	479
200	186	248	323	408	499
210	197	261	338	425	517
220	209	274	353	442	535
230	220	287	367	457	553
240	230	299	381	473	570
250	241	311	395	488	586
260	251	323	408	503	603
270	262	335	421	517	618
280	272	346	434	531	634
290	282	357	446	545	649
300	291	368	459	559	664
310	301	379	470	572	678

BW	Beg.	Nov.	Int.	Adv.	Elite
110	74	114	167	229	298
120	87	131	187	252	324
130	100	147	206	274	349
140	113	162	224	295	373
150	125	177	242	316	396
160	138	192	259	336	418
170	150	207	276	355	439
180	162	221	292	373	460
190	174	235	308	391	479
200	186	248	323	408	499
210	197	261	338	425	517
220	209	274	353	442	535
230	220	287	367	457	553
240	230	299	381	473	570
250	241	311	395	488	586
260	251	323	408	503	603
270	262	335	421	517	618
280	272	346	434	531	634
290	282	357	446	545	649
300	291	368	459	559	664
310	301	379	470	572	678