Back Squat Standards by Bodyweight and Age
The squat is the lift every other lower-body standard hangs off. Front squat, deadlift and power clean are all read against it in structural-balance work, so a squat number is the first one to get right.
Where does your back squat stand?
Type a bodyweight and a recent set. The level, your percentile among lifters who train, the distance to the next level and your dot on the curve all update as you type.
Try 80 kg bodyweight, 120 kg for 3 reps.
Full depth, hip crease below the knee. A high squat is not a squat for standards purposes. Runs in your browser, nothing is sent anywhere.
1RM (kg) across bodyweight. Hover or tap for the five thresholds at any bodyweight. The sex toggle switches the curve.
Back Squat standards by bodyweight
Five levels, read for your exact bodyweight. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Men
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 50 kg | 33 kg (0.66x) | 52 kg (1.04x) | 76 kg (1.52x) | 104 kg (2.08x) | 136 kg (2.72x) |
| 55 kg | 40 kg (0.73x) | 60 kg (1.09x) | 86 kg (1.56x) | 116 kg (2.11x) | 149 kg (2.71x) |
| 60 kg | 47 kg (0.78x) | 68 kg (1.13x) | 95 kg (1.58x) | 127 kg (2.12x) | 161 kg (2.68x) |
| 65 kg | 53 kg (0.82x) | 76 kg (1.17x) | 104 kg (1.6x) | 137 kg (2.11x) | 173 kg (2.66x) |
| 70 kg | 59 kg (0.84x) | 83 kg (1.19x) | 113 kg (1.61x) | 147 kg (2.1x) | 184 kg (2.63x) |
| 75 kg | 66 kg (0.88x) | 91 kg (1.21x) | 122 kg (1.63x) | 157 kg (2.09x) | 195 kg (2.6x) |
| 80 kg | 72 kg (0.9x) | 98 kg (1.23x) | 130 kg (1.63x) | 166 kg (2.08x) | 205 kg (2.56x) |
| 85 kg | 78 kg (0.92x) | 105 kg (1.24x) | 138 kg (1.62x) | 175 kg (2.06x) | 215 kg (2.53x) |
| 90 kg | 83 kg (0.92x) | 112 kg (1.24x) | 146 kg (1.62x) | 184 kg (2.04x) | 225 kg (2.5x) |
| 95 kg | 89 kg (0.94x) | 118 kg (1.24x) | 153 kg (1.61x) | 192 kg (2.02x) | 234 kg (2.46x) |
| 100 kg | 95 kg (0.95x) | 125 kg (1.25x) | 160 kg (1.6x) | 201 kg (2.01x) | 243 kg (2.43x) |
| 105 kg | 100 kg (0.95x) | 131 kg (1.25x) | 168 kg (1.6x) | 209 kg (1.99x) | 252 kg (2.4x) |
| 110 kg | 106 kg (0.96x) | 137 kg (1.25x) | 174 kg (1.58x) | 216 kg (1.96x) | 260 kg (2.36x) |
| 115 kg | 111 kg (0.97x) | 143 kg (1.24x) | 181 kg (1.57x) | 224 kg (1.95x) | 269 kg (2.34x) |
| 120 kg | 116 kg (0.97x) | 149 kg (1.24x) | 188 kg (1.57x) | 231 kg (1.93x) | 277 kg (2.31x) |
Male lifters, 1RM, multiple = bar weight / bodyweight. Intermediate highlighted: that is the median of people who train.
Women
| Bodyweight | beginner | novice | intermediate | advanced | elite |
|---|---|---|---|---|---|
| 40 kg | 17 kg (0.42x) | 31 kg (0.78x) | 51 kg (1.27x) | 75 kg (1.88x) | 101 kg (2.52x) |
| 45 kg | 20 kg (0.44x) | 36 kg (0.8x) | 56 kg (1.24x) | 81 kg (1.8x) | 109 kg (2.42x) |
| 50 kg | 23 kg (0.46x) | 39 kg (0.78x) | 61 kg (1.22x) | 87 kg (1.74x) | 115 kg (2.3x) |
| 55 kg | 26 kg (0.47x) | 43 kg (0.78x) | 65 kg (1.18x) | 92 kg (1.67x) | 122 kg (2.22x) |
| 60 kg | 29 kg (0.48x) | 47 kg (0.78x) | 70 kg (1.17x) | 97 kg (1.62x) | 128 kg (2.13x) |
| 65 kg | 32 kg (0.49x) | 50 kg (0.77x) | 74 kg (1.14x) | 102 kg (1.57x) | 133 kg (2.05x) |
| 70 kg | 34 kg (0.49x) | 53 kg (0.76x) | 78 kg (1.11x) | 106 kg (1.51x) | 138 kg (1.97x) |
| 75 kg | 37 kg (0.49x) | 56 kg (0.75x) | 81 kg (1.08x) | 111 kg (1.48x) | 143 kg (1.91x) |
| 80 kg | 39 kg (0.49x) | 59 kg (0.74x) | 85 kg (1.06x) | 115 kg (1.44x) | 148 kg (1.85x) |
| 85 kg | 41 kg (0.48x) | 62 kg (0.73x) | 88 kg (1.04x) | 119 kg (1.4x) | 152 kg (1.79x) |
| 90 kg | 44 kg (0.49x) | 65 kg (0.72x) | 91 kg (1.01x) | 123 kg (1.37x) | 157 kg (1.74x) |
| 95 kg | 46 kg (0.48x) | 68 kg (0.72x) | 95 kg (1.0x) | 126 kg (1.33x) | 161 kg (1.69x) |
| 100 kg | 48 kg (0.48x) | 70 kg (0.7x) | 98 kg (0.98x) | 130 kg (1.3x) | 165 kg (1.65x) |
| 105 kg | 50 kg (0.48x) | 73 kg (0.7x) | 101 kg (0.96x) | 133 kg (1.27x) | 169 kg (1.61x) |
| 110 kg | 52 kg (0.47x) | 75 kg (0.68x) | 103 kg (0.94x) | 136 kg (1.24x) | 172 kg (1.56x) |
| 115 kg | 54 kg (0.47x) | 77 kg (0.67x) | 106 kg (0.92x) | 140 kg (1.22x) | 176 kg (1.53x) |
| 120 kg | 56 kg (0.47x) | 80 kg (0.67x) | 109 kg (0.91x) | 143 kg (1.19x) | 179 kg (1.49x) |
Female lifters, 1RM, multiple = bar weight / bodyweight. Intermediate highlighted: that is the median of people who train.
Back Squat standards by age
From 40 the requirement is divided by the McCulloch coefficient, the same table masters powerlifting uses to compare a 55-year-old with a 25-year-old. Below 40 the coefficient is 1.0, so the row reads the same as the table above.
Requirement by age at 80 kg (men) or 60 kg (women) until you enter your own bodyweight; flat below 40, then the McCulloch coefficients.
Men
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 95 kg | 113 kg | 130 kg | 146 kg | 160 kg |
| 40 | 95 kg | 113 kg | 130 kg | 146 kg | 160 kg |
| 45 | 90 kg | 107 kg | 123 kg | 138 kg | 152 kg |
| 50 | 84 kg | 100 kg | 115 kg | 129 kg | 142 kg |
| 55 | 78 kg | 92 kg | 106 kg | 119 kg | 131 kg |
| 60 | 71 kg | 84 kg | 97 kg | 109 kg | 119 kg |
| 65 | 65 kg | 78 kg | 90 kg | 101 kg | 110 kg |
| 70 | 60 kg | 71 kg | 82 kg | 92 kg | 100 kg |
Intermediate standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 60 kg | 70 kg | 80 kg | 90 kg | 100 kg |
|---|---|---|---|---|---|
| Under 40 | 127 kg | 147 kg | 166 kg | 184 kg | 201 kg |
| 40 | 127 kg | 147 kg | 166 kg | 184 kg | 201 kg |
| 45 | 120 kg | 139 kg | 157 kg | 174 kg | 191 kg |
| 50 | 112 kg | 130 kg | 147 kg | 163 kg | 178 kg |
| 55 | 104 kg | 120 kg | 136 kg | 150 kg | 164 kg |
| 60 | 95 kg | 110 kg | 124 kg | 137 kg | 150 kg |
| 65 | 87 kg | 101 kg | 114 kg | 127 kg | 138 kg |
| 70 | 80 kg | 92 kg | 104 kg | 115 kg | 126 kg |
Advanced standard for male lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Women
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | 61 kg | 70 kg | 78 kg | 85 kg |
| 40 | 61 kg | 70 kg | 78 kg | 85 kg |
| 45 | 58 kg | 66 kg | 74 kg | 81 kg |
| 50 | 54 kg | 62 kg | 69 kg | 75 kg |
| 55 | 50 kg | 57 kg | 64 kg | 69 kg |
| 60 | 46 kg | 52 kg | 58 kg | 63 kg |
| 65 | 42 kg | 48 kg | 54 kg | 59 kg |
| 70 | 38 kg | 44 kg | 49 kg | 53 kg |
Intermediate standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
| Age | 50 kg | 60 kg | 70 kg | 80 kg |
|---|---|---|---|---|
| Under 40 | 87 kg | 97 kg | 106 kg | 115 kg |
| 40 | 87 kg | 97 kg | 106 kg | 115 kg |
| 45 | 82 kg | 92 kg | 100 kg | 109 kg |
| 50 | 77 kg | 86 kg | 94 kg | 102 kg |
| 55 | 71 kg | 79 kg | 87 kg | 94 kg |
| 60 | 65 kg | 72 kg | 79 kg | 86 kg |
| 65 | 60 kg | 67 kg | 73 kg | 79 kg |
| 70 | 55 kg | 61 kg | 66 kg | 72 kg |
Advanced standard for female lifters by age and bodyweight (McCulloch masters coefficients from 40 up).
Back Squat relative to your other lifts
Structural balance ratios (Poliquin). A lift far under its ratio is the weak link that caps the others; the full calculator scores every ratio at once.
Questions
How much should an 80 kg man back squat?
An 80 kg male lifter reaches the intermediate standard at about 130 kg for one rep, and advanced at about 166 kg. Intermediate is the median of people who train with a barbell, so half the gym is below it.
What is a good back squat for a 60 kg woman?
A 60 kg female lifter hits intermediate at about 70 kg and advanced at about 97 kg. The female tables use their own data, not a percentage of the male numbers.
What is a good back squat for a beginner?
The beginner standard is roughly the 5th percentile of people who train: about 59 kg for a 70 kg man and 29 kg for a 60 kg woman. Novice, around the 20th percentile, is 83 kg and 47 kg. Most people pass both inside their first year of consistent training.
Is a 2x bodyweight back squat good?
For an 80 kg man, 1.5x bodyweight (120 kg) is novice and 2x bodyweight (160 kg) is intermediate on this lift. For a 60 kg woman, 1x bodyweight (60 kg) is novice and 1.5x (90 kg) is intermediate. Multiples shift with bodyweight: lighter lifters carry higher multiples, heavier lifters higher absolute loads.
What is the average back squat for a man and a woman?
Among people who train, the median (intermediate) back squat is about 130 kg for an 80 kg man and 70 kg for a 60 kg woman. Across the whole population it is far lower, because most adults never train the lift at all.
How much should I back squat at 40, 50 or 60?
From 40 the standard is divided by the McCulloch coefficient used in masters powerlifting. For an 80 kg man the intermediate back squat goes from 130 kg under 40 to about 115 kg at 50 and 97 kg at 60; advanced goes from 166 kg to 147 and 124 kg. Same level, fair comparison with your own age group.
What is an elite back squat for women?
Elite, roughly the top 5 percent of women who train, is about 128 kg at 60 kg bodyweight and 138 kg at 70 kg. Advanced, the 80th percentile, is 97 kg and 106 kg.
Which other lifts are read against the back squat?
Front Squat at 85 percent, Deadlift at 120 percent. Those ratios (structural balance, Poliquin) are how the weak link gets found.
How do I estimate my back squat 1RM from a set of 5?
Wathan's formula: 1RM = 100 x weight / (48.8 + 53.8 x e^(-0.075 x reps)). A set of 5 at 100 kg estimates about 116 kg; a set of 3 at 100 kg about 109 kg. Sets of 1 to 5 reps predict best; above 10 reps the estimate drifts because endurance starts to matter more than peak strength.
How do I move my back squat up a level?
The gap between levels at 80 kg bodyweight is 36 kg from intermediate to advanced. That is a block of progressive overload, not a week: past novice, each level is a dedicated block of months rather than weeks, with the lift trained 2 to 3 times a week and the structural-balance partners brought up alongside it. The coach in the app builds that block from your logged lifts.
How are these back squat standards calculated?
Population percentiles from Strength Level's published standards (tens of millions of logged lifts), interpolated for your exact bodyweight, with the estimated one-rep max from Wathan's formula when you enter a set of several reps. Beginner is roughly the 5th percentile of people who train, novice the 20th, intermediate the 50th, advanced the 80th, elite the 95th.
Standards for the other lifts
Turn the number into a program.
Enter all your lifts in the full strength calculator to see every ratio at once, then let the coach write the block that closes the weakest one. Garmin and Apple Health connected, 7-day free trial, no card.
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