Quick Answer: Among trained lifters, the average barbell back squat is roughly 287 lb / 130 kg for men and 161 lb / 73 kg for women at the intermediate level. These come from lifters who track their training, not the general population. A true beginner will start well below these figures.
If you are asking how much you should be able to squat, the tables below show squat weight standards by sex, bodyweight, age and experience level. All numbers are estimated one-repetition maximums (1RM) for the barbell back squat, not working-set weights. If you are comparing front squat numbers, the front squat vs back squat comparison explains why front squats are typically 70–85% of the back squat.
The primary data source is Strength Level, which has logged over 25 million squat entries since 2014. Average body weights come from the CDC National Center for Health Statistics (NHANES 2021–2023: men 199 lb, women 171.8 lb). For perspective on the upper end, the heaviest IPF raw squat is 478 kg / 1,054 lb by Jesus Olivares (2024), and the heaviest women’s raw squat is 318 kg / 701 lb by Sonita Muluh (2025).
Squat Standards at a Glance
Find your training level and multiply by your bodyweight for a fast estimate.
| Training Level | Men (BW Ratio) | Men (at 180 lb) | Women (BW Ratio) | Women (at 140 lb) |
| Beginner | 0.75x | 135 lb / 61 kg | 0.50x | 70 lb / 32 kg |
| Novice | 1.00–1.25x | 206 lb / 93 kg | 0.75x | 107 lb / 49 kg |
| Intermediate | 1.50x | 270 lb / 122 kg | 1.00–1.25x | 161 lb / 73 kg |
| Advanced | 2.00–2.25x | 381 lb / 173 kg | 1.50x | 227 lb / 103 kg |
| Elite | 2.50–2.75x | 483 lb / 219 kg | 2.00x | 300 lb / 136 kg |
Beginner = just started barbell training. Novice = under 6 months. Intermediate = 6 months to 2 years. Advanced = 2+ years dedicated. Elite = competitive strength athlete. These ratios come from trained lifters who log their squats, not the general population, a man who has never touched a barbell is unlikely to squat 135 lb on day one, and that is completely normal.
Is 135, 225 or 315 a Good Squat?
135 lb (one plate per side): A reasonable starting milestone for a beginner male around 150–180 lb bodyweight. For women, 135 lb is already novice-to-intermediate depending on bodyweight.
225 lb (two plates per side): Falls between novice and intermediate for most men. For a 180 lb male, that is 1.25x bodyweight — typically 6–12 months of consistent training. For women, 225 lb is advanced at most bodyweights.
315 lb (three plates per side): Intermediate-to-advanced for most males. For a 180 lb lifter, that is 1.75x bodyweight — usually 1.5–3 years of well-programmed training. For women, 315 lb is elite-level.
Average Squat Weight for Men
Male Squat Standards by Bodyweight
All values are estimated 1RM in lb / kg. Find your bodyweight, then read across.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
| 130 lb / 59 kg | 100 / 45 | 147 / 67 | 206 / 94 | 274 / 125 | 349 / 159 |
| 150 lb / 68 kg | 125 / 57 | 177 / 80 | 242 / 110 | 316 / 144 | 396 / 180 |
| 170 lb / 77 kg | 150 / 68 | 207 / 94 | 276 / 125 | 355 / 161 | 439 / 200 |
| 180 lb / 82 kg | 162 / 74 | 221 / 100 | 292 / 133 | 373 / 170 | 460 / 209 |
| 190 lb / 86 kg | 174 / 79 | 235 / 107 | 308 / 140 | 391 / 178 | 479 / 218 |
| 200 lb / 91 kg | 186 / 85 | 248 / 113 | 323 / 147 | 408 / 185 | 499 / 227 |
| 220 lb / 100 kg | 209 / 95 | 274 / 125 | 353 / 160 | 442 / 201 | 535 / 243 |
| 240 lb / 109 kg | 230 / 105 | 299 / 136 | 381 / 173 | 473 / 215 | 570 / 259 |
| 260 lb / 118 kg | 251 / 114 | 323 / 147 | 408 / 185 | 503 / 229 | 603 / 274 |
| 280 lb / 127 kg | 272 / 124 | 346 / 157 | 434 / 197 | 531 / 241 | 634 / 288 |
| 300 lb / 136 kg | 291 / 132 | 368 / 167 | 459 / 209 | 559 / 254 | 664 / 302 |
Quick reference: For a 180 lb male, intermediate = 292 lb. For a 200 lb male, intermediate = 323 lb. Heavier lifters show lower bodyweight ratios — a 150 lb man squatting 1.5x BW (225 lb) is more common than a 250 lb man squatting 1.5x BW (375 lb).
Source: Strength Level (25 million logged lifts). All values include the bar (45 lb / 20 kg). Depth and bar position (high bar vs low bar) are self-reported and not controlled in this dataset.
Male Squat Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
| 15 | 120 / 55 | 175 / 80 | 244 / 111 | 324 / 147 | 411 / 187 |
| 20 | 138 / 63 | 201 / 91 | 279 / 127 | 371 / 169 | 471 / 214 |
| 25 | 141 / 64 | 206 / 94 | 287 / 130 | 381 / 173 | 483 / 220 |
| 30 | 141 / 64 | 206 / 94 | 287 / 130 | 381 / 173 | 483 / 220 |
| 35 | 141 / 64 | 206 / 94 | 287 / 130 | 381 / 173 | 483 / 220 |
| 40 | 141 / 64 | 206 / 94 | 287 / 130 | 381 / 173 | 483 / 220 |
| 50 | 126 / 57 | 183 / 83 | 255 / 116 | 339 / 154 | 430 / 195 |
| 60 | 106 / 48 | 155 / 70 | 216 / 98 | 286 / 130 | 363 / 165 |
| 70 | 86 / 39 | 126 / 57 | 175 / 80 | 232 / 105 | 294 / 134 |
By age: Standards stay flat from 25 to 40, then decline gradually. A 50-year-old intermediate male averages 255 lb; a 60-year-old, 216 lb. The decline partly reflects fewer older lifters in the dataset. Adults who keep training consistently through midlife often outperform these numbers.
What Is a Good Squat for the Average Man?
Based on the CDC average male bodyweight of 199 lb:
Beginner: ~150 lb (0.75x BW) — realistic within the first few months of training.
Intermediate: ~290 lb (1.5x BW) — typically 1–2 years of structured training.
Advanced: ~400 lb (2x BW) — typically 3+ years of dedicated programming.
Average Squat Weight for Women
Female Squat Standards by Bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
| 100 lb / 45 kg | 46 / 21 | 79 / 36 | 124 / 56 | 179 / 81 | 241 / 110 |
| 110 lb / 50 kg | 51 / 23 | 87 / 40 | 134 / 61 | 191 / 87 | 254 / 115 |
| 120 lb / 55 kg | 57 / 26 | 94 / 43 | 143 / 65 | 201 / 91 | 267 / 121 |
| 130 lb / 59 kg | 63 / 29 | 101 / 46 | 152 / 69 | 212 / 96 | 279 / 127 |
| 140 lb / 64 kg | 68 / 31 | 108 / 49 | 160 / 73 | 222 / 101 | 290 / 132 |
| 150 lb / 68 kg | 73 / 33 | 115 / 52 | 168 / 76 | 231 / 105 | 301 / 137 |
| 160 lb / 73 kg | 78 / 35 | 121 / 55 | 175 / 80 | 240 / 109 | 311 / 141 |
| 180 lb / 82 kg | 88 / 40 | 133 / 60 | 190 / 86 | 256 / 116 | 329 / 150 |
| 200 lb / 91 kg | 97 / 44 | 144 / 65 | 203 / 92 | 272 / 124 | 347 / 158 |
| 220 lb / 100 kg | 106 / 48 | 154 / 70 | 215 / 98 | 286 / 130 | 363 / 165 |
| 250 lb / 114 kg | 118 / 54 | 169 / 77 | 232 / 105 | 306 / 139 | 385 / 175 |
Quick reference: For a 140 lb female, intermediate = 160 lb. For a 180 lb female, intermediate = 190 lb.
Source: Strength Level. All values are estimated 1RM and include the bar.
Female Squat Standards by Age
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
| 15 | 55 / 25 | 91 / 41 | 137 / 62 | 193 / 88 | 255 / 116 |
| 20 | 63 / 29 | 104 / 47 | 157 / 71 | 221 / 100 | 292 / 133 |
| 25 | 65 / 30 | 107 / 49 | 161 / 73 | 227 / 103 | 300 / 136 |
| 30 | 65 / 30 | 107 / 49 | 161 / 73 | 227 / 103 | 300 / 136 |
| 35 | 65 / 30 | 107 / 49 | 161 / 73 | 227 / 103 | 300 / 136 |
| 40 | 65 / 30 | 107 / 49 | 161 / 73 | 227 / 103 | 300 / 136 |
| 50 | 58 / 26 | 95 / 43 | 143 / 65 | 202 / 92 | 267 / 121 |
| 60 | 49 / 22 | 80 / 36 | 121 / 55 | 170 / 77 | 225 / 102 |
| 70 | 40 / 18 | 65 / 30 | 98 / 45 | 138 / 63 | 183 / 83 |
By age: A 50-year-old intermediate female averages 143 lb; a 60-year-old, 121 lb. Same as for men, consistent training well into midlife keeps you above these averages.
What Is a Good Squat for the Average Woman?
Based on the CDC average female bodyweight of 171.8 lb:
Beginner: ~85 lb (0.5x BW).
Intermediate: ~185 lb (1.0–1.25x BW) — solid milestone after 1–2 years.
Advanced: ~250 lb (1.5x BW) — typically 3+ years of structured training.
What to Do With Your Number
Below beginner: Start with bodyweight squats or goblet squats. Build technique and confidence before loading a barbell. There is no rush to add weight.
Beginner to novice: Follow a simple programme that adds weight each session or each week. At this stage, progressive overload can be as straightforward as adding 2.5–5 lb per session.
Novice to intermediate: Linear progression slows down. You may need weekly rather than session-by-session increases, more structured programming, and attention to recovery, sleep and nutrition.
Intermediate and above: Progress becomes slower and more nuanced. Periodisation, variation and fatigue management matter more. If you use estimated maxes for programming, a 1RM calculator can help without requiring true max attempts. Matching rep ranges to your goals becomes increasingly important.
Three practical habits that help at every level: squat at least twice per week for consistent practice, record your sets so you can spot technique issues you cannot feel, and work on hip and ankle mobility outside the gym so depth and balance improve alongside strength.
Frequently Asked Questions
Is Squatting Your Bodyweight Good?
Squatting your bodyweight for a 1RM puts most men between beginner and novice, and most women at novice level. It is a reasonable first-year goal for a new barbell lifter and already stronger than most adults who do not train.
Is a 2x Bodyweight Squat Impressive?
Yes. A 2x bodyweight squat places most male lifters in the advanced tier and most female lifters near elite. It typically takes 3–5+ years of consistent, structured training with good programming, nutrition and recovery. Not every lifter will reach this level regardless of effort, and 1.5x bodyweight is already a strong accomplishment.
How Long Does It Take to Squat 1.5x Bodyweight?
Most male lifters with consistent training and reasonable programming reach 1.5x bodyweight in 1–2 years. Women may take a similar timeframe to reach 1.0–1.25x bodyweight. Starting point, genetics, bodyweight, programming and recovery all affect the timeline.
Do These Standards Apply to Front Squats?
No. All standards on this page are for the barbell back squat. Most lifters front squat roughly 70–85% of their back squat. The front squat vs back squat comparison explains the mechanical reasons for the difference.
Why Is My Squat Weak Compared to the Tables?
The tables reflect averages from lifters who train and track their squats. If you are early in your training, being below the beginner line does not mean something is wrong. It means you are comparing yourself to a self-selected pool of people who already lift. Track your own progress over weeks and months instead of measuring against a chart designed for experienced trainees.
Should I Compare Absolute Weight or Bodyweight Ratio?
Bodyweight ratio is generally more useful because it accounts for size. A 300 lb squat means something different for a 150 lb lifter (2x BW, advanced) than for a 250 lb lifter (1.2x BW, novice). Use the ratio for a general benchmark and the bodyweight-specific tables for a more precise comparison.
The Practical Takeaway
These standards help you set targets and track where you stand among trained lifters. If you are below the tables, start where you are and build consistently. If you are above them, you are probably already competing or ready to. Either way, a squat performed with controlled technique through a consistent range will serve you better than a number forced to match a chart.
Fitness Disclaimer: If you have an existing injury or medical condition, check with your doctor before starting a new programme or changing your training. The information in this article is for educational purposes and does not replace individual assessment by a qualified health or fitness professional.
