What is a good squat?

It depends on bodyweight and sex — that's the whole point of a standards table. As a single anchor: a typical 83 kg (183 lb) man squats 192.5 kg (425 lb) as a raw competitor, while the median 83 kg gym-goer squats 130 kg (285 lb). Find your exact row above.

What's the difference between the two tables?

The recreational tables (StrengthLevel) answer "is my lift normal for someone who goes to the gym." The competitive tables (OpenPowerlifting) answer "where would I place at a powerlifting meet." The same lift usually ranks higher against gym-goers than against competitors — though the gap narrows, and at the elite tail can flip, because the gym-log data is self-reported and skews strong.

Are these standards in kg or lb?

Both — every cell shows kg with the lb equivalent. The underlying data is metric (the IPF and OpenPowerlifting record in kg); lb is rounded to the nearest 5 the way gym loads are actually plated.

Where does the data come from?

Competitive figures are real OpenPowerlifting meet results (CC0, snapshot 2026-05-16). Recreational figures are StrengthLevel's self-reported gym logs. Nothing is modelled or invented — every number is a percentile from the underlying sample. Method at /method.

Squat strength standards

What's an average, good, or elite squat? The full standard by bodyweight and sex — from real gym-goer and competition data, in kg and lb. A typical 83 kg man squats around 130 kg (285 lb).

Updated 2026-06-16 · OpenPowerlifting + StrengthLevel data

Squat standards by bodyweight — men recreational gym-goers

Beginner to elite by bodyweight, from StrengthLevel's 153 million+ self-reported gym-log lifts. Click a bodyweight for the full breakdown plus the competitive percentile.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
53 kg	3375 lb	52115 lb	76170 lb	104230 lb	136300 lb
59 kg	4090 lb	60130 lb	86190 lb	116255 lb	149330 lb
66 kg	53115 lb	76170 lb	104230 lb	137300 lb	173380 lb
74 kg	59130 lb	83185 lb	113250 lb	147325 lb	184405 lb
83 kg	72160 lb	98215 lb	130285 lb	166365 lb	205450 lb
93 kg	83185 lb	112245 lb	146320 lb	184405 lb	225495 lb
105 kg	100220 lb	131290 lb	168370 lb	209460 lb	252555 lb
120 kg	116255 lb	149330 lb	188415 lb	231510 lb	277610 lb
140 kg+	136300 lb	171375 lb	213470 lb	259570 lb	307675 lb

Squat standards by bodyweight — women recreational gym-goers

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
43 kg	1735 lb	3170 lb	51110 lb	75165 lb	101225 lb
47 kg	2045 lb	3680 lb	56125 lb	81180 lb	109240 lb
52 kg	2350 lb	3985 lb	61135 lb	87190 lb	115255 lb
57 kg	2655 lb	4395 lb	65145 lb	92205 lb	122270 lb
63 kg	2965 lb	47105 lb	70155 lb	97215 lb	128280 lb
69 kg	3270 lb	50110 lb	74165 lb	102225 lb	133295 lb
76 kg	3780 lb	56125 lb	81180 lb	111245 lb	143315 lb
84 kg	3985 lb	59130 lb	85185 lb	115255 lb	148325 lb
120 kg+	56125 lb	80175 lb	109240 lb	143315 lb	179395 lb

Competitive squat percentiles — men OpenPowerlifting raw

Where a raw competitor lands at a sanctioned meet, by bodyweight class. The middle column is the median competitor; the right columns are the national- and world-level tails.

Bodyweight	Median	Top 25%	Top 10%	Top 5%	Top 1%
53 kg	82.5180 lb	110245 lb	140310 lb	150.9335 lb	181.2400 lb
59 kg	130285 lb	160355 lb	182.5400 lb	192.7425 lb	216.4475 lb
66 kg	155340 lb	180395 lb	202.5445 lb	216.8480 lb	240530 lb
74 kg	175385 lb	200440 lb	222.5490 lb	235520 lb	260575 lb
83 kg	192.5425 lb	220485 lb	242.5535 lb	255560 lb	285630 lb
93 kg	205450 lb	232.5515 lb	260575 lb	275605 lb	305670 lb
105 kg	220485 lb	250550 lb	275605 lb	292.5645 lb	322.2710 lb
120 kg	230505 lb	265585 lb	300660 lb	315695 lb	345760 lb
140 kg+	245540 lb	286630 lb	322.5710 lb	350770 lb	400880 lb

Competitive squat percentiles — women OpenPowerlifting raw

Bodyweight	Median	Top 25%	Top 10%	Top 5%	Top 1%
43 kg	56.7125 lb	74.8165 lb	88.2195 lb	103225 lb	124.7275 lb
47 kg	82.5180 lb	102.5225 lb	120265 lb	128.4285 lb	149.1330 lb
52 kg	92.5205 lb	112.5250 lb	130285 lb	140310 lb	156345 lb
57 kg	105230 lb	125275 lb	140310 lb	150330 lb	172.5380 lb
63 kg	110245 lb	130285 lb	150330 lb	160355 lb	182.5400 lb
69 kg	117.5260 lb	137.5305 lb	157.5345 lb	167.5370 lb	193425 lb
76 kg	122.5270 lb	145320 lb	167.5370 lb	180395 lb	204.4450 lb
84 kg	125275 lb	150330 lb	170375 lb	185410 lb	213.8470 lb
120 kg+	130285 lb	157.5345 lb	182.5400 lb	200440 lb	235520 lb

These are competition-depth back squats: the IPF Technical Rules require the hip crease to drop below the top of the knee. A high squat will read 5–10% above your meet squat, so judge yourself against the standard at legal depth. Vanderburgh & Batterham 1999 explains why the kilos rise with bodyweight while strength-per-kilo falls (PMID 10613442) — read the percentile, not just the absolute number.

FAQ

What is a good squat?: It depends on bodyweight and sex — that's the whole point of a standards table. As a single anchor: a typical 83 kg (183 lb) man squats 192.5 kg (425 lb) as a raw competitor, while the median 83 kg gym-goer squats 130 kg (285 lb). Find your exact row above.
What's the difference between the two tables?: The recreational tables (StrengthLevel) answer "is my lift normal for someone who goes to the gym." The competitive tables (OpenPowerlifting) answer "where would I place at a powerlifting meet." The same lift usually ranks higher against gym-goers than against competitors — though the gap narrows, and at the elite tail can flip, because the gym-log data is self-reported and skews strong.
Are these standards in kg or lb?: Both — every cell shows kg with the lb equivalent. The underlying data is metric (the IPF and OpenPowerlifting record in kg); lb is rounded to the nearest 5 the way gym loads are actually plated.
Where does the data come from?: Competitive figures are real OpenPowerlifting meet results (CC0, snapshot 2026-05-16). Recreational figures are StrengthLevel's self-reported gym logs. Nothing is modelled or invented — every number is a percentile from the underlying sample. Method at /method.

Competitive figures: OpenPowerlifting (public competition meet data (CC0), snapshot 2026-05-16, CC0). Recreational figures: StrengthLevel (153 million+ self-reported gym-log lifts; self-reported). Full method at /method. Check your own lift on the percentile calculator.