Squat standards for a 140 kg+ super-heavyweight man
The median gym-goer at this bodyweight squats 213 kg (470 lb); an advanced lifter 259 kg (570 lb). Among raw competitors the median lifter squats 245 kg (540 lb) and the top 10% reach 322.5 kg (710 lb) — all from real data, in kg and lb.
Average squat for a 140 kg man
This is the everyday yardstick — what gym-goers who log their lifts actually squat at this bodyweight (140 kg and up). Source: StrengthLevel (153 million+ self-reported gym-log lifts); self-reported, so it skews a little stronger than a typical gym floor.
| Level | man, 140 kg | in lb |
|---|---|---|
| Beginneraround a first-month lifter | 136 kg | 300 lb |
| Novicea few months of consistent training | 171 kg | 375 lb |
| Intermediatethe median logged gym-goer | 213 kg | 470 lb |
| Advancedstronger than 80% of gym-goers | 259 kg | 570 lb |
| Elitetop 5% of recreational lifters | 307 kg | 675 lb |
How a 140 kg man ranks among competitors
If you compete (or want to know where you'd land at a raw meet), this is the field. Based on 7,142 raw lifters in the 140 kg+ class.
| Percentile | man (raw) | in lb |
|---|---|---|
| Median competitormiddle of the meet field | 245 kg | 540 lb |
| Top 25%experienced competitor | 286 kg | 630 lb |
| Top 10%regionally competitive | 322.5 kg | 710 lb |
| Top 5%nationally competitive | 350 kg | 770 lb |
| Top 1%international / record territory | 400 kg | 880 lb |
At 140 kg+ (309 lb+) super-heavyweight the median raw competitor lifts 32 kg (70 lb) more than the median logged gym-goer — 245 kg (540 lb) versus 213 kg (470 lb) at the 50th percentile. Within the competitive field the top 10% reach 322.5 kg (710 lb), 77.5 kg (170 lb) above the median 245 kg (540 lb); the top 1% reach 400 kg (880 lb), a further 77.5 kg (170 lb) on top.
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 the average squat for a 140 kg (309 lb) man?
- Among logged gym-goers at this bodyweight, the median (50th-percentile) squat is 213 kg (470 lb). A beginner is around 136 kg (300 lb) and an advanced lifter around 259 kg (570 lb). Source: StrengthLevel, 153 million+ self-reported gym-log lifts; self-reported, so the population skews stronger than a typical gym floor.
- What counts as a good squat at 140 kg?
- "Good" depends on the room you compare against. For a recreational lifter, anything above the 259 kg (570 lb) advanced mark is strong. To rank among people who actually compete, the median raw competitor at this bodyweight lifts 245 kg (540 lb) and the top 10% reach 322.5 kg (710 lb).
- What squat puts me in the top 1% at 140 kg?
- The 99th-percentile raw competitive squat for a 140 kg (309 lb) man is 400 kg (880 lb) — international and record territory. The top 5% (nationally competitive) starts at 350 kg (770 lb).
- Where does this data come from?
- Competitive figures are real OpenPowerlifting meet results (CC0 public dataset, snapshot 2026-05-16) for raw lifters at this exact sex and bodyweight class; the gym-goer figures are from StrengthLevel's 24,851,640 self-reported squat logs. No numbers are estimated — every figure is a percentile from the underlying sample.
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.