Independent strength reference
Back Squat Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Back Squat from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Back Squat reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Back Squat standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 61 lbs | 122 lbs | 183 lbs | 214 lbs | 244 lbs | 305 lbs |
| 130-150 lbs | 70 lbs | 140 lbs | 210 lbs | 245 lbs | 280 lbs | 350 lbs |
| 150-165 lbs | 79 lbs | 158 lbs | 236 lbs | 276 lbs | 315 lbs | 394 lbs |
| 165-180 lbs | 86 lbs | 173 lbs | 259 lbs | 302 lbs | 345 lbs | 431 lbs |
| 180-200 lbs | 95 lbs | 190 lbs | 285 lbs | 333 lbs | 380 lbs | 475 lbs |
| 200-220 lbs | 105 lbs | 210 lbs | 315 lbs | 368 lbs | 420 lbs | 525 lbs |
| 220-250 lbs | 118 lbs | 235 lbs | 353 lbs | 411 lbs | 470 lbs | 588 lbs |
| 250-300 lbs | 138 lbs | 275 lbs | 413 lbs | 481 lbs | 550 lbs | 688 lbs |
| 300+ lbs | 150 lbs | 300 lbs | 450 lbs | 525 lbs | 600 lbs | 750 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Back Squat standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 43 lbs | 85 lbs | 128 lbs | 149 lbs | 171 lbs | 214 lbs |
| 130-150 lbs | 49 lbs | 98 lbs | 147 lbs | 172 lbs | 196 lbs | 245 lbs |
| 150-165 lbs | 55 lbs | 110 lbs | 165 lbs | 193 lbs | 221 lbs | 276 lbs |
| 165-180 lbs | 60 lbs | 121 lbs | 181 lbs | 211 lbs | 242 lbs | 302 lbs |
| 180-200 lbs | 67 lbs | 133 lbs | 200 lbs | 233 lbs | 266 lbs | 333 lbs |
| 200-220 lbs | 74 lbs | 147 lbs | 221 lbs | 257 lbs | 294 lbs | 368 lbs |
| 220-250 lbs | 82 lbs | 165 lbs | 247 lbs | 288 lbs | 329 lbs | 411 lbs |
| 250-300 lbs | 96 lbs | 193 lbs | 289 lbs | 337 lbs | 385 lbs | 481 lbs |
| 300+ lbs | 105 lbs | 210 lbs | 315 lbs | 368 lbs | 420 lbs | 525 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Back Squat standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 28 kg | 55 kg | 83 kg | 97 kg | 111 kg | 138 kg |
| 59-68 kg | 32 kg | 64 kg | 95 kg | 111 kg | 127 kg | 159 kg |
| 68-75 kg | 36 kg | 72 kg | 107 kg | 125 kg | 143 kg | 179 kg |
| 75-82 kg | 39 kg | 78 kg | 117 kg | 137 kg | 156 kg | 195 kg |
| 82-91 kg | 43 kg | 86 kg | 129 kg | 151 kg | 172 kg | 215 kg |
| 91-100 kg | 48 kg | 95 kg | 143 kg | 167 kg | 191 kg | 238 kg |
| 100-113 kg | 54 kg | 107 kg | 160 kg | 186 kg | 213 kg | 267 kg |
| 113-136 kg | 63 kg | 125 kg | 187 kg | 218 kg | 249 kg | 312 kg |
| 136+ kg | 68 kg | 136 kg | 204 kg | 238 kg | 272 kg | 340 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Back Squat standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 20 kg | 39 kg | 58 kg | 68 kg | 78 kg | 97 kg |
| 59-68 kg | 22 kg | 44 kg | 67 kg | 78 kg | 89 kg | 111 kg |
| 68-75 kg | 25 kg | 50 kg | 75 kg | 88 kg | 100 kg | 125 kg |
| 75-82 kg | 27 kg | 55 kg | 82 kg | 96 kg | 110 kg | 137 kg |
| 82-91 kg | 30 kg | 60 kg | 91 kg | 106 kg | 121 kg | 151 kg |
| 91-100 kg | 34 kg | 67 kg | 100 kg | 117 kg | 133 kg | 167 kg |
| 100-113 kg | 37 kg | 75 kg | 112 kg | 131 kg | 149 kg | 186 kg |
| 113-136 kg | 44 kg | 88 kg | 131 kg | 153 kg | 175 kg | 218 kg |
| 136+ kg | 48 kg | 95 kg | 143 kg | 167 kg | 191 kg | 238 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Back Squat standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.5x | 1x | 1.5x | 1.75x | 2x | 2.5x |
| 19-23 | 0.5x | 1x | 1.5x | 1.75x | 2x | 2.5x |
| 24-29 | 0.5x | 1x | 1.5x | 1.75x | 2x | 2.5x |
| 30-39 | 0.5x | 1x | 1.5x | 1.75x | 2x | 2.5x |
| 40-49 | 0.48x | 0.95x | 1.43x | 1.66x | 1.9x | 2.38x |
| 50-59 | 0.45x | 0.9x | 1.35x | 1.58x | 1.8x | 2.25x |
| 60+ | 0.43x | 0.85x | 1.28x | 1.49x | 1.7x | 2.13x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Back Squat standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.35x | 0.7x | 1.05x | 1.23x | 1.4x | 1.75x |
| 19-23 | 0.35x | 0.7x | 1.05x | 1.23x | 1.4x | 1.75x |
| 24-29 | 0.35x | 0.7x | 1.05x | 1.23x | 1.4x | 1.75x |
| 30-39 | 0.35x | 0.7x | 1.05x | 1.23x | 1.4x | 1.75x |
| 40-49 | 0.33x | 0.67x | 1x | 1.16x | 1.33x | 1.66x |
| 50-59 | 0.32x | 0.63x | 0.95x | 1.1x | 1.26x | 1.58x |
| 60+ | 0.3x | 0.6x | 0.89x | 1.04x | 1.19x | 1.49x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Back Squat: what our members lift
Median estimated one-rep max: 270 lb (122 kg) for men (28,348 lifters) and 167 lb (76 kg) for women (2,990 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Back Squat by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 3,283 | 162 lb (74 kg) | 204 lb (93 kg) | 252 lb (114 kg) | 296 lb (134 kg) |
| 66-74 kg (146-163 lb) | 6,960 | 198 lb (90 kg) | 243 lb (110 kg) | 289 lb (131 kg) | 335 lb (152 kg) |
| 74-83 kg (163-183 lb) | 10,734 | 221 lb (100 kg) | 270 lb (122 kg) | 321 lb (145 kg) | 371 lb (168 kg) |
| 83-93 kg (183-205 lb) | 9,159 | 240 lb (109 kg) | 297 lb (135 kg) | 353 lb (160 kg) | 408 lb (185 kg) |
| 93-105 kg (205-231 lb) | 4,674 | 256 lb (116 kg) | 315 lb (143 kg) | 379 lb (172 kg) | 443 lb (201 kg) |
| 105-120 kg (231-265 lb) | 1,954 | 262 lb (119 kg) | 331 lb (150 kg) | 405 lb (184 kg) | 485 lb (220 kg) |
| 120+ kg (265+ lb) | 838 | 252 lb (114 kg) | 334 lb (152 kg) | 426 lb (193 kg) | 536 lb (243 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 257 lb (117 kg) from 4,915 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Back Squat by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 287 | 99 lb (45 kg) | 128 lb (58 kg) | 160 lb (73 kg) | 199 lb (90 kg) |
| 52-57 kg (115-126 lb) | 566 | 119 lb (54 kg) | 154 lb (70 kg) | 187 lb (85 kg) | 220 lb (100 kg) |
| 57-63 kg (126-139 lb) | 811 | 129 lb (59 kg) | 164 lb (75 kg) | 204 lb (93 kg) | 239 lb (108 kg) |
| 63-72 kg (139-159 lb) | 971 | 134 lb (61 kg) | 175 lb (79 kg) | 220 lb (100 kg) | 258 lb (117 kg) |
| 72-84 kg (159-185 lb) | 566 | 144 lb (65 kg) | 187 lb (85 kg) | 243 lb (110 kg) | 290 lb (132 kg) |
| 84+ kg (185+ lb) | 295 | 135 lb (61 kg) | 195 lb (88 kg) | 249 lb (113 kg) | 324 lb (147 kg) |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 159 lb (72 kg) from 219 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Back Squat level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.
What this Back Squat estimate means
Your performed set is the input. An estimated one-rep max is a model output. Two calculators can start with the same weight and repetitions and still show different estimates when they use different formulas or rounding.
Use the estimate over time
To track change, repeat the check after a training block using the same movement setup, range of motion, and calculation settings. A different estimated max can reflect the set, formula, or rounding; the score and reference context can also change with recorded bodyweight, sex, or age. Compare like with like before treating it as a performance change.