Average squats by weight, gender and experience level – Fitness eV

The squat is a compound exercise that’s one of the three big lifts on the weightlifting circuit, along with the bench and deadlift. It is arguably the best lower body building exercise and is the go-to for lifters looking to build strength and muscle mass.

However, most pioneers will tell you that they have a love-hate relationship squat. They either love to hate her or they hate to love him. Whichever it may be, they can’t skip it.

Since the squat is a multi-joint movement consisting of several moving parts, it has a steep learning curve. However, many novice lifters are so determined to lift weights in the exercise that they can flaunt a large number when faced with the “How much squat?”

Additionally, many exercisers try to outpace their partner lifters or their strongest lifter in the gym by trying to gain weight. The power of insecurity is a reality. Don’t believe us? You should change your local gym visit during peak hours of it.

Unless you’re a powerlifter, powerlifter, or strongman, you don’t have to worry about lifting heavier than your peers. Recreational bodybuilding is an individual sport. Competing with others, especially without the right knowledge and technique can be disastrous.

We thought long and hard about how the lifter could overcome his insecurities in his own strength before he finally came to a conclusion. If an individual knows the average squat relative to their weight, gender, and experience level, they may stop squatting over their own weight.

In this article, you will learn about a file Average squats by gender, weight, and experience levelHow to perform squats correctly, and improve in the lift.

silly things: Ray Williams holds the world record for heaviest raw squat with floor smash Lift 490 kg (1,080 lb) Named the 2019 USAPL Arnold SBD Pro American.

Average squats by weight, experience level and gender

The weight at which you will be able to squat will change depending on your body weight, your gender, and your level of experience. The tables below will help you see how you stack the lifters at your level.

The numbers listed against your weight and experience levels represent you Max 1 rep (1RM). Lifters should not attempt to squat with the weights listed in the table without prior practice and warm-up. Moreover, a monitor should assist you during the exercise.

Average weight of a male squat

Average weight of a male squat

The average male squat depends on several factors, including the lifter’s age, weight, and level of experience.

Below is a male squatting standards chart of symmetrical force:

body weight (lbs) untrained junior Average witty advanced exceptional elite World . class
114 95 140 185 230 270 310 345 385
123 100 150 200 250 290 335 375 415
132 105 160 215 265 310 355 400 445
148 120 175 235 295 345 395 440 490
165 130 190 255 320 375 425 480 535
181 135 205 270 340 395 455 510 565
198 145 215 285 355 415 475 535 595
220 150 225 300 375 435 500 560 625
242 155 235 310 390 450 515 580 645
275 160 240 320 400 465 535 600 670
320 165 245 330 410 480 550 615 685

According to the data, world-class athletes It can lift four times the weight of individuals who do not train. At the same time, advanced lifters can squat approximately twice as much as beginners.

Average female squat weight

Average female squat weight

Like their male counterparts, the average squat for women depends on factors such as age, weight, and level of experience.

Below is the female squat standards chart from symmetrical force:

body weight (lbs) untrained junior Average witty advanced exceptional elite World . class
97 65 100 130 165 190 220 245 275
105 70 105 140 175 200 230 260 290
114 75 110 145 185 215 245 275 305
123 80 115 155 195 230 260 295 325
132 85 125 165 205 240 275 310 345
148 90 135 180 225 260 300 335 375
165 95 145 195 240 285 325 365 405
181 100 155 205 255 300 340 385 425
198 105 160 215 265 310 355 400 445
200 105 160 215 270 310 355 400 445

The above data reveals that world class mathematics It can lift four times the weight of untrained individuals, and advanced lifters can lift twice the weight of beginners, which is in line with male performance in a compound lift.

The overall rate of male and female squatting

Here’s what the average total squat weight for males and females looks like:

Overall average male squat

According to the Centers for Disease Control and Prevention (CDC) National Center for Health Statistics, The average weight of an American man is 197.8 poundsthe meaning The average squat for a man not lifting is 145 pounds or 215 pounds for a novice lifter. [1]

The average squat jumps to 285 pounds for the intermediate, 355 pounds for the advanced, 415 for the advanced, 475 for the exception, 535 for the elite, and 595 for world-class athletes.

Powerlifter doing squats

The overall rate of female squatting

According to data from the Centers for Disease Control and Prevention (CDC), the average American female Libra is 170.5 pounds. According to the table from symmetrical forcea A 165-pound woman (closest to 170.5 pounds) with no lifting experience can squat 95 pounds, or 145 pounds for starters.

Furthermore, the average squat goes up to 195 pounds for the intermediate lifter, 240 pounds for the advanced, 285 pounds for the advanced, 325 for the exceptional, 365 for the elite, and 405 for world-class athletes.

How to squat

Doing the right lifting can help you get the most out of your workout. In addition, it can help you avoid injuries. This is how to squat like a pro:

  1. Set the bar at a height just below the shoulders and carry an appropriate weight on the bar.
  2. Stand under a bar with your feet shoulder width apart.
  3. Position the tape so that it rests on the traps, not on the back of your neck.
  4. Hold the bar with a wide grip for stability.
  5. Bend on your knees and straighten your back in preparation to lift the weight off the rack.
  6. Keeping your torso straight, push through the legs to lift the weight off the rack.
  7. Take a small step back and stabilize yourself.
  8. Keeping your eyes fixed forward, slowly lower your body as low as possible by pushing your hips back and down. Make sure you don’t bend forward on the way down.
  9. Squat until your thighs are at least parallel to the floor.
  10. Return to the starting position explosively by pressing into your heels.
  11. Without locking your knees, pause and grab the quads at the top.
  12. Repeat with the recommended reps.

Check out our barbell squat guide To learn how to perform the exercise achieve muscle hypertrophy.

How to improve squat

Use the following methods to get the most out of your workout:

1. Doing mobility exercises

Most people overlook the importance of flexibility and Mobility in resistance training. Stiff muscles can negatively affect your performance. The squat is a multi-joint exercise that works nearly every muscle in your body.

Before you head into a squat position, you should spend at least 10-15 minutes performing a stretching routine, focusing on working your back, lower body, and shoulder rotator cuffs.

2. Breathe right

The right breathing technique can make a big difference during resistance training. There are two common breathing techniques that most squat professionals use.

The first method involves taking a deep breath, holding it as you reach the bottom of the movement, and exhaling all the way up. Another technique involves breathing in on the way down and exhaling sharply on the way.

3. Push through the heel

While at the bottom of the squat, focus on pushing through your heels, not the balls of your feet. Additionally, instead of trying to stand up, you should try to push the floor away from you. This technique may seem silly but it will greatly improve your squat.

4. Gradual overload

Gradually increasing the weight, repetitions, or number of repetitions in a strength-training routine is a reliable way to improve your squat.

Moreover, the use of accessories such as a weight lifting beltwolf knee and wrist wraps It can improve your performance while reducing your chances of injury.

5. Incorporating the principles of advanced training into training

Including advanced training techniques such as super combinationsAnd the dropsintraset stretch, Negativesand algebraic reps can help build strength and Avoid hitting the hill.

6. Focus on recovery

In order to grow bigger and stronger, you need to make sure that you allow your body enough time to rest and recover after your workouts.

The legs are the largest muscle group in your body and need more time to recover between training days than smaller muscle groups like biceps and shoulders. Most professional bodybuilders do not train their legs more than twice a week.

paying off: 8 ways to speed up recovery after training

questions and answers

Is it difficult to lift your body weight on the back of a squat?

According to data from Symmetric Strength, for beginner male lifters up to a body weight of 220 pounds, squatting at their own body weight, with proper practice, maxing out one rep shouldn’t be a problem. However, only average male lifters can squat equivalent to their body weight in the 242 to 320 weight class.

On the other hand, novice women can lift up to 105 pounds of their body weight on the back of a squat. For women who weigh between 114 and 200 pounds, they will have to be intermediate lifters to achieve this feat.

what is good squat for males?

It depends on how you define the term “good”. According to CDC data, a skilled lifter with a weight of 197.8 pounds can, on average, sit at 355 pounds.

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Use the tables above not to chase the bigger weights but to compare squats to the strength parameters of your weight and experience level.

Spend time improving your form, skills, and confidence before moving on to bigger weights. Don’t bite off more than you can chew. Remember that strength gains on a squat are always linear, not exponential. They may take a while but they are well worth it.


  1. McDowell MA, Friar CD, Ogden CL, Flegal KM. Anthropometric reference data for children and adults: United States, 2003-2006. national health statistics reports; No. 10. Hyatsville, MD: National Center for Health Statistics. 2008.

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