Squat standards for women
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Estimates are most accurate for sets of 1–10 reps.
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| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards by bodyweight
Women · Squat
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 40 | 22.5 | 32.5 | 45 | 65 | 82.5 |
| 45 | 25 | 35 | 50 | 70 | 90 |
| 50 | 27.5 | 37.5 | 52.5 | 75 | 95 |
| 55 | 27.5 | 40 | 57.5 | 80 | 102.5 |
| 60 | 30 | 42.5 | 60 | 85 | 107.5 |
| 65 | 32.5 | 45 | 62.5 | 87.5 | 115 |
| 70 | 32.5 | 47.5 | 67.5 | 92.5 | 120 |
| 75 | 35 | 50 | 70 | 97.5 | 125 |
| 80 | 37.5 | 50 | 72.5 | 102.5 | 130 |
| 85 | 37.5 | 52.5 | 75 | 105 | 137.5 |
| 90 | 40 | 55 | 77.5 | 110 | 142.5 |
| 95 | 40 | 57.5 | 82.5 | 115 | 147.5 |
| 100 | 42.5 | 60 | 85 | 117.5 | 152.5 |
| 105 | 42.5 | 60 | 87.5 | 122.5 | 157.5 |
| 110 | 45 | 62.5 | 90 | 125 | 162.5 |
| 115 | 47.5 | 65 | 92.5 | 130 | 167.5 |
| 120 | 47.5 | 67.5 | 95 | 132.5 | 172.5 |
Women · Squat, lb
| Bodyweight, lb | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 | 55 | 75 | 110 | 155 | 195 |
| 120 | 60 | 85 | 125 | 175 | 225 |
| 140 | 70 | 95 | 135 | 190 | 245 |
| 160 | 75 | 105 | 150 | 210 | 270 |
| 180 | 80 | 115 | 165 | 230 | 295 |
| 200 | 85 | 120 | 175 | 245 | 315 |
| 220 | 95 | 130 | 185 | 260 | 335 |
| 240 | 100 | 140 | 195 | 275 | 355 |
| 260 | 105 | 145 | 210 | 290 | 375 |
The same standards in pounds: bodyweights in 20 lb steps, lifts rounded to 5 lb.
Estimated one-rep max for people who train regularly.
Standards by bodyweight
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Squat for a woman?
At 60 kg bodyweight the intermediate level is about 60 kg (130 lb) and the advanced level about 85 kg (185 lb). Someone who has just started training regularly usually lifts around 30 kg (65 lb).
How does bodyweight change the Squat standard?
The intermediate standard rises from about 52.5 kg (115 lb) at 50 kg to 85 kg (185 lb) at 100 kg. Heavier lifters lift more in total but less per kilogram of bodyweight.
What is an elite Squat?
Elite starts at about 107.5 kg (235 lb) for a lifter weighing 60 kg. Only around 5% of people who train regularly get there.
Strength standards for other lifts
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