Squat at 70 kg bodyweight: how much should a woman lift?
For a woman weighing 70 kg who trains regularly, the estimated Squat one-rep max at each level is:
- Beginner32.5 kg (70 lb)
- Novice47.5 kg (105 lb)
- Intermediate67.5 kg (150 lb)
- Advanced92.5 kg (205 lb)
- Elite120 kg (265 lb)
In other words, 67.5 kg (150 lb) puts you right in the middle of regularly training lifters of your weight, and 92.5 kg (205 lb) puts you ahead of about 80% of them.
Estimated one-rep max for people who train regularly.
Compared with nearby bodyweights
Women · Squat
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 | 30 | 42.5 | 60 | 85 | 107.5 |
| 70 | 32.5 | 47.5 | 67.5 | 92.5 | 120 |
| 80 | 37.5 | 50 | 72.5 | 102.5 | 130 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 5 kg (10 lb), because strength grows more slowly than body mass.
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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
Strength standards for other lifts
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