Squat at 90 kg bodyweight: how much should a woman lift?
For a woman weighing 90 kg who trains regularly, the estimated Squat one-rep max at each level is:
- Beginner40 kg (90 lb)
- Novice55 kg (120 lb)
- Intermediate77.5 kg (170 lb)
- Advanced110 kg (245 lb)
- Elite142.5 kg (315 lb)
In other words, 77.5 kg (170 lb) puts you right in the middle of regularly training lifters of your weight, and 110 kg (245 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 |
|---|---|---|---|---|---|
| 80 | 37.5 | 50 | 72.5 | 102.5 | 130 |
| 90 | 40 | 55 | 77.5 | 110 | 142.5 |
| 100 | 42.5 | 60 | 85 | 117.5 | 152.5 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 7.5 kg (15 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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