Squat at 70 kg bodyweight: how much should a man lift?
For a man weighing 70 kg who trains regularly, the estimated Squat one-rep max at each level is:
- Beginner55 kg (120 lb)
- Novice72.5 kg (160 lb)
- Intermediate102.5 kg (225 lb)
- Advanced140 kg (310 lb)
- Elite175 kg (385 lb)
In other words, 102.5 kg (225 lb) puts you right in the middle of regularly training lifters of your weight, and 140 kg (310 lb) puts you ahead of about 80% of them.
Estimated one-rep max for people who train regularly.
Compared with nearby bodyweights
Men · Squat
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 | 50 | 65 | 92.5 | 125 | 157.5 |
| 70 | 55 | 72.5 | 102.5 | 140 | 175 |
| 80 | 60 | 80 | 112.5 | 152.5 | 192.5 |
Each extra 10 kg of bodyweight raises the intermediate standard by only about 10 kg (20 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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