How Much Should You Squat for Your Weight? Standards for Men & Women

Key Takeaways

• The average man can squat approximately 265 pounds, while the average woman can squat around 154 pounds.
• Men typically progress from beginner level at 0.75x bodyweight to intermediate at 1.5x bodyweight to advanced at 2.25x bodyweight, with elite performers reaching 2.75x their bodyweight after years of dedicated training.
• Women's squat standards range from beginner at 0.5x bodyweight to intermediate at 1.25x bodyweight to elite at 2.0x bodyweight, with progression from beginner to intermediate typically requiring 6-12 months of consistent training.
• Individual factors, including limb length, hip structure, training experience, and technique, significantly impact squat potential.
• Our SOLE SW180 Adjustable Dumbbells with 16 weight settings enable goblet squat progression with proper form, while the SOLE SW116 Weight Bench supports Bulgarian split squats that build unilateral strength.

Average Squat Standards: What Numbers Should You Target?

The most meaningful way to measure squat strength is as a ratio of your bodyweight. This approach accounts for individual differences and provides a more personalized standard. 

For instance, a 175-pound man squatting 265 pounds is lifting approximately 1.5 times his bodyweight, which represents a solid intermediate benchmark.

These standards assume a proper depth squat where your hip crease goes below your knee and include the weight of the standard 45-pound barbell. 

Quarter squats and partial reps may allow for heavier weights, but they do not provide an accurate measurement of full squat strength. 

Men's Squat Standards by Bodyweight

Men typically progress from beginner at 0.75x bodyweight to intermediate at 1.5x bodyweight after 6-12 months of consistent training.

Beginner Male Standards (0.75x bodyweight):

As a male beginner, you should aim to squat approximately 75% of your bodyweight for a single repetition maximum. This level typically requires several weeks of consistent training to achieve, especially if you are focusing on proper form. 

At this stage, focus on technique, consistency, and gradual progression rather than chasing numbers.

Intermediate Male Standards (1.5x bodyweight)

The intermediate level represents a significant milestone typically achieved after 6-12 months of consistent training. 

Advanced to Elite Male Standards (2.25-2.75x bodyweight)

Advanced lifters typically achieve squat numbers around 2.25 times their bodyweight after several years of dedicated training. For a 180-pound advanced lifter, this translates to approximately 405 pounds. 

Elite performers in the top 5% of lifters can reach 2.75 times bodyweight, which would be 495 pounds for the same 180-pound individual. These numbers typically require 4+ years of dedicated training for advanced and 7+ years for elite levels.

Women's Squat Standards by Bodyweight

Women's squat standards range from beginner at 0.5x bodyweight to elite at 2.0x bodyweight, with intermediate lifters achieving around 1.25x their bodyweight.

Beginner Female Standards (0.5x bodyweight)

Female beginners should aim to squat approximately 50% of their bodyweight for a single repetition maximum. For a 140-pound woman, this means squatting about 70 pounds. 

This level is achievable within the first few weeks of training with consistent practice and proper form development.

Intermediate Female Standards (1.25x bodyweight)

After consistent training for 6-12 months, many women reach the intermediate level at approximately 1.25 times their bodyweight. 

Advanced to Elite Female Standards (1.5-2.0x bodyweight)

Advanced female lifters typically achieve squat numbers around 1.5 times their bodyweight after several years of dedicated training. 

For a 140-pound woman, this means squatting approximately 210 pounds. Elite performers can reach 2.0 times bodyweight or more, equivalent to 280 pounds for the same 140-pound lifter.

Factors That Affect Your Squat Performance

Individual factors, including limb proportions, hip structure, and technique variations, significantly impact your squat potential more than general standards.

Body Type and Proportions

Your natural limb length and body proportions significantly impact squat mechanics. Individuals with shorter femurs relative to their torso typically have better leverage for squatting, allowing them to maintain a more vertical torso. 

Hip structure also plays a crucial role, as the depth and angle of your hip socket affect your natural squat stance and depth potential.

Training Experience and Age

Younger lifters aged 18–35 typically adapt faster and recover more quickly than older lifters, though consistency and smart programming can lead to impressive results at any age. Those with athletic backgrounds often progress faster initially due to existing neurological development and body awareness.

Technique Differences

Low-bar squats typically allow lifters to move 5–10% more weight than high-bar squats due to improved leverage. 

Stance width affects which muscle groups dominate, with wider stances emphasizing adductors and glutes while narrower stances place more emphasis on quadriceps. 

Depth standards also matter significantly, as competition-depth squats will always be lighter than parallel or quarter squats.

Build Your Squat Strength With SOLE 

Proper equipment enables the progressive overload essential for squat development.

For home squat development, the SOLE SW180 and SW155 Adjustable Dumbbells enable goblet squat progression while the SW116 Weight Bench supports Bulgarian split squats, building unilateral strength. 

Our SOLE Equipment Mat provides a stable, non-slip surface for squatting while protecting floors from equipment weight. 

For cardiovascular conditioning supporting squat recovery, our SOLE Treadmills with Cushion Flex Whisper Deck provides low-impact cardio between strength sessions. 

The FREE SOLE+ App delivers programming without subscription fees, tracking your squat progression over time.

Shop the SOLE strength collection today! 

Frequently Asked Questions (FAQs)

How long does it typically take to go from beginner to intermediate squat levels?

Most dedicated lifters can progress from beginner to intermediate squat levels in approximately 6–12 months with consistent training. This timeline assumes you are following a structured program with progressive overload, proper nutrition, and adequate recovery. Young males with athletic backgrounds might reach intermediate levels in as little as 4–6 months, while those starting with less natural strength or at older ages might take 12–18 months.

How does squat depth affect the weight I can lift?

Squat depth dramatically affects how much weight you can lift, with each additional inch of depth potentially reducing your maximum by 5-15%. A full competition-depth squat where the hip crease goes below the top of the knee will always be significantly lighter than a parallel squat.

Is it normal for women to progress more slowly than men on squat strength?

Yes, women typically progress somewhat slower than men in absolute strength gains primarily due to hormonal differences affecting muscle protein synthesis. However, pound-for-pound, women often develop impressive squat strength relative to their bodyweight, with elite female lifters achieving squats at 2-2.5 times bodyweight. The progression pathway is similar, with different absolute numbers, and many women find their strength increases steadily with proper programming.

What if I cannot reach the average squat standards for my weight?

If you are struggling to reach average squat standards, remember that standards are guidelines rather than requirements. Many factors beyond your control influence your squat potential, including limb proportions, joint structure, and injury history. Consider working with a qualified coach to identify technical limitations.

What equipment supports optimal squat development at home?

Effective squat training at home requires equipment enabling progressive overload with proper form development. Our SOLE SW180 Adjustable Dumbbells with 16 weight settings provide the progressive loading essential for goblet squat development. Goblet squats build the movement pattern, core strength, and quadriceps development that transfer directly to barbell squat performance. The quick-adjust dial enables efficient progression from beginner weights through advanced loading.