What is a good squat for my bodyweight?

A good squat after a year or two of steady training is about 1.25 to 1.5x bodyweight for men and around 1x bodyweight for women, for a single rep to proper depth. Squatting your own bodyweight is a milestone most people hit within the first year if they train the lift regularly.

These are rough numbers. Leg length, torso length, age and training history all shift them, so use them as a guide and not a grade.

Rough squat standards

One rep max as a multiple of bodyweight, based on common strength standards.

For men:

• Beginner: around 0.75x bodyweight
• Intermediate: around 1.25x to 1.5x
• Advanced: around 1.75x to 2x
• Elite: 2.25x and up

For women:

• Beginner: around 0.5x bodyweight
• Intermediate: around 1x
• Advanced: around 1.5x
• Elite: 1.75x and up

A worked example: a 165 lb (75 kg) woman squatting 165 lb (75 kg) is at the intermediate mark. A 200 lb (90 kg) man needs somewhere between 250 and 300 lb (115 to 135 kg) to be there.

Depth matters more than the number

A squat only counts if it goes to a depth you'd be happy defending. Quarter squats with a heavy bar make the number look great and teach you very little. If you're not sure where your depth stands, read how deep you should squat first, then compare yourself to the chart.

Why your squat might lag

• You don't squat often. Once a week works, twice a week is faster.
• Your depth keeps changing, so your numbers jump around.
• Your legs are strong but your upper back or core gives out first. That's common and fixable with more volume.

You also don't have to max out to know where you are. Hit 5 clean reps and estimate from there (see how to estimate your one rep max).

If you want a quick way to watch your leg strength change between heavy days, League of Fitness has a 60-second squat race where the phone camera counts your reps, plus a solo Max mode to beat your own best. It isn't a one rep max, but it gives you a number to chase.

I'd rather you look at the trend than the chart. If your 5 rep weight climbs a few pounds every couple of weeks, you're on track whatever the standards say.