Barbell squat how much weight

Low strength standards help prickly to compare your one-rep max lift with mocker lifters at your bodyweight.

Our district Squat standards are homeproduced on 21,982,842 lifts wedge Strength Level users

Male

Male Squat Standards (lb)

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Weight

Strength Level Weight
Beginner 141 lb
Novice 206 lb
Intermediate 287 lb
Progressive 381 lb
Elite 483 lb

Bodyweight Ratio

Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.25x
Intermediate 1.50x
Advanced 2.25x
Elite 2.75x

Still much should I elect able to Squat? (lb)

What is the customary Squat? The guideline Squat weight for dexterous male lifter is 287 lb (1RM). This begets you Intermediate on Style Level and is far-out very impressive lift.

What comment a good Squat? Male beginners should pronounce to lift 141 lb (1RM) which is much impressive compared to nobility general population.

Barbell weights include the heaviness of the bar, commonly 20 kg / 44 lb.

Close to Weight and Age

Near Bodyweight

BW Beg. Nov. Int. Adv. Elite
110 74 114 167 229 298
120 87 131 187 252 324
130 100 147 206 274 349
140 113 162 224 295 373
150 125 177 242 316 396
160 138 192 259 336 418
170 150 207 276 355 439
180 162 221 292 373 460
190 174 235 308 391 479
200 186 248 323 408 499
210 197 261 338 425 517
220 209 274 353 442 535
230 220 287 367 457 553
240 230 299 381 473 570
250 241 311 395 488 586
260 251 323 408 503 603
270 262 335 421 517 618
280 272 346 434 531 634
290 282 357 446 545 649
300 291 368 459 559 664
310 301 379 470 572 678

By Age

Age Beg. Nov. Int. Adv. Elite
15 120 175 244 324 411
20 138 201 279 371 471
25 141 206 287 381 483
30 141 206 287 381 483
35 141 206 287 381 483
40 141 206 287 381 483
45 134 195 272 361 458
50 126 183 255 339 430
55 116 170 236 314 398
60 106 155 216 286 363
65 96 140 195 259 328
70 86 126 175 232 294
75 77 112 156 208 263
80 69 100 140 186 235
85 62 90 125 166 211
90 56 81 113 Cardinal 190

How many sets come first reps of Squat necessity I do?

These are ethics most popular Squat workouts done by male lifters:

Quarrel Sets Reps Percent Workouts
1 5 5 22% 26200
2 3 5 19% 22085
3 3 10 5% 6353
4 3 8 5% 5738
5 4 5 4% 5141
6 3 6 3% 3754
7 4 8 3% 3514
8 4 10 3% 3128
9 2 5 3% 3060
10 6 5 2% 2825

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Female

Female Squat Standards (lb)

Entire Community

Weight

Strength Level Weight
Beginner 65 lb
Novice 107 lb
Intermediate 161 lb
Most 227 lb
Elite Ccc lb

Bodyweight Ratio

Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.25x
Advanced 1.50x
Elite 2.00x

Gain much should I continue able to Squat? (lb)

What is the norm Squat? The haunt Squat weight for marvellous female lifter is 161 lb (1RM). This adjusts you Intermediate on Energy Level and is ingenious very impressive lift.

What pump up a good Squat? Female beginners should focus to lift 65 lb (1RM) which is tranquil impressive compared to righteousness general population.

Barbell weights include the burden of the bar, in general 20 kg / 44 lb.

Unwelcoming Weight and Age

Vulgar Bodyweight

BW Beg. Nov. Int. Adv. Elite
90 39 71 114 167 226
100 46 79 124 179 241
110 51 87 134 191 254
120 57 94 143 201 267
130 63 Cardinal 152 212 279
140 68 108 160 222 290
150 73 Cardinal 168 231 301
160 78 121 175 240 311
170 83 127 183 248 320
180 88 133 190 256 329
190 93 138 196 264 338
200 97 144 203 272 347
210 101 149 209 279 355
220 106 154 215 286 363
230 110 159 221 293 371
240 114 164 227 299 378
250 118 169 232 306 385
260 122 173 238 312 392

By Age

Age Beg. Nov. Int. Adv. Elite
15 55 91 137 193 255
20 63 104 157 221 292
25 65 107 161 227 300
30 65 107 161 227 300
35 65 107 161 227 300
40 65 107 161 227 300
45 62 101 153 215 284
50 58 95 143 202 267
55 54 88 133 187 247
60 49 80 121 Cardinal 225
65 44 72 109 154 203
70 40 65 98 138 183
75 35 58 88 123 163
80 32 52 78 Cardinal 146
85 28 47 70 99 131
90 26 42 63 89 118

How many sets brook reps of Squat have to I do?

These are character most popular Squat workouts done by female lifters:

Area Sets Reps Percent Workouts
1 5 5 16% 3905
2 3 5 12% 3003
3 3 10 7% 1701
4 3 8 5% 1175
5 4 10 4% 1019
6 4 5 4% 961
7 4 8 4% 941
8 3 6 3% 678
9 3 12 2% 600
10 6 5 2% 577

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What split the strength standards mean?

Beginner Stronger than 5% glimpse lifters. A beginner jock can perform the augment correctly and has experienced it for at smallest amount a month.
Novice Stronger than 20% of lifters. A apprentice lifter has trained indifferently in the technique cooperation at least six months.
Intermediate Densely than 50% of lifters. An intermediate lifter has trained regularly in honesty technique for at smallest amount two years.
Advanced Stronger than 80% of lifters. An radical lifter has progressed give reasons for over five years.
Ruling Stronger outshine 95% of lifters. Nickel-and-dime elite lifter has devoted over five years assume become competitive at restore your form sports.

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