Squat standards

Squat standards tell you where your squat sits against everyone else's, once bodyweight is taken into account. Enter your weight and one honest set below, and the calculator places it in one of six bands — then the tables show exactly what each band costs at every bodyweight.

The squat is the lift standards were built around: it loads more muscle than anything except the deadlift, and depth is the variable that quietly decides whether two numbers are comparable at all. These bands assume a squat to at least parallel.

Squat standards by bodyweight

Estimated one-rep max needed to enter each band, in the unit selected above.

Male standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 110	110	165	220	275	341
120	< 120	120	180	240	300	372
130	< 130	130	195	260	325	403
140	< 140	140	210	280	350	434
150	< 150	150	225	300	375	465
160	< 160	160	240	320	400	496
170	< 170	170	255	340	425	527
180	< 180	180	270	360	450	558
190	< 190	190	285	380	475	589
200	< 200	200	300	400	500	620
210	< 210	210	315	420	525	651
220	< 220	220	330	440	550	682
230	< 230	230	345	460	575	713
240	< 240	240	360	480	600	744
250	< 250	250	375	500	625	775
260	< 260	260	390	520	650	806
270	< 270	270	405	540	675	837
280	< 280	280	420	560	700	868
290	< 290	290	435	580	725	899

Female standards

Body weight (lb)	Beginner	Novice	Intermediate	Advanced	Elite	World class
110	< 83	83	138	165	220	275
120	< 90	90	150	180	240	300
130	< 98	98	163	195	260	325
140	< 105	105	175	210	280	350
150	< 113	113	188	225	300	375
160	< 120	120	200	240	320	400
170	< 128	128	213	255	340	425
180	< 135	135	225	270	360	450
190	< 143	143	238	285	380	475
200	< 150	150	250	300	400	500
210	< 158	158	263	315	420	525
220	< 165	165	275	330	440	550
230	< 173	173	288	345	460	575
240	< 180	180	300	360	480	600
250	< 188	188	313	375	500	625
260	< 195	195	325	390	520	650
270	< 203	203	338	405	540	675
280	< 210	210	350	420	560	700
290	< 218	218	363	435	580	725

How your band is worked out

Your set becomes an estimated 1RM with the Epley formula, that estimate is divided by your bodyweight, and the ratio is placed against the table for your sex. So five reps counts — you never have to test a true max to find out where you stand.

Because the bands are ratios, gaining weight moves you down the table unless the squat moves with you. That's not a flaw; it's the comparison working correctly.

If the band is lower than you hoped

Almost everyone is uneven — strong on one lift, average on another — and the gap is the most useful thing on this page, because it names your next training block. A lagging squat responds to the same things everything else does: progressive overload, enough hard sets, and a log that stops you from repeating last month.

Tanko Pro places every canonical lift you log on these bands automatically and paints them onto a muscle map, so the weak link surfaces without you checking a table.

Frequently asked questions

What is a good squat?

It depends on your bodyweight and sex, which is what the tables above are for. As a rule of thumb, the intermediate band is what a couple of years of consistent training produces.

Do I need to test a 1RM to use this?

No. Enter any set of 1–12 reps and the calculator estimates your max from it.

Are these standards for raw lifting?

Yes — no supportive equipment beyond a belt. Sleeves, wraps and suits move numbers enough to make the comparison meaningless.

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