- A 1.5x bodyweight squat puts you ahead of most people who train. A 2x bodyweight squat is strong by competition standards.
- Squat is typically the largest contributor to a powerlifting total, making up roughly 35-38% for most lifters.
- "Good" depends on your bodyweight, training age, and goals. Use the rankings calculator with your actual numbers.
Squat Standards by Bodyweight
These are approximate benchmarks based on competition data from OpenPowerlifting. They represent raw (no squat suit) male lifters. Female standards run roughly 60-70% of male numbers at equivalent bodyweights.
| Bodyweight | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 132 lbs / 60 kg | 155 lbs | 275 lbs | 375 lbs | 455 lbs |
| 165 lbs / 75 kg | 195 lbs | 335 lbs | 440 lbs | 540 lbs |
| 181 lbs / 82 kg | 215 lbs | 365 lbs | 475 lbs | 585 lbs |
| 198 lbs / 90 kg | 230 lbs | 385 lbs | 500 lbs | 620 lbs |
| 220 lbs / 100 kg | 250 lbs | 405 lbs | 530 lbs | 660 lbs |
| 242 lbs / 110 kg | 265 lbs | 425 lbs | 555 lbs | 690 lbs |
"Beginner" means within your first year of consistent training. "Intermediate" is 1-3 years. "Advanced" is 3-5+ years of structured programming. "Elite" is nationally competitive, roughly the top 5-10% of competition lifters.
Squat vs Bench vs Deadlift: Typical Ratios
For most raw lifters, the squat falls between the bench and deadlift. A common ratio is roughly 3:2.3:3.5 for squat, bench, and deadlift. If your squat is lagging well behind your deadlift, that often signals a technique or programming issue worth addressing. If your squat is close to or exceeds your deadlift, you may be a naturally strong squatter or under-training your pull.
How to Actually Know Where You Stand
Tables like the one above are rough guides. Your actual standing depends on your exact bodyweight, age, and what you're comparing against. The most accurate way to know is to enter your squat, bench, and deadlift into the rankings calculator, which compares your total against every competition result on record in your weight class.
How to Improve Your Squat
Squat responds well to volume and frequency. Most intermediate lifters do well squatting 2-3 times per week with varied intensity. Common weak points and their fixes: if you're slow out of the hole, add pause squats and front squats. If you fold forward, your upper back is the weak link, so add heavy rows, SSB squats, and tempo work. If you struggle at lockout, belt squats and leg press can build quad strength. Read the full accessory selection guide for more.