How Much Should I Squat for My Weight? (lb & kg Charts)

Your squat number only means something next to your bodyweight. A 225 lb squat is a big deal at 150 lb and a normal working weight at 240 lb. So the useful question is how your squat compares with what you weigh.

This guide gives you squat targets for your weight at every level, in pounds and kilograms. It also covers what the classic plate milestones mean at different bodyweights, and the squat you need for each Liftly legs rank.

The quick answer: for men, squatting about 1.5× your bodyweight for one rep is a solid intermediate squat, and 2× is advanced. For women, about 1× bodyweight is a solid intermediate squat, and 1.4× is advanced. Most beginners start somewhere around half to three-quarters of their bodyweight.

Squat standards by bodyweight

Strength standards are written as a ratio: your one-rep max ÷ your bodyweight. A 160 lb lifter who squats 240 lb has a ratio of 1.5×.

These levels are widely used rules of thumb, not science. Every source draws the lines a little differently, partly because they measure different people (competitive powerlifters versus everyday gym-goers) and partly because squat depth varies so much. They're still a good way to see roughly where you stand:

"Roughly when" assumes you squat once or twice a week and keep adding weight or reps over time. The squat usually climbs faster than the bench press in your first year, because your legs are big muscles with a lot of room to grow.

What's a good squat for my weight? (men, lb)

Find your bodyweight, then read across. Numbers are one-rep maxes, rounded to the nearest 5 lb.

Some quick reads from the table:

• If you weigh 150 lb, a bodyweight squat (150 lb) is a good novice number and 225 lb is a solid intermediate squat.
• If you weigh 160 lb, aim for 160 lb first, then 240 lb.
• If you weigh 170 lb, about 255 lb is intermediate and 340 lb is advanced.

What's a good squat for my weight? (women, lb)

Women tend to be closer to men on lower-body lifts than on the bench press, which is why these ratios sit nearer to the men's column than the bench standards do.

Squat standards in kg

Men, rounded to the nearest 2.5 kg:

Women:

Is 225 a good squat? What the plate milestones mean

Gyms count squats in plates: 135 lb is one 45 lb plate on each side of a 45 lb bar, 225 lb is two, 315 lb is three, 405 lb is four. Here's what each one works out to at different bodyweights:

So 225 lb is a good squat for most men: intermediate at 150 lb, and above novice at every bodyweight up to about 225 lb. 315 lb is advanced if you weigh about 155 lb or less and a solid intermediate squat at 210 lb. 405 lb is advanced at any bodyweight under about 200 lb.

The squat you need for each Liftly rank

Liftly ranks every muscle from Newbie to GOAT with the same idea: estimated one-rep max divided by your logged bodyweight. If the squat is your only leg exercise, this is the estimated 1RM you need to reach each legs rank, rounded up to the next 5 lb or 2.5 kg. Each rank also has three tiers (I, II, III); the numbers below are where each rank starts.

The legs ladder runs higher than the chest one in our bench press guide, because legs can move far more weight.

How your other leg lifts change your rank

Your legs rank isn't just your squat. Leg press, lunges, Romanian deadlifts and other leg exercises all count, weighted toward your best three. Here's a worked example for a 180 lb lifter:

With the squat alone, this lifter would be Semi-Pro II. With all three lifts the legs score is 1.81×, which is Pro II. A leg press moves more weight than a squat (you aren't balancing a bar or carrying your own body), so it lifts the score. That's one reason to compare yourself with your own log over time rather than with someone who only squats.

How to find your squat max without maxing out

Grinding out a true one-rep max on the squat is hard on your body and risky without safety bars. You can estimate your max from a normal working set with the Epley formula:

Estimated 1RM = weight × (1 + reps ÷ 30)

The estimate works best for sets of about 3–10 reps taken close to failure. Liftly runs this on every set you log and charts it, so you can see your squat going up even on weeks you do sets of 8 instead of 5.

Does squat depth matter?

Yes, a lot. A quarter squat lets you move much more weight than a squat to parallel, so numbers aren't comparable unless the depth is. Most strength standards, including the ones above, assume a squat where the crease of your hip goes at least level with the top of your knee.

If you're not sure how deep you go, film a set from the side. Then log your squat the same way every time. A consistent depth is what makes your own progress chart honest.

How to squat more

1. Squat twice a week. One heavier day (sets of 3–6) and one lighter day (sets of 8–12), or a squat day plus a front squat or leg press day.
2. Use double progression. Pick a rep range like 5–8. When you hit 8 on every set, add weight and start again at 5. The full method is in how to track progressive overload.
3. Add 5–10 lb at a time. Legs can handle bigger jumps than the bench, especially early on. Once that stalls, drop to 5 lb.
4. Brace before every rep. Big breath into your belly, tighten your core, then descend. Most failed squats are lost in the hips and lower back, not the legs.
5. Train the rest of your legs. Romanian deadlifts, lunges and leg presses build the muscles that drive the squat.
6. Log every working set. Knowing exactly what you did last week is what lets you beat it.

FAQ

Is squatting your bodyweight good?

For men, a bodyweight squat is a good novice milestone, often reached within the first few months of training. For women, a bodyweight squat is a solid intermediate lift. In Liftly, a 1× bodyweight squat on its own sits just below the Lifter legs rank, which starts at 1.03×.

How much should I squat as a beginner?

Start with a weight you can move for 8–10 clean reps to full depth, even if that's the empty 45 lb (20 kg) bar. Many beginner men reach about 0.75× bodyweight and beginner women about 0.5× within their first weeks, then climb quickly from there.

How much should I squat if I weigh 160 lb?

For a 160 lb man, about 160 lb is novice, 240 lb is intermediate and 320 lb is advanced. For a 160 lb woman, about 120 lb is novice, 160 lb is intermediate and 225 lb is advanced.

Is 315 a good squat?

Yes. Three plates is a strong squat at almost any bodyweight. It's 2.1× bodyweight at 150 lb (advanced) and 1.5× at 210 lb (intermediate). In Liftly, a 315 lb squat alone is an Elite I legs rank at 150 lb. More on three plates, 315 for reps and 140 kg: is a 315 squat good.

Should I squat or leg press?

Both build your legs. The squat trains balance, bracing and more muscles at once, and it's the lift standards are written for. The leg press lets you push your legs hard with less fatigue on your lower back. Many lifters do both, and in Liftly both count toward your legs rank.