Average Squat (Men & Women) — See Your Rank vs the General Population
What is the average squat? See squat standards by age and gender. Enter your lift to see your percentile ranking and strength classification with our evidence-based calculator.
Quick Answer: What is the Average Squat?
The average squat is 1.0-1.5x body weight for men and 0.8-1.2x body weight for women. However, this varies significantly by age, training experience, and body composition.
Want your exact percentile? Enter your squat numbers below to see precisely where you rank.
Enter Your Lift to See Your Label & Percentile →
See Your Squat Percentile
Join users who've discovered their true squat strength level and are tracking improvements with our evidence-based standards.
Squat Standards by Age & Gender
Men's Squat Standards
Women's Squat Standards
Note: These are general population averages. Trained individuals typically perform 20-40% higher. Use our calculator for your exact percentile ranking.
What is a Good vs Strong Squat?
Beginner (0-25th percentile)
Men: 0.8x - 1.2x body weight
Women: 0.6x - 1.0x body weight
Just starting your strength journey
Intermediate (25-75th percentile)
Men: 1.2x - 1.8x body weight
Women: 1.0x - 1.4x body weight
Consistent training with good form
Advanced (75-90th percentile)
Men: 1.8x - 2.2x body weight
Women: 1.4x - 1.8x body weight
Strong relative to general population
Elite (90-99th percentile)
Men: 2.2x+ body weight
Women: 1.8x+ body weight
Exceptional strength for your demographic
Example Squat Percentiles
30-year-old man, 180 lbs:
• 180 lbs squat = 25th percentile (beginner)
• 270 lbs squat = 50th percentile (intermediate)
• 360 lbs squat = 75th percentile (advanced)
• 450 lbs squat = 90th percentile (elite)
How to Get Your strength Calculation
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Add your age, gender, body weight, and squat max to get your strength percentile ranking.
Go to Health Scores → Nutrition
Find your squat standards and percentile rankings with detailed breakdowns of your performance level.
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Frequently Asked Questions
What is the average squat for men?
The average squat for men varies by age and body weight. Generally, men can squat 1.0-1.5x their body weight on average. Our calculator shows exact percentiles based on your age, weight, and lift numbers.
What is the average squat for women?
The average squat for women is typically 0.8-1.2x body weight. Women often have strong lower bodies relative to upper body strength, and our standards account for these differences.
What is considered a good squat?
A “good” squat is typically 1.5x body weight for men and 1.2x body weight for women. A “strong” squat is 2.0x body weight for men and 1.5x body weight for women. Use our calculator for your exact percentile.
How do I improve my squat?
Improve your squat by training 2-3 times per week, focusing on proper form, progressive overload, and adequate rest. Include accessory work for glutes, quads, and core. Track your progress with our strength percentile calculator.
Is a 2× bodyweight squat considered strong?
Yes. For men, a 2× bodyweight squat is generally elite (90th–99th percentile). For women, ~1.8× BW is elite. These levels usually require years of consistent training and excellent technique.
What is a good squat for a 40-year-old man?
Age-adjusted standards: around 1.0–1.4× BW is “good”, 1.5–2.0× BW is “advanced/elite”. Use our tables for age/bodyweight-specific targets.
Front squat vs back squat — which is better?
Back squat allows heavier loads and more posterior chain; front squat emphasizes quads and upright posture with less spinal loading. Program both over time for balanced development.