Strength & fitness

How much should you squat? Compare to averages.

See average squat benchmarks by age and sex, try your squat percentile on this page, then save your history with a free account.

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By Aziz Mezlini, PhD · Founder & Scientist, Carthalis · Updated 2026-05-25

Wellness education, not diagnosis · Not for emergencies

What this benchmark actually measures

Average squat benchmarks are educational fitness references that describe typical back-squat strength relative to age, sex, and body weight using population percentile tables — not a medical test or clinical assessment.

In broad terms, the average squat by age and sex is about 1.0–1.5× body weight for men and 0.8–1.2× body weight for women, but squat standards by age shift as training history, body composition, and recovery change over time.

Carthalis benchmarks focus on everyday lifters — useful context for average squat questions without implying clinical diagnosis. Population averages are motivation and training guidance, not medical scores.

Estimate your squat percentile

Use the squat percentile calculator on this page to compare your one-rep max against average squat by age and sex — select squat as your lift to see where you rank in the general population.

Find your strength percentile

Enter your bodyweight, sex, and a 1-rep max (bench, squat, deadlift, or overhead press) to see where you land against age-matched peers.

Your inputs

We don't store these values until you sign up.

Your result

Fill in your inputs to see your personalised result here. The calculator runs entirely on this page — no signup required to try.

Wellness education, not medical or sports-medicine advice.

Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.

Save your result with a free account

Methodology

  • STRENGTH_PERCENTILES reference table
  • Carthalis percentile_engine (age + sex + bodyweight-adjusted)

Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.

Wellness education, not diagnosis.

How the methodology works

The Carthalis squat percentile calculator draws on the STRENGTH_PERCENTILES reference table and the backend percentile_engine to rank everyday lifters against general-population benchmarks — not elite-athlete-only charts. The same basis powers Twin strength scores in the app after you sign up.

  1. Enter your data

    Input your age, sex, body weight, and squat max (one-rep max or estimated) so the calculator can match you to age- and sex-adjusted peers.

  2. Calculate percentile

    The STRENGTH_PERCENTILES reference table and backend percentile_engine compare your squat to general-population benchmarks — everyday lifters, not elite-athlete-only charts.

  3. Get your results

    Receive your educational percentile ranking, strength classification band, and context for average squat by age and sex — wellness education, not medical assessment.

Benchmarks reflect large-scale population reference data calibrated for the general population — educational fitness context for squat percentile questions, not sports-medicine or clinical assessment.

Squat standards by age and sex

Squat standards by age summarize typical bodyweight multiples for the general population. Use the calculator above for your exact squat percentile — these ranges are educational context for average squat by age and sex.

Men's squat standards

  • Age 20–291.2× – 1.6× body weight
  • Age 30–391.1× – 1.5× body weight
  • Age 40–491.0× – 1.4× body weight
  • Age 50+0.9× – 1.3× body weight

Women's squat standards

  • Age 20–291.0× – 1.4× body weight
  • Age 30–390.9× – 1.3× body weight
  • Age 40–490.8× – 1.2× body weight
  • Age 50+0.7× – 1.1× body weight

These are general population averages. Trained individuals typically perform 20–40% higher. Use the on-page calculator for your exact percentile ranking.

What counts as a good vs strong squat?

Squat percentile bands help you understand where a given lift falls relative to age-matched peers — educational fitness context, not a clinical label.

Beginner (0–25th percentile)

Men: 0.8× – 1.2× body weight
Women: 0.6× – 1.0× body weight

Just starting your strength journey

Intermediate (25–75th percentile)

Men: 1.2× – 1.8× body weight
Women: 1.0× – 1.4× body weight

Consistent training with good form

Advanced (75–90th percentile)

Men: 1.8× – 2.2× body weight
Women: 1.4× – 1.8× body weight

Strong relative to general population

Elite (90–99th percentile)

Men: 2.2×+ body weight
Women: 1.8×+ 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)

Wellness education, not diagnosis

Wellness education, not diagnosis.

Not for emergencies — call your local emergency line.

Carthalis is not a medical device.

Strength comparisons are general guidance — consult a coach for individualized programming.

Read our full trust commitment on Trust & Safety.

Common questions

Average squat benchmarks are educational fitness references that describe typical back-squat strength relative to age, sex, and body weight using population percentile tables — not a medical test or clinical assessment. For many adults, an average squat falls near one to one-and-a-half times body weight for men and roughly eight-tenths to one-and-two-tenths times body weight for women. Carthalis is a personal health companion that helps you see yourself clearly across fitness and recovery: try the strength percentile calculator on this page, select squat, and compare your one-rep max to age-matched peers using the STRENGTH_PERCENTILES reference table and backend percentile_engine. Create a free account to save percentile history, track lifts over time, and unlock your full Fitness workspace and Twin strength scores. Carthalis provides wellness education, not medical diagnosis or treatment, and is not for emergencies — call your local emergency line for urgent care. Strength benchmarks are general guidance; consult a qualified coach for individualized programming. Carthalis is not a medical device. You control what you share.

Save your squat percentile history

Create a free account to save your percentile history, track lifts over time, and unlock your full Fitness workspace.

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