Appendix G: Strength Standards 208 Squat Standards (lb.) Body Weight Beginner Novice Intermediate Advanced Elite Male Female Male Female Male Female Male Female Male Female 90 - 40 - 71 - 114 - 167 - 226 100 - 46 - 80 - 124 - 179 - 240 110 72 52 112 87 164 134 226 190 295 254 120 85 58 128 95 184 143 249 201 321 266 130 98 63 144 102 203 152 271 211 346 278 140 111 69 160 108 221 160 292 221 370 289 150 123 74 175 115 239 168 313 230 393 299 160 136 79 190 121 256 175 333 239 415 309 170 148 84 204 127 273 182 352 247 436 319 180 160 88 219 133 289 189 370 256 456 328 190 172 93 232 138 305 196 388 263 476 337 200 184 97 246 144 321 202 405 271 496 345 210 195 102 259 149 336 208 422 278 514 353 220 206 106 272 154 350 214 439 285 532 361 230 217 110 285 159 365 220 455 291 550 369 240 228 114 297 164 379 226 470 298 567 376 250 239 118 309 169 392 231 486 304 584 383 260 249 122 321 173 406 237 500 310 600 390 270 259 - 332 - 419 - 515 - 616 - 280 270 - 344 - 431 - 529 - 631 - 290 279 - 355 - 444 - 543 - 646 - 300 289 - 366 - 456 - 556 - 661 - 310 299 - 377 - 468 - 570 - 676 - Notes: 1) Standards taken from https://strengthlevel.com/strength-standards/squat 2) Squat standards include the weight of a 20 kg / 44 lb. bar What do the strength standards mean? Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years. Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.
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