Squat standards: strength levels by bodyweight
How strong is your squat? Enter your sex, bodyweight and barbell squat max (or weight and reps from a set) — the calculator shows your strength level from Beginner to Elite and how many kilos are left to the next one.
Your numbers
Strength level
Enter your bodyweight and result — your level and rank show up instantly.
Russian EVSK rank
The EVSK has no separate ranks for the squat or deadlift: powerlifting ranks are awarded for the three-lift total. Check your rank for the total
Log your sets and watch your level climb
Nobody hits a standard in one session. The Workouter diary shows every set and your weight progress week by week, so you always know how far the next level or rank is. You can try it without signing up.
Squat strength levels by bodyweight
The minimum back squat one-rep max for each level. Intermediate men squat about 1.5× bodyweight, intermediate women about 1.1×.
Men
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 45 | 67.5 | 87.5 | 117.5 | 145 |
| 60 | 50 | 75 | 100 | 132.5 | 165 |
| 70 | 55 | 85 | 110 | 147.5 | 182.5 |
| 80 | 60 | 92.5 | 120 | 160 | 200 |
| 90 | 65 | 100 | 130 | 172.5 | 217.5 |
| 100 | 70 | 107.5 | 140 | 185 | 232.5 |
| 110 | 75 | 115 | 147.5 | 197.5 | 247.5 |
| 120 | 77.5 | 120 | 157.5 | 210 | 262.5 |
| 130 | 82.5 | 127.5 | 165 | 220 | 277.5 |
| 140 | 87.5 | 132.5 | 175 | 232.5 | 290 |
Women
| Bodyweight, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 | 27.5 | 42.5 | 57.5 | 80 | 102.5 |
| 60 | 30 | 47.5 | 65 | 90 | 117.5 |
| 70 | 32.5 | 52.5 | 72.5 | 100 | 130 |
| 80 | 37.5 | 57.5 | 80 | 110 | 142.5 |
| 90 | 40 | 62.5 | 87.5 | 117.5 | 152.5 |
| 100 | 42.5 | 67.5 | 92.5 | 127.5 | 165 |
| 110 | 45 | 72.5 | 100 | 135 | 175 |
| 120 | 47.5 | 75 | 105 | 142.5 | 185 |
| 130 | 50 | 80 | 110 | 150 | 195 |
| 140 | 52.5 | 85 | 115 | 157.5 | 205 |
Levels are not an official scale but a guide: bodyweight multipliers based on public strength standard tables (Strength Level, ExRx) with a smooth bodyweight adjustment; kg, rounded to 2.5.
How to read the table
Find the row with your bodyweight: each column is the max where that level starts. Thresholds change smoothly between rows — the calculator gives the exact value for your weight.
Only a full-depth squat counts: at the bottom the hip crease goes below the top of the knee, then you stand up to full knee lockout. Half squats and Smith machine squats are not rated on this scale.
Why there is no squat rank
In the Russian EVSK for powerlifting, ranks exist only for the total (squat + bench + deadlift) and the bench press. The squat is part of the total, so it has no standard of its own. To see which rank you're heading for, add up your three maxes and check the total on the powerlifting standards page.
Strength levels vs. ranks
A rank is an official sports qualification. In Russia it is awarded under the EVSK (Unified All-Russian Sports Classification), only for a result at an official meet with referees, under federation rules and in your weight class. The standards are fixed for each class and are revised every few years by a Ministry of Sport order.
A strength level is an unofficial guide for people who train for themselves. It shows how your max compares with other lifters of the same sex and bodyweight — from a beginner in their first weeks to elite. You don't need a meet for it: an honest max or a rep set is enough.
What holds your squat back
- Depth and mobility: if you can't get below parallel with a neutral back, work on ankle and hip mobility.
- A weak trunk: if your back rounds on the way up, add good mornings and planks, and learn to brace with and without a belt.
- Too little volume: the squat responds well to two sessions a week — one heavy, one lighter or paused.
How to reach the next level
- Beginners and novices do fine on linear progression: 3 sessions a week, 3 sets of 5, add 2.5 kg to the bar every session as long as the sets stay clean.
- At the intermediate level you can no longer add weight every session — move to weekly or undulating periodisation: most work at 70–85% of 1RM, heavy singles and doubles every few weeks.
- Advanced lifters need a block plan built around a meet: accumulate volume, then intensity, then taper with a deload 1–2 weeks out.
- Every 4–6 weeks re-estimate your 1RM from a fresh set and shift your working weights. Log every session — without notes it's easy to overrate progress or miss a plateau.
Technique
A lift only counts with competition-standard technique. How to perform the exercise, common mistakes and alternatives are on the exercise page.
What next
Numbers are useful once they are part of a program. Pick a training plan, check your form on the main lifts and recalculate your one-rep max from a fresh set.
Technique for the main lifts
FAQ
What is a good squat?
For a man with 1–2 years of training, 1.5× bodyweight for a single is a good target (Intermediate); 2× bodyweight is Advanced. For women Intermediate is about 1.1× bodyweight.
Are there squat ranks?
No. In powerlifting ranks are awarded for the total or for the bench press. The squat is rated by strength level and counts towards a rank as part of the total.
How deep do I have to squat for it to count?
Under powerlifting rules the hip crease must go below the top surface of the knee. The levels scale assumes a squat to that depth.
Can I squat with a belt and knee sleeves?
Yes. Classic powerlifting allows a belt and knee sleeves; knee wraps and squat suits count as equipment. The strength levels on this page are for raw squats.
How do I find my squat max safely?
Estimate it from a set: take a weight you can squat 3–6 times with clean form, choose “Estimate from a set” and enter the weight and reps. Test a true max only with spotters or in a power rack with safety bars.
Other calculators
- 1RM calculator
One-rep max from weight and reps: Epley, Brzycki and Lombardi formulas plus a 50–100% training weight chart.
- Barbell plate calculator
Which plates to load on each side of the bar for a target weight, plus warm-up sets with plate breakdown.
- RPE and RIR calculator
Working weight for a target rep count at a given RPE and estimated 1RM from a set — full RPE chart.
- Wilks, DOTS and IPF GL calculator
Bodyweight-adjusted strength points: Wilks (classic and 2020), DOTS and IPF GL for powerlifting total and bench.
- Powerlifting standards
Strength level from Beginner to Elite and Russian EVSK 2026 rank for the bench and total — and how far the next one is.
- Bench press standards
Russian EVSK classic bench ranks and strength levels by bodyweight for men and women.
- Deadlift standards
Deadlift strength levels by bodyweight for men and women, with a level calculator.