What is a good squat for a beginner?

Squatting 75% of your body weight is the beginner standard. For an 80 kg male, that is 60 kg. Full-depth technique is the first priority.

How long does it take to squat 100 kg?

For an average 75-85 kg male training 2-3x/week: typically 6-12 months.

Strength

Squat Standards by Body Weight: Are You Beginner, Intermediate or Advanced?

Q: Is squatting 2x bodyweight impressive?

Very much so. 2x bodyweight places you in the Elite category — significantly stronger than 99% of gym-goers.

Q: Should women squat to depth?

Yes — full depth provides superior glute and quad activation. Women typically have better hip mobility for deep squats than men.

📅 March 16, 2026⏱ 6 min read🏷 Strength · Powerlifting

The squat is the king of lower body exercises — but knowing whether your squat is strong requires context. Here are the evidence-based strength standards by body weight, and what to do if you want to move up a tier.

Squat Standards by Body Weight

Level	Men (×BW)	80 kg / 176 lb example	Women (×BW)	60 kg / 132 lb example
Beginner	0.75×	60 kg / 132 lbs	0.5×	30 kg / 66 lbs
Novice	1.0×	80 kg / 176 lbs	0.65×	39 kg / 86 lbs
Intermediate	1.25×	100 kg / 220 lbs	0.85×	51 kg / 112 lbs
Advanced	1.5×	120 kg / 264 lbs	1.0×	60 kg / 132 lbs
Elite	2.0×+	160+ kg / 352+ lbs	1.25×+	75+ kg / 165+ lbs

These are 1-rep max (1RM) standards for a full-depth back squat (hip crease below knee). Partial-range or box squat numbers will be higher and are not directly comparable.

Back Squat vs. Front Squat vs. Goblet Squat Standards

Different squat variations use different loads due to leverage and technique demands. As a rough rule: front squat 1RM ≈ 85% of back squat 1RM. Goblet squat is primarily used for technique development and high-rep work — not a useful 1RM comparison.

How to Progress Your Squat Through Levels

Beginner → Novice (6–12 months): Focus on technique first. Depth, bracing (big breath, tighten core), and bar position are the foundations. Linear progression (add 5 kg/session to total bar weight) is fully achievable at this stage.

Novice → Intermediate (6–18 months): Weekly rather than session-to-session progression. Add periodisation — alternate heavy (85%+ 1RM, 3–5 rep range) and volume sessions (70–80%, 6–10 reps). Start addressing weak points.

Intermediate → Advanced (1–3 years): Monthly or block-based progression. Implement proper periodisation (linear, undulating, or block). Address specific weak points with accessory work (pause squats, box squats, leg press, Bulgarian split squat).

💡 The most common reason squats plateau: not benching enough — wait, the most common reason squats stall is insufficient frequency. Squatting once per week gets you halfway there. Squatting 2–3×/week drives faster adaptation and better technique grooves.

Common Squat Weaknesses and Fixes

Forward lean / torso collapse: Weak upper back. Add: barbell rows, face pulls, high-bar squat practice, front squat (forces upright torso).

Knees caving inward: Weak glutes and hip abductors. Add: sumo stance work, banded squats, clamshells, hip thrust.

Depth not reached: Hip flexor or ankle mobility. Add: deep goblet squats (counterbalance technique), ankle stretches, box squats to force depth awareness.

Calculate Your Squat 1RM and Standards

Enter your recent performance to estimate your 1RM and see where you rank compared to squat strength standards.

Use the Squat Calculator →

Frequently Asked Questions

Squatting 75% of your body weight is the beginner standard. For an 80 kg male, that is 60 kg. The first priority is mastering full-depth technique before adding significant load.

Very much so. 2× bodyweight places you in the "Elite" category — significantly stronger than 99% of gym-goers. Most competitive powerlifters reach this level at lighter body weights after years of dedicated training.

For an average 75–85 kg male training consistently 2–3×/week: typically 6–12 months. Many beginners using linear progression (adding 5 kg/week) can reach this milestone faster — potentially 3–5 months — if they start below this level and progress consistently.

Yes — full depth (hip crease below the knee) is the standard for both men and women and provides superior glute and quad activation. Women typically have better hip mobility for deep squats than men due to hip anatomy differences.

← Intermittent Fasting Guide All Articles →