Strength Level Calculator
Full Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Full Squat is about 132 kg (291 lb) and advanced is about 167 kg. For a 60 kg (132 lb) woman, intermediate is about 70 kg and advanced about 96 kg. Enter your own numbers below to see your level.
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Full Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 49 kg · 107 lb | 68 kg · 151 lb | 98 kg · 216 lb | 128 kg · 282 lb | 165 kg · 364 lb |
| 70 kg · 154 lb | 61 kg · 134 lb | 83 kg · 184 lb | 116 kg · 255 lb | 148 kg · 326 lb | 188 kg · 414 lb |
| 80 kg · 176 lb | 73 kg · 161 lb | 97 kg · 215 lb | 132 kg · 291 lb | 167 kg · 367 lb | 208 kg · 459 lb |
| 90 kg · 198 lb | 85 kg · 186 lb | 111 kg · 245 lb | 147 kg · 325 lb | 184 kg · 406 lb | 228 kg · 502 lb |
| 100 kg · 220 lb | 96 kg · 211 lb | 124 kg · 273 lb | 162 kg · 357 lb | 200 kg · 442 lb | 246 kg · 542 lb |
| 110 kg · 243 lb | 106 kg · 235 lb | 136 kg · 300 lb | 176 kg · 388 lb | 216 kg · 476 lb | 263 kg · 579 lb |
| 120 kg · 265 lb | 117 kg · 257 lb | 148 kg · 326 lb | 189 kg · 417 lb | 230 kg · 508 lb | 279 kg · 615 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 24 kg · 53 lb | 38 kg · 84 lb | 62 kg · 136 lb | 86 kg · 189 lb | 117 kg · 259 lb |
| 60 kg · 132 lb | 29 kg · 65 lb | 45 kg · 99 lb | 70 kg · 155 lb | 96 kg · 211 lb | 129 kg · 285 lb |
| 70 kg · 154 lb | 34 kg · 76 lb | 51 kg · 114 lb | 78 kg · 173 lb | 105 kg · 232 lb | 140 kg · 308 lb |
| 80 kg · 176 lb | 39 kg · 87 lb | 58 kg · 127 lb | 86 kg · 189 lb | 114 kg · 251 lb | 150 kg · 330 lb |
| 90 kg · 198 lb | 44 kg · 97 lb | 64 kg · 141 lb | 93 kg · 206 lb | 123 kg · 270 lb | 160 kg · 352 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Full Squat strength level?
- Enter your Full Squat one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Full Squat weight?
- The median (intermediate) Full Squat one-rep max is about 132 kg for an 80 kg man and about 70 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Full Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Full Squat at about 132 kg (291 lb) and advanced at about 167 kg (368 lb). For a 60 kg (132 lb) woman, intermediate is about 70 kg (154 lb) and advanced about 96 kg (212 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.