Strength standards

What’s a good squat?

How much should you squat for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average squat and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the whole bar: the bar (45 lb, or 20 kg) plus every plate.

Gold II

Stronger than 80% of guys

Next: Gold I at 265 lb × 5

Estimated one-rep max: 292 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Squat standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Squat standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg105481547019789246112299136355161
130 lb59 kg108491587220292252115307140365166
140 lb64 kg114521677621498268122326148387176
150 lb68 kg1215517781227103283129344156409186
160 lb73 kg1275818685239108298135363165430196
170 lb77 kg1336119689250114313142381173452205
180 lb82 kg1396320593262119327149398181473215
190 lb86 kg1456621497274124342155416189494224
200 lb91 kg15269223101285130356162433197514234
210 lb95 kg15872231105296135370168451205535243
220 lb100 kg16474240109308140384175468212555252
230 lb104 kg16977249113319145398181485220575261
240 lb109 kg17580257117330150412187501228595270
250 or more lb113 or more kg18182266121341155425193518235615279

Women

Squat standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg713310548134611677620393241110
130 lb59 kg733410749138631727820995248113
140 lb64 kg7836114521466618283222101263120
150 lb68 kg8238120551547019388234107278126
160 lb73 kg8639127581627420392247112293133
170 lb77 kg9141133611707821397259118307140
180 lb82 kg95431396317881223101271123322146
190 lb86 kg99451456618685232106283129336153
200 lb91 kg103471526919488242110295134350159
210 lb95 kg107491587220292252114307139364165
220 lb100 kg111511637420995261119318145378172
230 lb104 kg115531697721799271123330150391178
240 lb109 kg1195417580224102280127341155405184
250 or more lb113 or more kg1235618182232105289132352160418190

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good squat?

For a 180 lb guy, Silver starts at 205 lb, Gold at 262 lb, Platinum at 327 lb and Diamond at 398 lb for one rep. For a 140 lb woman, Silver starts at 114 lb, Gold at 146 lb, Platinum at 182 lb and Diamond at 222 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 135 squat good?

    For a 180 lb guy, a 135 lb squat for one rep is Bronze III, stronger than about 27% of guys. At 150 lb bodyweight it is Bronze III; at 210 lb it is Iron I.

  • Is a 225 squat good?

    For a 180 lb guy, a 225 lb squat for one rep is Silver II, stronger than about 59% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver III.

  • Is a 315 squat good?

    For a 180 lb guy, a 315 lb squat for one rep is Gold I, stronger than about 85% of guys. At 150 lb bodyweight it is Platinum I; at 210 lb it is Gold II.

  • Is a 405 squat good?

    For a 180 lb guy, a 405 lb squat for one rep is Diamond III, stronger than about 96% of guys. At 150 lb bodyweight it is Radiant; at 210 lb it is Platinum II.

  • Is a 95 lb squat good for a woman?

    For a 140 lb woman, a 95 lb squat for one rep is Bronze II, stronger than about 36% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze III.

  • Is a 135 lb squat good for a woman?

    For a 140 lb woman, a 135 lb squat for one rep is Silver I, stronger than about 66% of women. At 120 lb bodyweight it is Gold III; at 170 lb it is Silver III.

  • Is a 185 lb squat good for a woman?

    For a 140 lb woman, a 185 lb squat for one rep is Platinum III, stronger than about 88% of women. At 120 lb bodyweight it is Platinum I; at 170 lb it is Gold II.

  • Is a 225 lb squat good for a woman?

    For a 140 lb woman, a 225 lb squat for one rep is Diamond III, stronger than about 96% of women. At 120 lb bodyweight it is Diamond I; at 170 lb it is Platinum II.

  • Is a 100 kg squat good?

    For an 80 kg guy, a 100 kg squat for one rep is Silver II, stronger than about 59% of guys. For a 60 kg woman it is Diamond II, stronger than about 96% of women.

  • Is a 140 kg squat good?

    For an 80 kg guy, a 140 kg squat for one rep is Gold I, stronger than about 85% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

  • Is a 180 kg squat good?

    For an 80 kg guy, a 180 kg squat for one rep is Diamond III, stronger than about 96% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your squat

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 8 reps. Beat 8 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your squat rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

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Questions

Squat questions.

How much should I squat for my weight?

For a 180 lb guy, Silver starts at 205 lb, Gold at 262 lb, Platinum at 327 lb and Diamond at 398 lb for one rep. For a 140 lb woman, Silver starts at 114 lb, Gold at 146 lb, Platinum at 182 lb and Diamond at 222 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man squat?

Among men who lift, the middle of the pack at 180 lb is about 292 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 210 lb.

What’s a good squat for a woman?

For a 140 lb woman, Silver starts at 114 lb, Gold at 146 lb, Platinum at 182 lb and Diamond at 222 lb for one rep. Among women who lift, the middle at 140 lb is about 163 lb, which is Gold II.

What percentage of men can squat 315?

Evident’s estimate: about 15% of 180 lb guys can squat 315 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 7%; at 210 lb, about 22%.

What percentage of men can squat 405?

Evident’s estimate: about 4% of 180 lb guys can squat 405 lb for one rep, counting guys who don’t train. At 150 lb bodyweight it is about 2%; at 210 lb, about 7%.

How much should I squat compared to my bench?

At the same rank, the squat standard is about 1.32 times the bench press standard. At Gold II for a 180 lb guy that is 292 lb against 221 lb.

How does Evident rank my squat?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards