Average Squat Weight for Male Lifters + Squat Standards
The average squat weight for male lifters who log their lifts is 289 lb. See squat standards by bodyweight, what 225 and 315 mean, and check your own level.
Squat stuck for weeks at the same weight? Find out why.
Standards scale with bodyweight.
Bar included.
1 if it was a true max.
Enter your bodyweight and one hard set to see your level.
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- LiftDecode
The average squat weight for a male lifter who logs his lifts on Strength Level is 289 lb; for women it is 167 lb. Physically active young men who do not train the lift average far less, about 149 lb on a Smith machine. A man who has trained for about two years squats roughly 1.65 times his bodyweight. Check your own level above.
What is the average squat weight for men?
It depends on who is measured:
| Group | Average squat |
|---|---|
| 259 active male sports students, about 21, Smith machine full squat | 149 lb (67.5 kg) |
| Men who log lifts on Strength Level | 289 lb |
| Drug-tested male powerlifters, 2024 median | 200 kg (441 lb) |
Sources: the student sample (Fernández Ortega et al., 2022), Strength Level's squat data (Strength Level) and 850,972 meet entries, where the median male squat rose from 185 to 200 kg between 2000 and 2024 (van den Hoek et al., 2026).
What are the squat standards by bodyweight?
The intermediate standard, which beats half the men who log the lift, is about 1.65 times bodyweight at most sizes:
| Men | Novice | Intermediate | Advanced |
|---|---|---|---|
| 150 lb | 184 lb | 247 lb | 320 lb |
| 165 lb | 206 lb | 274 lb | 350 lb |
| 180 lb | 228 lb | 298 lb | 377 lb |
| 200 lb | 255 lb | 329 lb | 413 lb |
| 220 lb | 281 lb | 359 lb | 446 lb |
For a 150 lb woman, intermediate is 174 lb and advanced 235 lb. Drug-tested men aged 18–35 at the 90th percentile squat 2.83 times bodyweight, women 2.26 (van den Hoek et al., 2024).
What do 225 and 315 mean for a squat?
For a 180 lb man, 225 (two plates) is beginner level and beats about 19% of logged lifters; 315 (three plates) is intermediate at about 56%; 405 is advanced at about 85%. All of that assumes real depth.
Does squat depth change the standard?
Yes, more than any formula. A competition squat only counts when the top of the thigh at the hip drops below the top of the knee (IPF Technical Rulebook). A half squat lets you handle noticeably more weight, so it is not comparable with these standards. LiftDecode's rule: compare only squats you would film from the side without flinching.
What if your squat is below the standard for your size?
After a year of training, a squat a level under your bodyweight's intermediate mark usually comes from squatting once a week, no progression rule, losing position at depth or recovery spent elsewhere. Heavy work builds the max itself: across 21 studies, loads above 60% of max raised one-rep max more than light loads (Schoenfeld et al., 2017). Find out what is holding your squat.
FAQ
Is a 225 squat good?
It is a solid start: for a 150 lb man it is between novice and intermediate, and for a 180 lb man it is beginner level. Two plates is a milestone, not a standard.
What is a good squat for a 180 lb man?
About 300 lb (1.65 times bodyweight) is intermediate and about 375 lb advanced.
Why is my squat lower than the averages online?
Most online numbers come from self-selected lifters, and many count partial reps. Full-depth squats from a consistent setup are the honest comparison.
Written and maintained by LiftDecode. Training and nutrition education for healthy adults, not medical advice — if you have a health condition or an injury, talk to a professional who can examine you.