Enter your squat — or a set, like 225 lb × 5 — and your bodyweight. You get your level among everyday lifters, from Beginner to Elite, and where your squat ranks among the 185,114 men and 89,429 women who have done it in raw powerlifting meets since 2020.

What do Beginner, Novice, Intermediate, Advanced and Elite mean?

They are Strength Level's strength standards, built from the lifts its users log — 48.7 million bench presses alone, of which 10.9 million passed its checks for implausible and duplicate entries. Each level is the weight that beats a set share of those lifters of your sex and bodyweight: Beginner 5%, Novice 20%, Intermediate 50%, Advanced 80% and Elite 95%. Strength Level describes a beginner as someone who has practised the lift for about a month, a novice as six months of regular training, an intermediate as two years and an advanced lifter as more than five; elite lifters have spent over five years becoming competitive in strength sports.

We show the five levels for your bodyweight from curves fitted to Strength Level's published tables, which match them to within 2% (retrieved September 23, 2026). People who log every lift in an app are keener than the average gym member, so read a level as a comparison with committed lifters. Competitors are a higher bar still: they trained for a one-rep max and tested it on a platform, which is why the same lift ranks lower against them. What percentage of gym-goers can bench 225? puts the two side by side.

How is the competitor percentile calculated?

From the OpenPowerlifting archive of sanctioned meet results (public domain; snapshot of September 26, 2026). We keep raw (unequipped), sanctioned, non-disqualified results from meets dated 2020 or later, take each lifter's best successful attempt on each lift, and place them in the IPF weight class of the bodyweight they weighed in at for that result. Totals come from full-power meets only. Enter your age and the lift is also ranked against competitors your age — single years from 13 to 19, then by decade — counting each lifter's best result at that age, at any bodyweight. Your percentile is interpolated between the 1st and 99th percentiles of your class. If you enter more than one rep, we estimate your one-rep max with the Epley formula — weight × (1 + reps ÷ 30) — and rank that; prediction equations are most accurate at low reps (Whisenant et al., Journal of Strength and Conditioning Research, 2003), so the calculator takes 1 to 12.

What is a good squat for your weight?

Best squat in lb of raw competitors since 2020, by weight class. "Top 10%" is the weight that beats 90% of the class.

Men

Weight class	Median	Top 25%	Top 10%	Top 1%	Lifters
up to 130 lb	254	320	375	446	6,488
130–146 lb	331	380	430	505	10,903
146–163 lb	369	419	468	551	24,814
163–183 lb	408	463	507	595	39,657
183–205 lb	441	496	546	639	39,132
205–231 lb	468	529	584	683	32,215
231–265 lb	496	562	628	733	19,402
over 265 lb	524	606	683	838	12,503
All bodyweights	424	496	562	700	185,114

Women

Weight class	Median	Top 25%	Top 10%	Top 1%	Lifters
up to 104 lb	165	204	237	295	2,756
104–115 lb	198	237	270	330	5,925
115–126 lb	220	259	292	358	9,691
126–139 lb	231	270	309	375	14,738
139–152 lb	248	287	325	397	16,353
152–168 lb	265	303	347	429	14,459
168–185 lb	265	314	358	441	10,185
over 185 lb	281	336	386	485	15,322
All bodyweights	245	292	336	430	89,429

By age

Best squat in lb by age at the meet, at any bodyweight.

Age	Men: median	Men: top 10%	Women: median	Women: top 10%
13	215	320	165	243
14	265	386	187	265
15	320	435	204	285
16	364	470	220	303
17	386	502	237	320
18	408	524	248	331
19	430	546	254	336
20–29	452	584	265	353
30–39	463	606	259	353
40–49	430	568	243	331
50–59	386	509	215	298
60–69	325	452	176	258
70 and over	243	358	143	209

What is the average squat?

The medians by age, weight class and sex, in pounds and kilograms, with what they mean for a teenager or for a lifter past 50, are in what is the average squat by age and weight? The tables on this page are free to reuse under CC BY 4.0; the full dataset is on the strength percentile calculator.

Other calculators

Sources

OpenPowerlifting, bulk data (public domain) and the project site
Strength Level, squat strength standards, from lifts logged by its users (retrieved September 23, 2026)
International Powerlifting Federation, technical rules (weight classes)
Whisenant, M. J. et al., Validation of submaximal prediction equations for the 1 repetition maximum bench press test on a group of collegiate football players, Journal of Strength and Conditioning Research, 2003

How good is your squat?