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Safety Bar Squat Strength Standards

Calculate Your Safety Bar Squat Strength Level

Enter your sex, bodyweight, age, and safety bar squat set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Safety Bar Squat Standards

Male Safety Bar Squat Strength Standards

Strength Level	Weight
Beginner	155 lb
Novice	235 lb
Intermediate	335 lb
Advanced	455 lb
Elite	585 lb

Male Safety Bar Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

Male Safety Bar Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	60 lb	105 lb	165 lb	240 lb	325 lb
120 lb	75 lb	125 lb	190 lb	265 lb	355 lb
130 lb	90 lb	140 lb	210 lb	290 lb	385 lb
140 lb	100 lb	160 lb	230 lb	315 lb	410 lb
150 lb	115 lb	175 lb	250 lb	340 lb	435 lb
160 lb	130 lb	190 lb	270 lb	360 lb	465 lb
170 lb	140 lb	210 lb	290 lb	385 lb	485 lb
180 lb	155 lb	225 lb	310 lb	405 lb	510 lb
190 lb	170 lb	240 lb	325 lb	425 lb	535 lb
200 lb	180 lb	255 lb	345 lb	445 lb	555 lb
210 lb	195 lb	270 lb	360 lb	465 lb	580 lb
220 lb	205 lb	285 lb	375 lb	485 lb	600 lb
230 lb	220 lb	295 lb	395 lb	500 lb	620 lb
240 lb	230 lb	310 lb	410 lb	520 lb	640 lb
250 lb	240 lb	325 lb	425 lb	540 lb	660 lb
260 lb	255 lb	340 lb	440 lb	555 lb	680 lb
270 lb	265 lb	350 lb	455 lb	570 lb	695 lb
280 lb	275 lb	365 lb	470 lb	590 lb	715 lb
290 lb	285 lb	375 lb	485 lb	605 lb	730 lb
300 lb	295 lb	390 lb	495 lb	620 lb	750 lb
310 lb	310 lb	400 lb	510 lb	635 lb	765 lb

Male Safety Bar Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	130 lb	200 lb	285 lb	385 lb	500 lb
20	150 lb	225 lb	325 lb	440 lb	570 lb
25	155 lb	235 lb	335 lb	455 lb	585 lb
30	155 lb	235 lb	335 lb	455 lb	585 lb
35	155 lb	235 lb	335 lb	455 lb	585 lb
40	155 lb	235 lb	335 lb	455 lb	585 lb
45	145 lb	220 lb	315 lb	430 lb	555 lb
50	135 lb	205 lb	295 lb	400 lb	515 lb
55	125 lb	190 lb	275 lb	370 lb	475 lb
60	115 lb	175 lb	250 lb	340 lb	435 lb
65	105 lb	155 lb	225 lb	305 lb	395 lb
70	90 lb	140 lb	200 lb	275 lb	355 lb
75	80 lb	125 lb	180 lb	245 lb	320 lb
80	75 lb	115 lb	160 lb	220 lb	285 lb
85	65 lb	100 lb	145 lb	195 lb	255 lb
90	60 lb	90 lb	130 lb	175 lb	230 lb

Female Safety Bar Squat Standards

Female Safety Bar Squat Strength Standards

Strength Level	Weight
Beginner	80 lb
Novice	125 lb
Intermediate	185 lb
Advanced	255 lb
Elite	335 lb

Female Safety Bar Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

Female Safety Bar Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	50 lb	85 lb	130 lb	185 lb	250 lb
100 lb	55 lb	90 lb	140 lb	195 lb	260 lb
110 lb	60 lb	100 lb	150 lb	210 lb	275 lb
120 lb	65 lb	105 lb	155 lb	220 lb	285 lb
130 lb	70 lb	115 lb	165 lb	230 lb	295 lb
140 lb	75 lb	120 lb	175 lb	235 lb	305 lb
150 lb	80 lb	125 lb	180 lb	245 lb	315 lb
160 lb	85 lb	130 lb	190 lb	255 lb	325 lb
170 lb	90 lb	140 lb	195 lb	260 lb	335 lb
180 lb	95 lb	145 lb	200 lb	270 lb	345 lb
190 lb	100 lb	150 lb	210 lb	275 lb	350 lb
200 lb	105 lb	155 lb	215 lb	285 lb	360 lb
210 lb	110 lb	160 lb	220 lb	290 lb	370 lb
220 lb	115 lb	165 lb	225 lb	295 lb	375 lb
230 lb	115 lb	170 lb	230 lb	305 lb	380 lb
240 lb	120 lb	170 lb	235 lb	310 lb	390 lb
250 lb	125 lb	175 lb	240 lb	315 lb	395 lb
260 lb	130 lb	180 lb	245 lb	320 lb	400 lb

Female Safety Bar Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70 lb	110 lb	160 lb	220 lb	285 lb
20	80 lb	125 lb	180 lb	250 lb	325 lb
25	80 lb	125 lb	185 lb	255 lb	335 lb
30	80 lb	125 lb	185 lb	255 lb	335 lb
35	80 lb	125 lb	185 lb	255 lb	335 lb
40	80 lb	125 lb	185 lb	255 lb	335 lb
45	75 lb	120 lb	175 lb	240 lb	315 lb
50	70 lb	110 lb	165 lb	225 lb	295 lb
55	65 lb	105 lb	150 lb	210 lb	270 lb
60	60 lb	95 lb	140 lb	190 lb	250 lb
65	55 lb	85 lb	125 lb	170 lb	225 lb
70	50 lb	75 lb	110 lb	155 lb	200 lb
75	45 lb	70 lb	100 lb	140 lb	180 lb
80	40 lb	60 lb	90 lb	125 lb	160 lb
85	35 lb	55 lb	80 lb	110 lb	145 lb
90	30 lb	50 lb	70 lb	100 lb	130 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.