Squat standards
Squat standards depend on bodyweight and depth.
Squat standards are only useful if depth is consistent. A heavier high squat is not the same lift as last week's full-depth squat.
Use bodyweight ratio and a repeatable depth standard before judging whether the number is good.
Check your ratio
Reference table
| Level | Ratio | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb |
|---|---|---|---|---|---|---|---|---|
| Beginner | 0.75x BW | 90 lb | 105 lb | 120 lb | 135 lb | 150 lb | 165 lb | 190 lb |
| Novice | 1x BW | 120 lb | 140 lb | 160 lb | 180 lb | 200 lb | 220 lb | 250 lb |
| Intermediate | 1.5x BW | 180 lb | 210 lb | 240 lb | 270 lb | 300 lb | 330 lb | 375 lb |
| Advanced | 2x BW | 240 lb | 280 lb | 320 lb | 360 lb | 400 lb | 440 lb | 500 lb |
| Elite | 2.5x BW | 300 lb | 350 lb | 400 lb | 450 lb | 500 lb | 550 lb | 625 lb |
What to do next
Beginner
Build repeatable technique and add reps before chasing milestone plates.
Novice
Use a stable rep range and small jumps; most progress still comes from consistency.
Intermediate
Start treating weak points and fatigue as separate problems.
Advanced
Use smaller cycles, more deliberate variation, and fewer random max attempts.
Read next
Keep the milestone connected to training.
Sources
Milestone, ratio, and standards context.
IPF Technical Rules Book 2026
Used to separate gym milestones from competition lift standards and bodyweight classes.
ACSM progression models for resistance training
Used for progression framing by training status.
Reddit bodyweight bench standard discussion
Used as forum evidence for bodyweight-standard anxiety.
Reddit strength-standard debate
Used as forum evidence that lifters ask for context by age, bodyweight, and gym reality.
FAQ
Fast answers
Is a bodyweight squat good?
A barbell squat equal to bodyweight is a useful novice milestone. A bodyweight air squat is a different skill and not the same standard.
Is a 2x bodyweight squat elite?
It is advanced for most recreational lifters. Elite depends on sex, age, bodyweight, and competition standard.
Why did my squat standard drop when I fixed depth?
Because the lift became stricter. That is better data, even if the number is lower.
RepStack for iPhone
Use the milestone to train better
RepStack turns your logged sets into ratios, PRs, and next-session targets.