Average squat by age
The average man aged 18-29 squats about 190 lb (87.5 kg) for one rep, and the average woman about 110 lb (50 kg). Both fall with age: by 60-69 the medians are 140 lb and 75 lb.
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"Average" here is the median of all adults of that sex and age at the US median bodyweight (179 lb for men, 153 lb for women), including the large share who never squat. It is not the average of people who lift, which is why it sits below gym-floor expectations. Modeled — estimated from indirect evidence; treat every number here as an informed estimate, not a measurement. Modeled as a blend of untrained, recreationally trained and serious lifters, anchored to squat 1RM studies of untrained adults and tested gym-goers, corrected to below-parallel depth. The methodology has the full derivation.
Average squat weight for men by age
One-rep max needed to beat that share of all men in the age band, at 179 lb. The 50th percentile column is the median man.
| Age | 25th | 50th | 75th | 90th |
|---|---|---|---|---|
| 18-29 | 150 lb | 190 lb | 245 lb | 305 lb |
| 30-39 | 145 lb | 185 lb | 240 lb | 300 lb |
| 40-49 | 135 lb | 175 lb | 225 lb | 280 lb |
| 50-59 | 125 lb | 155 lb | 200 lb | 250 lb |
| 60-69 | 110 lb | 140 lb | 175 lb | 220 lb |
Average squat weight for women by age
One-rep max needed to beat that share of all women in the age band, at 153 lb.
| Age | 25th | 50th | 75th | 90th |
|---|---|---|---|---|
| 18-29 | 85 lb | 110 lb | 135 lb | 170 lb |
| 30-39 | 85 lb | 105 lb | 130 lb | 165 lb |
| 40-49 | 80 lb | 95 lb | 120 lb | 150 lb |
| 50-59 | 70 lb | 85 lb | 110 lb | 135 lb |
| 60-69 | 60 lb | 75 lb | 95 lb | 115 lb |
Average squat by age in kg
The same tables in kilograms, rounded to the nearest 2.5 kg.
Men
| Age | 25th | 50th | 75th | 90th |
|---|---|---|---|---|
| 18-29 | 67.5 kg | 87.5 kg | 112.5 kg | 140 kg |
| 30-39 | 67.5 kg | 85 kg | 107.5 kg | 135 kg |
| 40-49 | 62.5 kg | 80 kg | 102.5 kg | 127.5 kg |
| 50-59 | 55 kg | 70 kg | 92.5 kg | 115 kg |
| 60-69 | 50 kg | 62.5 kg | 80 kg | 100 kg |
Women
| Age | 25th | 50th | 75th | 90th |
|---|---|---|---|---|
| 18-29 | 40 kg | 50 kg | 62.5 kg | 77.5 kg |
| 30-39 | 37.5 kg | 47.5 kg | 60 kg | 75 kg |
| 40-49 | 35 kg | 45 kg | 55 kg | 70 kg |
| 50-59 | 32.5 kg | 40 kg | 50 kg | 62.5 kg |
| 60-69 | 27.5 kg | 32.5 kg | 42.5 kg | 52.5 kg |
Squat standards by bodyweight
Heavier people squat more, but less than a bodyweight multiple implies: strength rises with roughly the two-thirds power of body mass. At 18-29, a 140 lb man reaches the median at 160 lb and a 220 lb man at 205 lb. The full grid, from 100 to 260 lb with the 95th percentile, is on how much should I squat for my bodyweight.
Men, ages 18-29
One-rep max needed to beat that share of all men aged 18-29.
| Bodyweight | 50th | 75th | 90th |
|---|---|---|---|
| 140 lb | 160 lb | 210 lb | 260 lb |
| 180 lb | 190 lb | 245 lb | 305 lb |
| 220 lb | 205 lb | 265 lb | 330 lb |
Women, ages 18-29
One-rep max needed to beat that share of all women aged 18-29.
| Bodyweight | 50th | 75th | 90th |
|---|---|---|---|
| 120 lb | 90 lb | 115 lb | 145 lb |
| 160 lb | 110 lb | 140 lb | 170 lb |
| 200 lb | 120 lb | 150 lb | 185 lb |
Average squat of NCAA Division I athletes
Pooled across every D1 sport by head-count, the estimated median D1 man squats 335 lb, the 94th percentile among all men aged 18-29. The estimated median D1 woman squats 165 lb, the 89th percentile among all women aged 18-29. The squat percentile page shows where any squat falls against both groups.
Have a heavy set but no true max? The one rep max calculator estimates the single from a set of 3-5 and ranks it the same way. For the common plate milestones, see is a 225 lb squat good?
Questions
What is the average squat?
For an average-size man aged 18-29 (179 lb) the median one-rep max squat is about 190 lb (87.5 kg). For an average-size woman the same age (153 lb) it is about 110 lb (50 kg). That is the median of all adults, including the many who never squat, not the median of people who train.
What is the average squat weight for a man?
The median man squats about 190 lb at 18-29, 175 lb in his 40s and 140 lb in his 60s, at the US median bodyweight of 179 lb. A man aged 18-29 squatting 305 lb is at the 90th percentile for his age.
What is the average squat for women?
The median woman squats about 110 lb at 18-29, 95 lb in her 40s and 75 lb in her 60s, at the US median bodyweight of 153 lb. 170 lb puts a woman aged 18-29 at the 90th percentile.
What is a good squat for my age?
Against everyone your age, the 75th percentile is a reasonable bar for "good" and the 90th for "very good". For men that is 245 lb and 305 lb at 18-29, falling to 200 lb and 250 lb at 50-59. For women it is 135 lb and 170 lb at 18-29, and 110 lb and 135 lb at 50-59.
How does the average squat compare with D1 athletes?
The estimated median NCAA Division I man squats 335 lb, which is the 94th percentile among all men aged 18-29. The estimated median D1 woman squats 165 lb, the 89th percentile among all women aged 18-29. The D1 numbers are pooled across sports by head-count and are not adjusted for age or size.
How accurate are these squat averages?
Modeled — estimated from indirect evidence; treat every number here as an informed estimate, not a measurement. Modeled as a blend of untrained, recreationally trained and serious lifters, anchored to squat 1RM studies of untrained adults and tested gym-goers, corrected to below-parallel depth. No representative sample of adults has ever been tested on a one-rep max squat, so every row here is a model, not a survey.
The squat is one of fifteen tests. Get your overall athleticism rank across strength, power, agility and endurance.