Question 1

What is a good back squat for a 30-year-old man?

Accepted Answer

For a 30-year-old man of median US size (179 lb), 190 lb beats half of them, 240 lb reaches the 75th percentile, and 300 lb reaches the 90th of all men that age. The calculator adjusts these for your own bodyweight.

Question 2

What is a good back squat for a 30-year-old woman?

Accepted Answer

For a 30-year-old woman of median US size (153 lb), 105 lb beats half of them, 135 lb reaches the 75th percentile, and 165 lb reaches the 90th of all women that age. The calculator adjusts these for your own bodyweight.

Question 3

How does that compare with D1 athletes?

Accepted Answer

Division I is a different population: our estimated median NCAA Division I man is at 335 lb, which would be the 94th percentile among all men aged 18-29; and our estimated median NCAA Division I woman is at 165 lb, which would be the 89th percentile among all women aged 18-29. The D1 comparison is raw — no age or size adjustment — so it is you against the athletes as they are.

Question 4

How accurate are these back squat percentiles?

Accepted Answer

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. Modeled percentiles have no validated error margin. Results past the 99th percentile are shown as 99+ because the data cannot support more precision.

Age	10th	25th	50th	75th	90th	95th	99th
18-29	125 lb	150 lb	190 lb	245 lb	305 lb	350 lb	435 lb
30-39	120 lb	145 lb	185 lb	240 lb	300 lb	340 lb	420 lb
40-49	110 lb	135 lb	175 lb	225 lb	280 lb	315 lb	395 lb
50-59	100 lb	125 lb	155 lb	200 lb	250 lb	285 lb	355 lb
60-69	90 lb	110 lb	140 lb	175 lb	220 lb	250 lb	310 lb

Age	10th	25th	50th	75th	90th	95th	99th
18-29	70 lb	85 lb	110 lb	135 lb	170 lb	195 lb	255 lb
30-39	70 lb	85 lb	105 lb	130 lb	165 lb	190 lb	245 lb
40-49	65 lb	80 lb	95 lb	120 lb	150 lb	175 lb	230 lb
50-59	55 lb	70 lb	85 lb	110 lb	135 lb	155 lb	205 lb
60-69	50 lb	60 lb	75 lb	95 lb	115 lb	135 lb	175 lb

	10th	25th	50th	75th	90th	95th	99th
Men	220 lb	275 lb	335 lb	400 lb	455 lb	490 lb	550 lb
Women	115 lb	140 lb	165 lb	195 lb	225 lb	245 lb	325 lb

Back squat percentile

2 Your tests

StrengthLifts, pulling and grip

Back squat standards by age — men

Back squat standards by age — women

Back squat — NCAA Division I athletes

Back squat questions

Related

Sources