Squat standards by bodyweight
A 180 lb (82 kg) man who squats 315 lb (143 kg) is at the Novice level, 3 lb (1 kg) short of Intermediate. For a 140 lb (64 kg) woman, Novice starts at 104 lb (47 kg).
Enter your own sets in the calculator to see where each of your lifts sits for your sex and bodyweight.
Calculate your levelThe standards
Find your bodyweight in the first column. Each level starts at the weight shown; below the Beginner standard, a lift counts as Untrained. Weights between two rows fall between their standards.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54 kg | 88 lb40 kg | 132 lb60 kg | 176 lb80 kg | 220 lb100 kg | 281 lb127 kg |
| 130 lb59 kg | 108 lb49 kg | 162 lb73 kg | 216 lb98 kg | 270 lb122 kg | 331 lb150 kg |
| 140 lb64 kg | 126 lb57 kg | 188 lb85 kg | 251 lb114 kg | 314 lb142 kg | 375 lb170 kg |
| 150 lb68 kg | 130 lb59 kg | 195 lb88 kg | 260 lb118 kg | 325 lb147 kg | 386 lb175 kg |
| 160 lb73 kg | 146 lb66 kg | 218 lb99 kg | 291 lb132 kg | 364 lb165 kg | 424 lb192 kg |
| 170 lb77 kg | 146 lb66 kg | 218 lb99 kg | 291 lb132 kg | 364 lb165 kg | 424 lb192 kg |
| 180 lb82 kg | 159 lb72 kg | 238 lb108 kg | 318 lb144 kg | 397 lb180 kg | 463 lb210 kg |
| 190 lb86 kg | 161 lb73 kg | 241 lb109 kg | 322 lb146 kg | 402 lb182 kg | 463 lb210 kg |
| 200 lb91 kg | 172 lb78 kg | 258 lb117 kg | 344 lb156 kg | 430 lb195 kg | 496 lb225 kg |
| 210 lb95 kg | 172 lb78 kg | 258 lb117 kg | 344 lb156 kg | 430 lb195 kg | 496 lb225 kg |
| 220 lb100 kg | 178 lb81 kg | 267 lb121 kg | 356 lb161 kg | 445 lb202 kg | 513 lb233 kg |
| 230 lb104 kg | 185 lb84 kg | 278 lb126 kg | 370 lb168 kg | 463 lb210 kg | 540 lb245 kg |
| 240 lb109 kg | 185 lb84 kg | 278 lb126 kg | 370 lb168 kg | 463 lb210 kg | 540 lb245 kg |
| 250 lb113 kg | 187 lb85 kg | 281 lb127 kg | 374 lb170 kg | 468 lb212 kg | 546 lb248 kg |
| 260 lb118 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 573 lb260 kg |
| 270 lb122 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 573 lb260 kg |
| 280 lb127 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 573 lb260 kg |
| 290 lb132 kg | 198 lb90 kg | 298 lb135 kg | 397 lb180 kg | 496 lb225 kg | 579 lb263 kg |
| 300 lb136 kg | 203 lb92 kg | 304 lb138 kg | 406 lb184 kg | 507 lb230 kg | 601 lb273 kg |
| 310 lb141 kg | 205 lb93 kg | 308 lb140 kg | 410 lb186 kg | 513 lb233 kg | 606 lb275 kg |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45 kg | 33 lb15 kg | 74 lb34 kg | 115 lb52 kg | 165 lb75 kg | 209 lb95 kg |
| 110 lb50 kg | 37 lb17 kg | 84 lb38 kg | 131 lb59 kg | 187 lb85 kg | 231 lb105 kg |
| 120 lb54 kg | 42 lb19 kg | 94 lb43 kg | 146 lb66 kg | 209 lb95 kg | 248 lb112 kg |
| 130 lb59 kg | 43 lb20 kg | 97 lb44 kg | 151 lb68 kg | 215 lb98 kg | 259 lb117 kg |
| 140 lb64 kg | 46 lb21 kg | 104 lb47 kg | 161 lb73 kg | 230 lb104 kg | 276 lb125 kg |
| 150 lb68 kg | 49 lb22 kg | 109 lb49 kg | 170 lb77 kg | 243 lb110 kg | 287 lb130 kg |
| 160 lb73 kg | 50 lb23 kg | 112 lb51 kg | 174 lb79 kg | 248 lb112 kg | 298 lb135 kg |
| 170 lb77 kg | 50 lb23 kg | 112 lb51 kg | 174 lb79 kg | 248 lb112 kg | 303 lb137 kg |
| 180 lb82 kg | 52 lb24 kg | 117 lb53 kg | 181 lb82 kg | 259 lb117 kg | 314 lb142 kg |
| 190 lb86 kg | 52 lb24 kg | 117 lb53 kg | 181 lb82 kg | 259 lb117 kg | 314 lb142 kg |
| 200 lb91 kg | 52 lb24 kg | 117 lb53 kg | 182 lb83 kg | 260 lb118 kg | 320 lb145 kg |
| 210 lb95 kg | 53 lb24 kg | 119 lb54 kg | 186 lb84 kg | 265 lb120 kg | 325 lb147 kg |
| 220 lb100 kg | 55 lb25 kg | 124 lb56 kg | 193 lb88 kg | 276 lb125 kg | 336 lb152 kg |
| 230 lb104 kg | 55 lb25 kg | 124 lb56 kg | 193 lb88 kg | 276 lb125 kg | 336 lb152 kg |
| 240 lb109 kg | 56 lb25 kg | 126 lb57 kg | 197 lb89 kg | 281 lb127 kg | 342 lb155 kg |
| 250 lb113 kg | 57 lb26 kg | 129 lb59 kg | 201 lb91 kg | 287 lb130 kg | 353 lb160 kg |
| 260 lb118 kg | 60 lb27 kg | 134 lb61 kg | 209 lb95 kg | 298 lb135 kg | 364 lb165 kg |
How the levels are set
Advanced and Elite come from competition results published by OpenPowerlifting (dataset of 2026-09-19). At each bodyweight, they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets, counting lifters within 5 lb of that bodyweight.
Competition results can’t describe lifters who are just starting out, so Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Your level for a lift is the highest standard your estimated one-rep max reaches. More about the standards and the estimate
Common questions
Is a 315 lb squat good?
For a 180 lb (82 kg) man, a 315 lb (143 kg) squat is at the Novice level. That is 3 lb (1 kg) short of Intermediate, which starts at 318 lb (144 kg). For a 140 lb (64 kg) woman, the same lift is at the Elite level.
How much should a beginner squat?
A 180 lb (82 kg) man reaches Beginner at 159 lb (72 kg) and Novice at 238 lb (108 kg). A 140 lb (64 kg) woman reaches Beginner at 46 lb (21 kg) and Novice at 104 lb (47 kg). Below Beginner, a lift counts as Untrained, which is a starting point rather than a verdict.
How are the levels set?
Advanced and Elite come from competition results published by OpenPowerlifting: at each bodyweight they are the 45th and 75th percentile of lifters’ best lifts at drug-tested, raw, full meets. Beginner, Novice, and Intermediate are set as a share of Advanced: 40, 60, and 80% for men, and 20, 45, and 70% for women.
Do the standards account for age?
No. They depend on your sex and bodyweight only, so a lifter of any age reads the same table.