Barbell Back Squat - The King of Lifts
My Back Squat Strength Rating
Standards for a 30 year old male, weighing 200lb. Go to the Strength Levels Calculator to modify bio details.
My Back Squat Journey
How Strong Should My Back Squat Be?
The barbell squat is one of the most effective exercises for building strength and muscle mass. The amount of weight you should be able to squat depends on your body weight, fitness level, and experience with the exercise.
Suppose you have mastered the air squat (for a set of 10-20) and can squat the barbell with decent form. Now, progressively add small amounts of weight until you get strong. Stick with three sets of 5 reps for as long as you can.
As a general guideline, a beginner should be able to squat their body weight. An intermediate strength milestone will be a squat 1.5 times their body weight. An advanced lifter should be able to squat 1.75 to 2 times their body weight.
Logged-in users can look below for their Back Squat history chart, which is visually mapped against both bodyweight multiples and the strength level standards for their bodyweight, age, and sex.
Third Party Back Squat Articles
"The Fastest Way To Blow Up Your Squat, Naturally", Jeff Nippard.
"The Squat: Hips are the Key", Mark Rippetoe.
