What is a good squat for my bodyweight?

A good squat changes with bodyweight, sex, and age. For many male lifters, squatting bodyweight is an early milestone, 1.5 times bodyweight is strong, and 2 times bodyweight is advanced to elite. For women, the relative milestones differ, which is why personalised standards matter more than generic numbers.

Is a 225 pound squat good?

Yes. A 225 pound squat is a real milestone, especially for newer lifters. For some people it lands around intermediate. For lighter lifters it can be advanced. For heavier lifters it may still be an early benchmark. Context matters.

Why use squat standards instead of only chasing bodyweight multiples?

Bodyweight multiples are useful shorthand, but standards add more context. They factor in age and sex as well as bodyweight, so the category you land in is more informative than a single ratio alone.

Squat Strength Levels

Use these squat strength standards to benchmark your back squat against lifters of similar size. The standards below adapt to your athlete profile instead of assuming a one-size-fits-all number.

Squat standards are useful for setting realistic goals. They tell you whether your current max is physically active, beginner, intermediate, advanced, or elite, and help you decide what milestone should come next.

Where Does Your Squat Land?

Drag the sliders to match your profile. Your strength level updates instantly.

Set your real details so the standards reflect your profile instead of the default starting values.

Age

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Sex

Bodyweight

200lb

90lb400lb

Squat 1RM CalculatorSquat Progress Guide

See Your Actual Lifts Ranked

Sign in to create your free lifting log. Track your real lifts over time and see how your strength level stacks up against these standards.

What Counts As A Good Squat For Your Bodyweight?

A good squat depends on context. Absolute load matters, but bodyweight, sex, and age change what that load actually means.

That is why squat strength standards by bodyweight are more useful than one viral benchmark. A 225 squat might be an early milestone for one person, a strong intermediate result for another, and still a stepping stone for a heavier, more experienced lifter.

Milestones Worth Chasing

Around bodyweight is an early milestone for many lifters.
Around 1.5 times bodyweight is often where a squat starts to look properly strong.
Around 2 times bodyweight usually pushes into advanced territory for many men.

Squat standards for males aged 20–29
Bodyweight	Active	Beginner	Inter.	Advanced	Elite
150 lb/ 68 kg	100 lb / 46 kg	170 lb / 78 kg	230 lb / 104 kg	315 lb / 143 kg	415 lb / 189 kg
175 lb/ 79 kg	110 lb / 51 kg	190 lb / 87 kg	255 lb / 116 kg	355 lb / 160 kg	465 lb / 210 kg
200 lb/ 91 kg	130 lb / 58 kg	215 lb / 98 kg	285 lb / 130 kg	395 lb / 179 kg	520 lb / 236 kg
225 lb/ 102 kg	125 lb / 57 kg	215 lb / 98 kg	290 lb / 131 kg	395 lb / 180 kg	510 lb / 232 kg

Squat standards for males aged 20–29. Values in lb / kg. Use the interactive tool above for personalised results by age, sex, and bodyweight.

If your question is 'is my squat good?' the right answer is not a single number. It is where your squat lands inside the standards for someone with your build.