What is a good squat to bodyweight ratio?

Answered on : 2024-01-24

Sources

Squat Standards for Men and Women (lb)

strengthlevel.com

How Much Should I Squat? (Strength Standards) - NOOB GAINS

noobgains.com

Squat Strength Standards (Ages 18-39, lb)

exrx.net

view 6 more

Answer

Improve the Answer

The ideal squat to bodyweight ratio can vary depending on your fitness level and goals. Here are some general guidelines:

1. **Beginners**: Male beginners can aim to squat around 141 lb (1RM) which is impressive compared to the general population. For women, a good starting point is around 100% of their body weight[1][2].

2. **Intermediate Lifters**: Intermediate male lifters can set a goal to squat about 150% of their body weight, while women can aim for squatting around 100% of their body weight[2].

3. **Decent Benchmark**: A common benchmark for someone at the end of their novice progression is to squat 1.5 times their body weight[4].

4. **Strength Coaches**: Strength coaches often recommend that individuals should be able to squat between 1.5 to 2.5 times their body weight to be considered strong[6].

5. **Bodyweight Squats**: It's also important to have a good basic foundation of bodyweight squats. Being able to perform at least 20-50 consecutive bodyweight squats with good form is considered a good standard[7].

Remember that these ratios can vary based on individual goals and body types. It's essential to focus on gradual progress and proper form to prevent injuries and improve your squat strength[9].