Squats Benchmarks

Squats

We've done the research so you don't have to; below is a list of the best sites to use to benchmark your time in the Squats. This list was most recently updated on August 15, 2023. We'll update again as new sources become available or old one’s change.

Source	Average Benchmark	Dataset	Data Source
ExRx.net	Male 285 lbs Female 130 lbs	12 Bodyweight Categories Bodyweight 114-320+ 6 Strength Levels Male and Female	Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 2000 exercises), reference articles, fitness assessment calculators, and other useful tools. ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities.
Strength Level	Male 141 (beginner) 287 (intermediate) Female 65 (beginner) 161 (intermediate)	Male and Female 5 strength levels By bodyweight 110-310 lbs 16 Age Categories Ages 15-90	Data compiled by Owner Michael Clark. Data is based on user inputs to system and anaylized by computing processes. We set standards based on what people put into the calculator. This allows us to provide standards that do not exist anywhere else on the web. We carefully judge each lift and lifter to see if we should include that lift when calculating the standards. Sample size and composition not available.
Strength Log	Male 265 lbs Female 154 lbs	Male and Female 5 strength levels By bodyweight 90-310 lbs Bench Press Calculator Percentile Calculator Kilograms and Pounds	Data compiled from internal user input on highly rated application StrengthLog devloped by a team of powerlifters and nutrition specialists. Sample size and composition not available.
Fitness Volt	Male 145-215 lbs Female 95-145 lbs	Bodyweight 114-320+ lbs 5 strength levels Male and Female 4 Age groups Ages 20-59	Data Compiled by Vidur Saini, a writer and editor, as well as avide weightlifter since 2007. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.
Legion Athletics	Beginner: 0.8x Intermediate: 1.2x Advanced: 1.5x (bodyweight)	Averages	Data compiled by John North, the Director of Content for Legion. He has completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health.

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