Squat (1RM)
The squat (back squat) is a fundamental lower-body strength exercise. Norms here are expressed as a one-rep max (1RM), the maximum weight a person can lift for a single repetition, relative to bodyweight (weight lifted ÷ bodyweight), allowing comparison across body sizes. Data are from van den Hoek et al. 2024, a retrospective analysis of 809,986 entries from global drug-tested, unequipped powerlifting competitions. These are norms for competitive powerlifters, not the general population. Untrained individuals will typically score well below these values.
Data source: van den Hoek et al. (Powerlifting) About this study
Squat (1RM) Norms by Age and Sex
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 12-17 | Male | 1.32 | 1.6 | 1.92 | 2.23 | 2.5 |
| Female | 1.01 | 1.21 | 1.45 | 1.71 | 1.95 | |
| 18-35 | Male | 1.75 | 2 | 2.28 | 2.56 | 2.83 |
| Female | 1.23 | 1.46 | 1.72 | 1.99 | 2.26 | |
| 36-59 | Male | 1.48 | 1.74 | 2.03 | 2.31 | 2.58 |
| Female | 1.01 | 1.24 | 1.51 | 1.78 | 2.05 | |
| 60-79 | Male | 1.04 | 1.3 | 1.62 | 1.91 | 2.16 |
| Female | 0.72 | 0.93 | 1.17 | 1.42 | 1.65 | |
| 80+ | Male | 0.52 | 0.85 | 1.11 | 1.47 | 1.72 |
| Female | 0.29 | 0.41 | 0.67 | 0.94 | 1.01 | |
What to expect by age group
Among competitive powerlifters aged 18 to 35, the middle 50% squat 2.00 to 2.56× bodyweight for men and 1.46 to 1.99× bodyweight for women. Squat strength declines from peak values in the 18 to 35 bracket through middle age; men squat around 0.55× bodyweight more than women relative to body size. These are norms for trained competitors, scores below 2.00× (men) or 1.46× (women) are typically below average within this population; scores above 2.56× (men) or 1.99× (women) are above average.
| Age | Males | Females |
|---|---|---|
| 12-17 | 1.6 to 2.23 | 1.21 to 1.71 |
| 18-35 | 2 to 2.56 | 1.46 to 1.99 |
| 36-59 | 1.74 to 2.31 | 1.24 to 1.78 |
| 60-79 | 1.3 to 1.91 | 0.93 to 1.42 |
| 80+ | 0.85 to 1.47 | 0.41 to 0.94 |
Detailed Breakdowns
Select an age group and sex below for detailed percentile charts, tables, and ratings.
Frequently Asked Questions
What do these numbers mean?
These values show relative strength: weight lifted divided by bodyweight. A squat of 2.0 means the lifter squatted twice their own bodyweight.
Are these norms for everyone?
No, these are norms for competitive powerlifters in drug-tested, unequipped competitions. They represent trained strength athletes, not the general population. Most recreational gym-goers will score below the 50th percentile on this scale.
Why are P25, P75, P5, and P95 approximate?
The source study reports deciles (P10 through P90). P5 and P95 use P10 and P90 as proxies. P25 and P75 are the actual values reported by the authors' online calculator at thestrengthinitiative.com, which exposes the full distribution from the underlying data.
Why are the age brackets so wide?
The study uses United Nations age classifications: youth (12-17), young adult/open (18-35), middle-aged (36-59), older adult (60-79), and very old (80+). These are the brackets reported in the source data.
What squat protocol is used?
Competition back squat with full depth (hip crease below the top of the knee), no supportive equipment (raw/unequipped), and drug-tested competitions only. Results may differ from gym maxes using partial depth or with a belt.