Squat (1RM)
Page updated: Evidence reviewed: What this means
A squat score is the heaviest successful competition lift divided by the lifter's bodyweight. A score of 2.0 means the recorded lift was twice bodyweight. Van den Hoek et al. 2024 analysed 809,986 entries from drug-tested, unequipped powerlifting competitions held from 1968 through 2022. One athlete can contribute more than one competition entry. The age tables pool federations and bodyweight classes. Displayed quartiles are estimated from adjacent published deciles; the methodology gives the mapping and age-cell counts. The study did not sample the general population.
How to Perform This Test (Protocol)
- Equipment
-
- Squat rack, barbell, plates, and collars
- Referees or officials applying the federation's rules
- Protocol Steps
-
- Place the bar across the shoulders or upper back and step clear of the rack.
- Establish a stable start position with the feet flat, knees locked, and torso erect.
- Descend until the top surface of each leg at the hip joint is lower than the top of the corresponding knee.
- Return to a stable erect position with the knees locked, then wait for the rack command.
- Scoring
The dataset uses the heaviest successful squat at each competition divided by bodyweight at that competition. Failed attempts do not set the score.
- Notes
The article synthesises common rules across 15 federations; exact commands and judging criteria varied. Unequipped does not necessarily mean belt-free. A partial-depth gym squat or a lift performed under different equipment rules is not directly comparable.
Data source: van den Hoek et al. (Powerlifting) About this study
Reference population: 809,986 competition entries from drug-tested, unequipped powerlifting meets worldwide (571,650 male entries and 238,336 female entries)
Squat (1RM) Norms Chart by Age and Sex
| Age | Sex | Percentile | ||||
|---|---|---|---|---|---|---|
| 5th | 25th | 50th | 75th | 95th | ||
| 12-17 | Male | 1.32 | 1.60 | 1.92 | 2.23 | 2.50 |
| Female | 1.01 | 1.21 | 1.45 | 1.71 | 1.95 | |
| 18-35 | Male | 1.75 | 2.00 | 2.28 | 2.57 | 2.83 |
| Female | 1.23 | 1.46 | 1.72 | 2.00 | 2.26 | |
| 36-59 | Male | 1.48 | 1.74 | 2.03 | 2.31 | 2.58 |
| Female | 1.01 | 1.24 | 1.51 | 1.79 | 2.05 | |
| 60-79 | Male | 1.04 | 1.31 | 1.62 | 1.92 | 2.16 |
| Female | 0.72 | 0.93 | 1.17 | 1.42 | 1.65 | |
| 80+ | Male | 0.52 | 0.84 | 1.11 | 1.45 | 1.72 |
| Female | 0.29 | 0.41 | 0.67 | 0.93 | 1.01 | |
What to expect by age group
Among competition entries aged 18 to 35, the estimated middle 50% is 2.00 to 2.57x bodyweight for men and 1.46 to 2.00x for women. The median is 2.28x for men and 1.72x for women. These are powerlifting competition references, not general-population norms.
| Age | Males | Females |
|---|---|---|
| 12-17 | 1.60 to 2.23 | 1.21 to 1.71 |
| 18-35 | 2.00 to 2.57 | 1.46 to 2.00 |
| 36-59 | 1.74 to 2.31 | 1.24 to 1.79 |
| 60-79 | 1.31 to 1.92 | 0.93 to 1.42 |
| 80+ | 0.84 to 1.45 | 0.41 to 0.93 |
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. They describe entries from drug-tested, unequipped powerlifting competitions. The study did not sample the general population or recreational gym members.
Why are P25, P75, P5, and P95 approximate?
The paper reports P10 through P90 in 10-point steps. Displayed P5 uses source P10 as a lower-tail proxy, and displayed P95 uses source P90 as an upper-tail proxy. P25 is the midpoint of source P20 and P30; P75 is the midpoint of source P70 and P80. These are labelled estimates because the paper does not report quartiles.
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?
The full competition-style protocol is detailed in the 'How to Perform This Test (Protocol)' section above. Federation rules varied across the pooled records, so the source presents common criteria rather than one universal procedure.