Back squat strength standards

The back squat e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 100 kg; a 60 kg woman at 54 kg.

No recent single? Estimate it on the back squat one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.75 / 1.25 / 1.75 / 2.25 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	37.5	62.5	87.5	112.5
55 kg	41.5	69	96.5	124
60 kg	45	75	105	135
65 kg	49	81.5	114	146.5
70 kg	52.5	87.5	122.5	157.5
75 kg	56.5	94	131.5	169
80 kg	60	100	140	180
85 kg	64	106.5	149	191.5
90 kg	67.5	112.5	157.5	202.5
95 kg	71.5	119	166.5	214
100 kg	75	125	175	225
105 kg	79	131.5	184	236.5
110 kg	82.5	137.5	192.5	247.5
115 kg	86.5	144	201.5	259
120 kg	90	150	210	270
125 kg	94	156.5	219	281.5
130 kg	97.5	162.5	227.5	292.5
135 kg	101.5	169	236.5	304
140 kg	105	175	245	315

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.75 / 1.25 / 1.75 / 2.25 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	83	138	193	248
120 lb	90	150	210	270
130 lb	98	163	228	293
140 lb	105	175	245	315
150 lb	113	188	263	338
160 lb	120	200	280	360
170 lb	128	213	298	383
180 lb	135	225	315	405
190 lb	143	238	333	428
200 lb	150	250	350	450
210 lb	158	263	368	473
220 lb	165	275	385	495
230 lb	173	288	403	518
240 lb	180	300	420	540
250 lb	188	313	438	563
260 lb	195	325	455	585
270 lb	203	338	473	608
280 lb	210	350	490	630
290 lb	218	363	508	653
300 lb	225	375	525	675
310 lb	233	388	543	698

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.5 / 0.9 / 1.3 / 1.75 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	25	45	65	87.5
55 kg	27.5	49.5	71.5	96.5
60 kg	30	54	78	105
65 kg	32.5	58.5	84.5	114
70 kg	35	63	91	122.5
75 kg	37.5	67.5	97.5	131.5
80 kg	40	72	104	140
85 kg	42.5	76.5	110.5	149
90 kg	45	81	117	157.5
95 kg	47.5	85.5	123.5	166.5
100 kg	50	90	130	175
105 kg	52.5	94.5	136.5	184
110 kg	55	99	143	192.5
115 kg	57.5	103.5	149.5	201.5
120 kg	60	108	156	210
125 kg	62.5	112.5	162.5	219
130 kg	65	117	169	227.5
135 kg	67.5	121.5	175.5	236.5
140 kg	70	126	182	245

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.5 / 0.9 / 1.3 / 1.75 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	55	99	143	193
120 lb	60	108	156	210
130 lb	65	117	169	228
140 lb	70	126	182	245
150 lb	75	135	195	263
160 lb	80	144	208	280
170 lb	85	153	221	298
180 lb	90	162	234	315
190 lb	95	171	247	333
200 lb	100	180	260	350
210 lb	105	189	273	368
220 lb	110	198	286	385
230 lb	115	207	299	403
240 lb	120	216	312	420
250 lb	125	225	325	438
260 lb	130	234	338	455
270 lb	135	243	351	473
280 lb	140	252	364	490
290 lb	145	261	377	508
300 lb	150	270	390	525
310 lb	155	279	403	543

What each level means for the back squat

Beginner: Under 0.75 × bodyweight for men and 0.5 × for women (less than 60 kg at 80 kg, 30 kg at 60 kg). Where everyone starts.
Novice: From 0.75 × bodyweight for men and 0.5 × for women. A typical first year of consistent training lands here.
Intermediate: From 1.25 × for men and 0.9 × for women (100 kg and 54 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.75 × for men and 1.3 × for women (140 kg and 78 kg). Well past what a couple of years usually brings.
Elite: From 2.25 × for men and 1.75 × for women (180 kg and 105 kg). Competitive-level relative strength.

How to progress it in Beatweek

Back Squat runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the back squat standard: Back Squat, High-Bar Back Squat, Low-Bar Back Squat. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 87.5 kg × 5 reads “Intermediate, 37.92 kg to Advanced”.

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Questions

What is a good back squat for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 100 kg (1.25 × bodyweight), Advanced at 140 kg and Elite at 180 kg. Novice starts at 60 kg.

What is a good back squat for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 54 kg (0.9 × bodyweight), Advanced at 78 kg and Elite at 105 kg. Novice starts at 30 kg.

What back squat should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.75 × bodyweight for men and 0.5 × for women, which is 60 kg for an 80 kg man and 30 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1.25 × and 0.9 ×.

What counts as an elite back squat?

Elite means competitive-level relative strength: an e1RM of 2.25 × bodyweight for men and 1.75 × for women, so 180 kg for an 80 kg man and 105 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.