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By age · boys and girls, men and women

Average Squat by Age: 13 to 70+ (Chart)

Nobody has measured an average squat for every age, so we show the honest number instead. It is the median among lifters of each age who compete in our data. Boys go from 193 lb88 kg at 13 to 386 lb175 kg at 18; girls from 147 lb67 kg to 226 lb103 kg. Competition benchmarks for each age, not general-population averages. Every teen point below is a page with its own standards by bodyweight.

  1. 131938814767
  2. 1423710816675
  3. 1528713018785
  4. 1633115020091
  5. 1736416521598
  6. 18386175226103

boys, median competitor girls, median competitorage · lbkg · among lifters of that age who compete in our data

The full table

Median squat for every age

The median best squat among lifters of that age who compete in our data, 13 to 70+. Competitors are the strong end of every age, so read each row as a competition benchmark; the age pages put the six-level scale beside it.

Median competition squat by age · lbkg · among lifters of that age who compete in our data
AgeBoys / menGirls / womenStandards
13 years old1938814767Standards at 13
14 years old23710816675Standards at 14
15 years old28713018785Standards at 15
16 years old33115020091Standards at 16
17 years old36416521598Standards at 17
18 years old386175226103Standards at 18
19 years old408185231105
20–24441200254115
25–29452205256116
30–34457207254115
35–39452205248112
40–44430195240109
45–49417189226103
50–5438617520995
55–5936416519890
60–6432714817680
65–6929213216073
70+23110513260

Find your rank

Where does your squat sit?

Against adults your size. On each age page the same module scores you against your own age.

Sex

1 rep = your one-rep max. Enter a set of up to 12 reps and we estimate it (Epley).

Calculations run in your browser. We measure usage, including strength levels and broad bodyweight ranges.

Your squat

413lb

Advanced

at or above 57% of men competing in the data at your bodyweight

NOVINTADVELITEWC
413 lb187 kg

A 2.29× bodyweight squat is Advanced for a 180 lb82 kg man. Elite starts at 495 lb225 kg, 82 lb37 kg away.

Age and strength

How the squat changes with age

13 to 18. This is the steepest part of the curve and the least predictable. Two 15-year-olds can be years apart in growth, so the teen pages give standards by bodyweight, which tracks maturity far better than a birthday does. The squat is also the lift where a teenager's technique is most visible: depth, knees, and the brace all show on every rep, and the years before the number matters are the years to get them right.

20s and 30s. Peak territory. Bodyweight, training age and technique explain almost everything; the calendar explains almost nothing. The adult standards on the main page are built for this range.

40 and up. Strength declines slowly for people who keep training and faster for people who stop. Recovery takes longer, the hips and knees want a longer warm-up, and depth is the thing to protect as the load comes down a little. None of that stops a 50-year-old from squatting a number that is Advanced for a 25-year-old. Masters powerlifting is full of them.

Women, at every age. The shape of the curve is the same, the numbers are lower, and the women's standards are their own table for that reason. A woman who squats her bodyweight to depth at 40 is doing something most women of any age never do.

How we calculate

Where these numbers come from

Percentiles are built from 1,160,161 verified squat attempts by 422,537 lifters, updated September 2026. We show the method so you can judge it.

The distribution. Our percentiles come from competition results in the OpenPowerlifting open dataset: each lifter's best successful raw squat, with sex, bodyweight and age recorded at the meet. These numbers describe competitive powerlifters, people who entered a sanctioned meet and trained for it. They are stronger than the general gym population, and far stronger than the general public. We say so wherever a percentile appears. Drug-tested divisions squat less at the median than untested ones (men: 408 lb vs 430 lb); the headline numbers pool both.

The levels. Six bands, the same six Stronger uses to score every lift in the app, and read the same way. The app divides your best estimated one-rep max by your bodyweight and compares it with a set of multipliers for each lift, so each cutoff is the floor of its band for that bodyweight, and crossing it puts you in. World Class starts at 1.2 times the Elite floor. We do not redraw the scale from the competition data; we put the competition percentile beside every floor so you can see how rare each level is among people who compete.

The lift. The standards assume a barbell back squat taken to competition depth, hip crease below the top of the knee, high bar or low bar, in sleeves or bare knees. That is the lift a meet judges and the one the competition percentiles come from. A squat cut above parallel is an easier lift and will not compare.

Testing a one-rep max. Warm up to it in jumps that get smaller as the bar gets heavier, take three to five minutes between the last attempts, and squat inside a rack with the safeties set, or with two spotters. If you would rather not max out, take a set of two to six clean reps and let the calculator estimate it; the Epley formula we use is accurate to within a few percent under ten reps.

Beginner
Can perform the movement with the empty bar or light weight; strength is still mostly a skill and nervous-system story.
Novice
Ahead of most people who do not train. Typically a few months of consistent, progressive work.
Intermediate
Ahead of the majority of regular gym-goers. Usually one to two years of structured training.
Advanced
Rare in a commercial gym. Years of programming, technique and bodyweight management.
Elite
The second-highest band on Stronger’s scale. Competition rankings are shown separately.
World Class
The highest band on Stronger’s scale, not a claim of a federation record or qualification.

Sources

1 more cited source

Questions people ask

Squat by age, answered

What is the average squat by age?

Nobody has measured it for the general population, so we show the next best thing. It is the median best squat among lifters of each age who compete in our data, from 193 lb88 kg for 13-year-old boys to 457 lb207 kg at 30–34 for men, and from 147 lb67 kg to 256 lb116 kg for women. Those are competition benchmarks, not general-population averages. People who enter a meet are the strong end of their age. Bodyweight explains more of the number than age does, which is why every age page is a table by bodyweight.

At what age is squat strength highest?

In our data the median competitor squat is highest at 30–34 for men and 25–29 for women. After that, strength declines slowly for people who keep training and much faster for people who stop. The teenage years are where the number moves fastest.

What is a good squat for a teenager?

It depends on the year and, more than that, on bodyweight. Among teenagers who compete in our data, the median squat for boys goes from 193 lb88 kg at 13 to 386 lb175 kg at 18; for girls from 147 lb67 kg to 226 lb103 kg. Those are competitors, so treat them as competition benchmarks. Each age has its own page with the six-level scale by bodyweight, which is the honest way to call a teenager's squat good.

How much should a 40, 50 or 60 year old squat?

The table above gives the median competitor squat for each age band, which is what the strong end of each decade lifts, not what everyone should. Bodyweight still matters more than age until the sixties, so the adult standards apply at any age; use the age-band row here to see how rare your number is among people your age who compete.

Can I still improve my squat after 40, 50 or 60?

Yes. Masters powerlifting is full of lifters whose squat is Advanced on the adult scale, and the decline in the data is slow for people who keep training. What changes is the recovery: fewer heavy sessions, a longer warm-up for the hips and knees, more attention to depth than to load, and smaller jumps. The Find-your-rank module above scores you against adults your size; Stronger keeps the log as the years go by.

Is there a squat chart for teenagers?

Yes: the chart at the top of this page covers 13 to 18, and each of those ages has its own page with a six-level table by bodyweight for boys and girls, a responsible-training block built on the NSCA and AAP guidance, and a Find-your-rank module scored against lifters of that age. 13 · 14 · 15 · 16 · 17 · 18

Stronger · Strength Score

Score every set against lifters your age and size.

Stronger adjusts its Strength Score for your bodyweight and sex, keeps the log as the years go by, and shows you which muscle is holding the squat back. The chart above is one snapshot; the app is the whole curve.

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Keep going

Median squat by age among competitors in our data: 13 years old: men 193 lb, women 147 lb; 14 years old: men 237 lb, women 166 lb; 15 years old: men 287 lb, women 187 lb; 16 years old: men 331 lb, women 200 lb; 17 years old: men 364 lb, women 215 lb; 18 years old: men 386 lb, women 226 lb; 19 years old: men 408 lb, women 231 lb; 20–24: men 441 lb, women 254 lb; 25–29: men 452 lb, women 256 lb; 30–34: men 457 lb, women 254 lb; 35–39: men 452 lb, women 248 lb; 40–44: men 430 lb, women 240 lb; 45–49: men 417 lb, women 226 lb; 50–54: men 386 lb, women 209 lb; 55–59: men 364 lb, women 198 lb; 60–64: men 327 lb, women 176 lb; 65–69: men 292 lb, women 160 lb; 70+: men 231 lb, women 132 lb. Reference lifter 180 lb82 kg.