By age · boys and girls, men and women

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

Name: Average squat by age, 13 to 70+
Creator: Stronger

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 the same six floors by bodyweight and the competitor percentile for that age.

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
Age	Boys / men	Girls / women	Standards
13 years old	19388	14767	Standards at 13
14 years old	237108	16675	Standards at 14
15 years old	287130	18785	Standards at 15
16 years old	331150	20091	Standards at 16
17 years old	364165	21598	Standards at 17
18 years old	386175	226103	Standards at 18
19 years old	408185	231105
20–24	441200	254115
25–29	452205	256116
30–34	457207	254115
35–39	452205	248112
40–44	430195	240109
45–49	417189	226103
50–54	386175	20995
55–59	364165	19890
60–64	327148	17680
65–69	292132	16073
70+	231105	13260

Find your rank

Where does your squat sit?

Against adults your size. On each age page the same module gives your percentile among competitors of that age.

Bodyweight (lb)

Squat (lb)

Reps

1 rep counts as your one-rep max here; the app's own estimate scores a single about 3% higher. 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

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. Among people who compete in our data, the median man squats 430 lb at 40–44 and 327 lb at 60–64, about 24% less; for women it is 240 lb and 176 lb, about 27% less. Each age band is a different group of lifters, not the same lifters measured twice. Recovery takes longer, the hips and knees want a longer warm-up, and depth is the thing to protect as the load comes down.

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. Among women who compete in our data, 92% have squatted their own bodyweight to depth; among those aged 40 to 44 it is 89%.

How we calculate

Where these numbers come from

Percentiles are built from 1,160,161 squat competition results (one per lifter per meet) 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: The lowest band on Stronger’s scale, from the empty bar up to the Novice floor.
Novice: The second band on Stronger’s scale, from the Novice floor up to the Intermediate floor.
Intermediate: The third band on Stronger’s scale, from the Intermediate floor up to the Advanced floor.
Advanced: The fourth band on Stronger’s scale, from the Advanced floor up to the Elite floor.
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

OpenPowerlifting open datasetOpenPowerlifting project2026-09-05CC0Percentile curves, milestone shares, age curves and population counts: 422,537 raw lifters (best successful competition squat each), sanctioned meets only, para and equipped divisions excluded.
Stronger's Strength Score scale for the squatStrongerThe app's six levels per sex, as multiples of bodyweight. Each table floor is worked out for the middle of its bodyweight bracket, and the app scores a single rep about 3% above the weight lifted, so near a floor the app's level can differ from the table's.

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. Among people who compete in our data, the median man squats 430 lb at 40–44 and 327 lb at 60–64, about 24% less; for women it is 240 lb and 176 lb, about 27% less. Each age band is a different group of lifters, not the same lifters measured twice. 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. Stronger's scale has no age adjustment, 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. Stronger's scale has no age adjustment, so every level on the adult table is the same target at any age. 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 that gives your level on Stronger's scale and your percentile among competitors of that age. 13 · 14 · 15 · 16 · 17 · 18

Stronger · Strength Score

Score every set for your bodyweight and sex.

Stronger adjusts its Strength Score for your bodyweight and sex, keeps the log as the years go by, and shows a strength level for each muscle group on a colour-coded body map. The chart above is one snapshot; the app is the whole curve.

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