Women · six levels · every bodyweight
Average Squat for Women: Standards by Age & Weight
Among women who compete, the average woman squats about 237 lb108 kg. A bodyweight squat is Novice. Here is the whole scale, on its own table, for the reason below.
Women · 140 lb64 kg bodyweight
- Beginner
- from the bar
- Novice
- from 10548
- Intermediate
- from 17579
- Advanced
- from 21095
- Elite
- from 280127
- World Class
- from 336152
Find your rank
Where does your squat sit?
Against women your size. One rep is a one-rep max; a set of up to twelve gets estimated.
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
237lb
Advanced
at or above 60% of women competing in the data at your bodyweight
A 1.69× bodyweight squat is Advanced for a 140 lb64 kg woman. Elite starts at 280 lb127 kg, 43 lb20 kg away.
Standards by bodyweight
Squat standards for women
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|---|
| under 12155 | 45201% | 83382% | 1386315% | 1657530% | 22010070% | 26512091% |
| 12155–14365avg woman | 4520<1% | 99451% | 1657515% | 1989032% | 26512078% | 31714495% |
| 14365–16575 | 4520<1% | 116531% | 1938818% | 23110540% | 30914085% | 37016897% |
| 16575–18785 | 4520<1% | 132602% | 22010027% | 26512053% | 35316090% | 42319299% |
| 18785–20995 | 4520<1% | 149685% | 24811242% | 29813569% | 39718096% | 476216100% |
| 20995–231105 | 4520<1% | 165757% | 27612550% | 33115075% | 44120098% | 529240100% |
| 231105+ | 4520<1% | 186849% | 31014161% | 37216984% | 49622599% | 595270100% |
Each cell is the floor of its level for a lifter in the middle of that bodyweight bracket; the app works from your exact bodyweight. A 140 lb64 kg woman who squats 210 lb95 kg is Advanced and stays Advanced until 280 lb127 kg. Beginner starts at the empty bar; for many women the bar itself is the first milestone, and a real one.
Distribution
How rare is a good squat for a woman?
Every tested one-rep max in the data, women, all bodyweights. 93% have squatted their bodyweight; 94% have squatted a plate a side.
Milestones
The plates, for women
What each rung means for a 140 lb64 kg woman, and how many women in the data have reached it.
By age
Average squat for girls and women by age
Girls 13 to 18, each with a page of their own standards.
boys, median competitor girls, median competitorage · lbkg · among lifters of that age who compete in our data
Why a separate table
Why women's squat standards are their own scale
The squat is a hip-and-leg lift, and women carry proportionally more of their muscle below the waist, so the gap between men's and women's squats is narrower than the gap on the bench. It is still a gap. Scoring a woman's squat against the men's table would call most strong women Novice, which is both wrong and useless. So the women's standards are built from women's lifts, and Stronger scores them the same way.
What does not differ: the shape of progress. Women gain squat strength at the same relative rate as men, respond to the same programming, and plateau in the same places. The first year moves most women from the bar to Intermediate; Advanced takes years of squatting twice a week.
What a strong squat looks like. For a 140 lb64 kg woman: Novice from 105 lb48 kg, Intermediate from 175 lb79 kg, Advanced from 210 lb95 kg, Elite from 280 lb127 kg. A bodyweight squat is Novice; two plates a side is Advanced.
Where to start. A goblet squat to depth, then the empty bar, then five-pound jumps, with the depth fixed before the weight moves. Most women stall not for lack of leg strength but for a brace that gives out at the bottom: pause squats and heavy core work fix more squats than more squatting does.
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
- 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 six level floors per sex and bodyweight bracket, exactly as the app scores a lift.
- Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning AssociationNational Strength and Conditioning Association / Journal of Strength and Conditioning Research2009-08NSCA: Youth Resistance Training: Updated Position Statement Paper From the National Strength and Conditioning Association
- NSCA Strength and Conditioning Professional Standards and GuidelinesNational Strength and Conditioning Association / Strength and Conditioning Journal2017-12NSCA: NSCA Strength and Conditioning Professional Standards and Guidelines
- Canadian Society for Exercise Physiology position paper: resistance training in children and adolescentsCanadian Society for Exercise Physiology / Applied Physiology, Nutrition, and Metabolism; abstract hosted by NLM2008-06Canadian Society for Exercise Physiology: Canadian Society for Exercise Physiology position paper: resistance training in children and adolescents
- Strength TrainingAmerican Academy of Pediatrics / HealthyChildren.org2011-07-08American Academy of Pediatrics: Strength Training
1 more cited source
- Strength Level squat standardsStrength LevelA published table we compare our six levels against (self-submitted user data).
Questions people ask
Squat for women, answered
How much can the average woman squat?
In our data the average woman squats about 237 lb108 kg for one rep, which is Advanced for a 140 lb64 kg woman. That is among women who train and test the lift; the general-population figure is lower.
What is a good squat for a woman?
For a 140 lb64 kg woman, Intermediate starts at 175 lb79 kg and Advanced at 210 lb95 kg. Intermediate is stronger than most women who lift; Advanced is rare in any gym.
Should a woman be able to squat her bodyweight?
A bodyweight squat is Novice for a 140 lb64 kg woman in our standards, and 93% of women in the data have done it. It is a serious milestone, not a baseline.
How many women can squat 135?
94% of women in our data have squatted 135 lb, which is most lifters. For a 140 lb64 kg woman it is Novice.
How does the average woman's squat compare to the average man's?
Among people who compete in our data, the median woman squats 237 lb108 kg and the median man 413 lb187 kg, so the median woman lifts about 57% of what the median man does. On the bench the same comparison is 45%, so the gap is narrower on the squat. It is why women get their own table rather than the men's numbers discounted.
Do women's strength standards underestimate women?
A percentile only ever describes the women in the dataset behind it, and every dataset is self-selected: fewer women compete or log their lifts, and the ones who do are the keen end. Ours comes from women who entered a powerlifting meet, which is the strong end of the strong end, so if anything the percentiles on this page make a given number look more common than it is among women in general. The six levels are a separate thing: Stronger's scale, not a percentile, so a level means what it means whoever else logs.
How much should a woman squat in kg?
The same scale, in kilograms. For a 64 kg woman, Novice starts at 48 kg, Intermediate at 79 kg, Advanced at 95 kg and Elite at 127 kg. The lb/kg toggle at the top of the page switches every number, including the table.
Scored against women, every set, automatically.
Stronger uses the women's standards for women, adjusted for bodyweight, so the Strength Score means what it should. It shows the muscle that is lagging and keeps the log as the number climbs.
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