How Much Should You Be Able To Squat (By Age & Weight)

how much should you be able to squat by age and weight

When we’re getting more serious into powerlifting (or strength training generally) it can be useful to know if our squat is where we would expect it to be for our age and weight, or if it is outside the norm. 

It’s hard to know if we’re excelling or struggling if we don’t know what the average squat is for our age and weight – so I’ve done the research and provided the data for how strong lifters should expect to be at their age, and what the average squat is for 19 to 39-year-olds.

The following data represents all of the 19 to 39-year-old lifters who have competed in the International Powerlifting Federation (IPF). The data from these lifters were used to provide average squat strength at each age, and across all IPF weight classes. 

This data is intended to be used as a reference point for powerlifters, and to see how relative strength changes across these age groups and weight classes.  If you’re not a powerlifter, you can still get an estimate of what you should be lifting based on this data. 

Make sure to check out our other strength guides and standards:

What Is The Average Squat For A 19 Year Old?

The average squat for a male 19-year-old is 2.1 times bodyweight.  The average squat for a female 19-year-old is 1.6 times bodyweight. Depending on the weight class, squats will range from 124kg to 242kg for men and 73kg to 135kg for women.

Male 19 Year Olds

53kg

The average squat for this weight class is 124kg.

59kg

The average squat for this weight class is 134kg.

66kg

The average squat for this weight class is 153kg.

74kg

The average squat for this weight class is 170kg.

83kg 

The average squat for this weight class is 182kg.

93kg

The average squat for this weight class is 197kg.

105kg

The average squat for this weight class is 211kg.

120kg

The average squat for this weight class is 227kg.

120+kg: 

The average squat for this weight class is 242kg.

Takeaway

Across the weight classes, the 53kg 19 year olds have the strongest squats on average compared to the other body weight categories.  The 120+kg lifters have the weakest squats of the 19 year olds, which we can assume is because they have less lean muscle mass despite a heavier body weight.

Female 19 Year Olds

43kg

The average squat for this weight class is 73kg.

47kg

The average squat for this weight class is 77kg.

52kg 

The average squat for this weight class is 91kg.

57kg

The average squat for this weight class is 97kg.

63kg 

The average squat for this weight class is 105kg.

69kg 

The average squat for this weight class is 110kg.

76kg 

The average squat for this weight class is 124kg.

84kg

The average squat for this weight class is 120kg.

84+kg: 

The average squat for this weight class is 135kg.

Takeaway

Across the weight classes, the 52kg 19 year olds have the strongest squats on average compared to the other body weight categories. The 84kg lifters have the weakest squats of the 19 year olds at 1.4 times bodyweight on average.

What Is The Average Squat For A 20 Year Old?

The average squat for a male 20-year-old is 2.2 times bodyweight.  The average squat for a female 20-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 114kg to 248kg for men and 76kg to 141kg for women.

Male 20 Year Olds

53kg

The average squat for this weight class is 114kg.

59kg

The average squat for this weight class is 139kg.

66kg

The average squat for this weight class is 156kg.

74kg

The average squat for this weight class is 174kg.

83kg

The average squat for this weight class is 186kg.

93kg

The average squat for this weight class is 202kg.

105kg

The average squat for this weight class is 215kg.

120kg 

The average squat for this weight class is 229kg.

120+kg

The average squat for this weight class is 248kg.

Takeaway

The data shows that the relative squat strength of male 20 year olds has a downward trend as weight classes increase. The weight class with the highest relative squat strength is the 66kg class with average squats of 2.37xBW. The weight classes with the lowest relative strength are the 120kg and 120+kg class with average squats of 1.91xBW.

Female 20 Year Olds

43kg

The average squat for this weight class is 76kg.

47kg

The average squat for this weight class is 83kg.

52kg

The average squat for this weight class is 90kg.

57kg

The average squat for this weight class is 100kg.

63kg

The average squat for this weight class is 106kg.

69kg

The average squat for this weight class is 116kg.

76kg

The average squat for this weight class is 116kg.

84kg

The average squat for this weight class is 125kg.

84+kg

The average squat for this weight class is 141kg.

Takeaway

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 43kg class with squats of 1.77xBW and the lowest squat strength being the 84kg class with 1.49xBW squats.

What Is The Average Squat For A 21 Year Old?

The average squat for a male 21-year-old is 2.2 times bodyweight.  The average squat for a female 21-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 121kg to 257kg for men and 75kg to 144kg for women.

Male 21 Year Olds

53kg

The average squat for this weight class is 121kg.

59kg

The average squat for this weight class is 145kg.

66kg

The average squat for this weight class is 160kg.

74kg

The average squat for this weight class is 177kg.

83kg

The average squat for this weight class is 191kg.

93kg

The average squat for this weight class is 205kg.

105kg

The average squat for this weight class is 218kg.

120kg

The average squat for this weight class is 233kg.

120+kg

The average squat for this weight class is 257kg.

Takeaway

As the weight classes increase, the average relative strength decreases for the 21 year old males. The class with the highest relative squat strength is the 59kg class with 2.46xBW squats. The 120kg class has the lowest relative strength with squats of 1.94xBW.

Female 21 Year Olds

43kg

The average squat for this weight class is 75kg.

47kg

The average squat for this weight class is 89kg.

52kg

The average squat for this weight class is 95kg.

57kg

The average squat for this weight class is 105kg.

63kg

The average squat for this weight class is 110kg.

69kg

The average squat for this weight class is 121kg.

76kg

The average squat for this weight class is 128kg.

84kg

The average squat for this weight class is 127kg.

84+kg

The average squat for this weight class is 144kg.

Takeaway

Across the weight classes, the 47kg 21 year olds have the strongest squats on average compared to the other body weight categories. The 84kg lifters have the weakest squats of the 21 year olds at 1.90 times bodyweight on average. 

What Is The Average Squat For A 22 Year Old?

The average squat for a male 22-year-old is 2.3 times bodyweight.  The average squat for a female 22-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 130kg to 251kg for men and 74kg to 145kg for women.

Male 22 Year Olds

53kg

The average squat for this weight class is 130kg.

59kg

The average squat for this weight class is 147kg.

66kg

The average squat for this weight class is 166kg.

74kg

The average squat for this weight class is 180kg.

83kg

The average squat for this weight class is 194kg.

93kg

The average squat for this weight class is 208kg.

105kg

The average squat for this weight class is 223kg.

120kg

The average squat for this weight class is 239kg.

120+kg

The average squat for this weight class is 251kg.

Takeaway

The average relative squat strength has a downward trend as the weight classes increase, with the strongest squats from the 66kg class at 2.51xBW, and the lowest from the 120+kg class at 1.93xBW.

Female 22 Year Olds

43kg

The average squat for this weight class is 74kg.

47kg

The average squat for this weight class is 93kg.

52kg

The average squat for this weight class is 100kg.

57kg

The average squat for this weight class is 106kg.

63kg

The average squat for this weight class is 111kg.

69kg

The average squat for this weight class is 111kg.

76kg

The average squat for this weight class is 126kg.

84kg

The average squat for this weight class is 129kg.

84+kg

The average squat for this weight class is 145kg.

Takeaway

According to the data, the lighter lifters have stronger squats on average than the heavier weight classes when body weight is factored in. The strongest relative squats are from lifters in the 47kg class at 1.99xBW. The weight class with the lowest relative strength is the 84kg class with squats at 1.53xBW.

What Is The Average Squat For A 23 Year Old?

The average squat for a male 23-year-old is 2.2 times bodyweight.  The average squat for a female 23-year-old is 1.8 times bodyweight. Depending on the weight class, squats will range from 96kg to 254kg for men and 73kg to 147kg for women.

Male 23 Year Olds

53kg

The average squat for this weight class is 96kg.

59kg

The average squat for this weight class is 145kg.

66kg

The average squat for this weight class is 167kg.

74kg

The average squat for this weight class is 179kg.

83kg

The average squat for this weight class is 196kg.

93kg

The average squat for this weight class is 207kg.

105kg

The average squat for this weight class is 223kg.

120kg

The average squat for this weight class is 239kg.

120+kg

The average squat for this weight class is 254kg.

Takeaway

The weight class with the strongest relative squat for 23 year olds is the 66kg class with average squats of 2.54xBW. The weakest squats for 23 year old males are from the 53kg class at 1.80xBW – which is likely because there is limited data for this weight class at this age.

Female 23 Year Olds

43kg

The average squat for this weight class is 73kg.

47kg

The average squat for this weight class is 91kg.

52kg

The average squat for this weight class is 100kg.

57kg

The average squat for this weight class is 107kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 125kg.

76kg

The average squat for this weight class is 122kg.

84kg

The average squat for this weight class is 128kg.

84+kg

The average squat for this weight class is 147kg.

Takeaway

The data shows that for female 23 year olds relative strength decreases as the weight classes increase. The 47kg class has the strongest relative squats for 23 year old females at 1.93xBW, and the 84kg weight class has the weakest squats relative to their bodyweight at 1.52xBW.

What Is The Average Squat For A 24 Year Old?

The average squat for a male 24-year-old is 2.3 times bodyweight.  The average squat for a female 24-year-old is 1.8 times bodyweight. Depending on the weight class, squats will range from 133kg to 255kg for men and 89kg to 140kg for women.

Male 24 Year Olds

53kg

The average squat for this weight class is 133kg.

59kg

The average squat for this weight class is 147kg.

66kg

The average squat for this weight class is 165kg.

74kg

The average squat for this weight class is 181kg.

83kg

The average squat for this weight class is 194kg.

93kg

The average squat for this weight class is 208kg.

105kg

The average squat for this weight class is 222kg.

120kg

The average squat for this weight class is 236kg.

120+kg

The average squat for this weight class is 255kg.

Takeaway

Across the weight classes, the 53kg 24 year olds have the strongest squats on average compared to the other body weight categories. The 120+kg lifters have the weakest squats of the 24 year olds at 1.96 times bodyweight on average.

Female 24 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 89kg.

52kg

The average squat for this weight class is 98kg.

57kg

The average squat for this weight class is 107kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 129kg.

76kg

The average squat for this weight class is 132kg.

84kg

The average squat for this weight class is 130kg.

84+kg

The average squat for this weight class is 140kg.

Takeaway

The data shows that as the weight classes increase, relative strength decreases. The 47kg class has the highest relative squat strength for 24 year old females at 1.9xBW. The 84kg class has the lowest squat strength relative to their body weights at 1.54xBW.

What Is The Average Squat For A 25 Year Old?

The average squat for a male 25-year-old is 2.3 times bodyweight.  The average squat for a female 25-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 130kg to 256kg for men and 87kg to 141kg for women.

Male 25 Year Olds

53kg

The average squat for this weight class is 130kg.

59kg

The average squat for this weight class is 142kg.

66kg

The average squat for this weight class is 162kg.

74kg

The average squat for this weight class is 181kg.

83kg

The average squat for this weight class is 195kg.

93kg

The average squat for this weight class is 208kg.

105kg

The average squat for this weight class is 224kg.

120kg

The average squat for this weight class is 239kg.

120+kg

The average squat for this weight class is 256kg.

Takeaway

The lighter weight classes have better relative strength on average than the heavier weight classes, with the highest strength levels being the 53kg and 66kg classes with squats of 2.45xBW and the lowest squat strength being the 120+kg class with 1.97xBW squats.

Female 25 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 87kg.

52kg

The average squat for this weight class is 98kg.

57kg

The average squat for this weight class is 107kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 123kg.

76kg

The average squat for this weight class is 121kg.

84kg

The average squat for this weight class is 127kg.

84+kg

The average squat for this weight class is 141kg.

Takeaway

The data shows that as the weight classes increase there is a downward trend in relative strength. The 52kg class has the highest relative squat strength for 25 year old females at 1.88xBW. The 84kg class has the lowest squat strength relative to their body weights at 1.51xBW.

What Is The Average Squat For A 26 Year Old?

The average squat for a male 26-year-old is 2.3 times bodyweight.  The average squat for a female 26-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 124kg to 262kg for men and 91kg to 144kg for women.

Male 26 Year Olds

53kg

The average squat for this weight class is 124kg.

59kg

The average squat for this weight class is 143kg.

66kg

The average squat for this weight class is 161kg.

74kg

The average squat for this weight class is 180kg.

83kg

The average squat for this weight class is 193kg.

93kg

The average squat for this weight class is 207kg.

105kg

The average squat for this weight class is 224kg.

120kg

The average squat for this weight class is 240kg.

120+kg

The average squat for this weight class is 262kg.

Takeaway

For the 26 year old males, the 120kg class has the weakest squat strength relative to their body weight at 2.00xBW. The 66kg and 74kg class have the highest squat strength relative to their body weights at 2.43xBW.

Female 26 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 91kg.

52kg

The average squat for this weight class is 98kg.

57kg

The average squat for this weight class is 104kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 117kg.

76kg

The average squat for this weight class is 125kg.

84kg

The average squat for this weight class is 128kg.

84+kg

The average squat for this weight class is 144kg.

Takeaway

For 26 year old females, there is a downward trend in relative strength as weight classes increase. The 47kg class has the highest relative squat strength, and the 84kg class has the lowest relative squat strength at 1.52xBW.

What Is The Average Squat For A 27 Year Old?

The average squat for a male 27-year-old is 2.2 times bodyweight.  The average squat for a female 27-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 141kg to 261kg for men and 65kg to 146kg for women.

Male 27 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 141kg.

66kg

The average squat for this weight class is 165kg.

74kg

The average squat for this weight class is 180kg.

83kg

The average squat for this weight class is 193kg.

93kg

The average squat for this weight class is 207kg.

105kg

The average squat for this weight class is 224kg.

120kg

The average squat for this weight class is 233kg.

120+kg

The average squat for this weight class is 261kg.

Takeaway

The 120kg class has the weakest squat strength relative to their body weight at 1.94xBW. The 66kg weight class has the highest squat strength relative to their body weights at 2.49xBW.

Female 27 Year Olds

43kg

The average squat for this weight class is 65kg.

47kg

The average squat for this weight class is 90kg.

52kg

The average squat for this weight class is 97kg.

57kg

The average squat for this weight class is 108kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 117kg.

76kg

The average squat for this weight class is 129kg.

84kg

The average squat for this weight class is 126kg.

84+kg

The average squat for this weight class is 146kg.

Takeaway

For 27 year old women, the weight class with the highest relative squat strength is the 47kg class at 1.91xBW, and the weight class with the lowest relative squat strength is the 84kg class at 1.50xBW. 

What Is The Average Squat For A 28 Year Old?

The average squat for a male 28-year-old is 2.2 times bodyweight.  The average squat for a female 28-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 145kg to 259kg for men and 93kg to 143kg for women.

Male 28 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 145kg.

66kg

The average squat for this weight class is 166kg.

74kg

The average squat for this weight class is 175kg.

83kg

The average squat for this weight class is 195kg.

93kg

The average squat for this weight class is 206kg.

105kg

The average squat for this weight class is 221kg.

120kg

The average squat for this weight class is 238kg.

120+kg

The average squat for this weight class is 259kg.

Takeaway

According to the data, the 120kg class has the weakest squat strength relative to their body weight at 1.99xBW. The 66kg class has the highest squat strength relative to their body weights at 2.52xBW.

Female 28 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 93kg.

52kg

The average squat for this weight class is 99kg.

57kg

The average squat for this weight class is 104kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 121kg.

76kg

The average squat for this weight class is 103kg.

84kg

The average squat for this weight class is 126kg.

84+kg

The average squat for this weight class is 143kg.

Takeaway

For 28 year old females, the 47kg weight class had the highest relative squat strength at 1.98xBW, and the 76kg class had the lowest relative squat strength at 1.35xBW. Although, it is important to mention that the 76kg class has less data because the class is new as of 2021.

What Is The Average Squat For A 29 Year Old?

The average squat for a male 29-year-old is 2.2 times bodyweight.  The average squat for a female 29-year-old is 1.8 times bodyweight. Depending on the weight class, squats will range from 140kg to 265kg for men and 84kg to 139kg for women.

Male 29 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 140kg.

66kg

The average squat for this weight class is 162kg.

74kg

The average squat for this weight class is 177kg.

83kg

The average squat for this weight class is 193kg.

93kg

The average squat for this weight class is 206kg.

105kg

The average squat for this weight class is 222kg.

120kg

The average squat for this weight class is 233kg.

120+kg

The average squat for this weight class is 265kg.

Takeaway

Among 29 year old males, the 120kg class has the weakest squat strength relative to their body weight at 1.94xBW. The 66kg class has the highest squat strength relative to their body weights at 2.46xBW.

Female 29 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 84kg.

52kg

The average squat for this weight class is 100kg.

57kg

The average squat for this weight class is 105kg.

63kg

The average squat for this weight class is 112kg.

69kg

The average squat for this weight class is 119kg.

76kg

The average squat for this weight class is 145kg.

84kg

The average squat for this weight class is 125kg.

84+kg

The average squat for this weight class is 139kg.

Takeaway

The data shows that the 52kg class has the highest relative squat strength for 29 year old females at 1.92xBW, and the 84kg has the lowest relative squat strength at 1.49xBW.

What Is The Average Squat For A 30 Year Old?

The average squat for a male 30-year-old is 2.3 times bodyweight.  The average squat for a female 30-year-old is 1.8 times bodyweight. Depending on the weight class, squats will range from 150kg to 263kg for men and 92kg to 135kg for women.

Male 30 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 150kg.

66kg

The average squat for this weight class is 164kg.

74kg

The average squat for this weight class is 178kg.

83kg

The average squat for this weight class is 192kg.

93kg

The average squat for this weight class is 206kg.

105kg

The average squat for this weight class is 218kg.

120kg

The average squat for this weight class is 236kg.

120+kg

The average squat for this weight class is 263kg.

Takeaway

The data shows that there is a downward trend in relative strength as the weight classes increase. The 120kg class has the weakest squat strength relative to their body weight at 1.97xBW. The 59kg class has the highest squat strength relative to their body weights at 2.54xBW.

Female 30 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 92kg.

52kg

The average squat for this weight class is 98kg.

57kg

The average squat for this weight class is 103kg.

63kg

The average squat for this weight class is 109kg.

69kg

The average squat for this weight class is 129kg.

76kg

The average squat for this weight class is 141kg.

84kg

The average squat for this weight class is 124kg.

84+kg

The average squat for this weight class is 135kg.

Takeaway

For 30 year old females there is a very similar level of relative strength among the 47-76kg classes, but the 47kg did have the highest relative squat strength at 1.96xBW . The lowest relative squat strength was the 84kg weight class with squats at 1.48xBW.

What Is The Average Squat For A 31 Year Old?

The average squat for a male 31-year-old is 2.3 times bodyweight.  The average squat for a female 31-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 156kg to 258kg for men and 88kg to 139kg for women.

Male 31 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 156kg.

66kg

The average squat for this weight class is 163kg.

74kg

The average squat for this weight class is 180kg.

83kg

The average squat for this weight class is 190kg.

93kg

The average squat for this weight class is 205kg.

105kg

The average squat for this weight class is 219kg.

120kg

The average squat for this weight class is 229kg.

120+kg

The average squat for this weight class is 258kg.

Takeaway

For 31 year old males, there continues to be a decrease in relative strength as the weight classes increase. The 120kg class has the weakest squat strength relative to their body weight at 1.91xBW, while the 59kg class has the highest squat strength relative to their body weights at 2.64xBW.

Female 31 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 88kg.

52kg

The average squat for this weight class is 96kg.

57kg

The average squat for this weight class is 102kg.

63kg

The average squat for this weight class is 109kg.

69kg

The average squat for this weight class is 119kg.

76kg

The average squat for this weight class is 131kg.

84kg

The average squat for this weight class is 121kg.

84+kg

The average squat for this weight class is 139kg.

Takeaway

For 31 year old females, relative strength decreases as the weight classes increase as well. The 47kg class has the highest relative squat strength at 1.87xBW, and the 84kg weight class has the lowest relative squat strength at 1.44xBW.

What Is The Average Squat For A 32 Year Old?

The average squat for a male 32-year-old is 2.3 times bodyweight.  The average squat for a female 32-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 154kg to 260kg for men and 60kg to 135kg for women.

Male 32 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 154kg.

66kg

The average squat for this weight class is 171kg.

74kg

The average squat for this weight class is 178kg.

83kg

The average squat for this weight class is 191kg.

93kg

The average squat for this weight class is 205kg.

105kg

The average squat for this weight class is 218kg.

120kg

The average squat for this weight class is 233kg.

120+kg

The average squat for this weight class is 260kg.

Takeaway

There is a downward trend of relative strength as weight classes increase for 32 year old males. The 120kg class has the weakest squat strength relative to their body weight at 1.94xBW. The 59kg class has the highest squat strength relative to their body weights at 2.60xBW.

Female 32 Year Olds

43kg

The average squat for this weight class is 60kg.

47kg

The average squat for this weight class is 87kg.

52kg

The average squat for this weight class is 101kg.

57kg

The average squat for this weight class is 103kg.

63kg

The average squat for this weight class is 110kg.

69kg

The average squat for this weight class is 112kg.

76kg

The average squat for this weight class is 127kg.

84kg

The average squat for this weight class is 125kg.

84+kg

The average squat for this weight class is 135kg.

Takeaway

For 32 year old females, the 52kg class has the highest relative squat strength at 1.94xBW, and the 84kg has the lowest relative squat strength at 1.49xBW with the 84kg+ only slightly behind at 1.50xBW.

What Is The Average Squat For A 33 Year Old?

The average squat for a male 33-year-old is 2.2 times bodyweight.  The average squat for a female 33-year-old is 1.6 times bodyweight. Depending on the weight class, squats will range from 144kg to 256kg for men and 60kg to 133kg for women.

Male 33 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 144kg.

66kg

The average squat for this weight class is 169kg.

74kg

The average squat for this weight class is 179kg.

83kg

The average squat for this weight class is 193kg.

93kg

The average squat for this weight class is 203kg.

105kg

The average squat for this weight class is 217kg.

120kg

The average squat for this weight class is 233kg.

120+kg

The average squat for this weight class is 256kg.

Takeaway

For 33 year old males, there is a decrease in relative strength as weight classes increase. The 120kg class has the weakest squat strength relative to their body weight at 1.94xBW. The 66kg class has the highest squat strength relative to their body weights at 2.56xBW.

Female 33 Year Olds

43kg

The average squat for this weight class is 60kg.

47kg

The average squat for this weight class is 92kg.

52kg

The average squat for this weight class is 101kg.

57kg

The average squat for this weight class is 104kg.

63kg

The average squat for this weight class is 110kg.

69kg

The average squat for this weight class is 106kg.

76kg

The average squat for this weight class is 109kg.

84kg

The average squat for this weight class is 124kg.

84+kg

The average squat for this weight class is 133kg.

Takeaway

For 33 year old females, the lighter weight classes appear to have higher levels of relative squat strength than the heavier weight classes (except for the 43kg class which has limited data available). The 47kg class has the highest relative squat strength at 1.96xBW and the 76-84kg+ classes have the lowest relative strength at 1.4xBW.

What Is The Average Squat For A 34 Year Old?

The average squat for a male 34-year-old is 2.2 times bodyweight.  The average squat for a female 34-year-old is 1.6 times bodyweight. Depending on the weight class, squats will range from 152kg to 257kg for men and 89kg to 131kg for women.

Male 34 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 152kg.

66kg

The average squat for this weight class is 171kg.

74kg

The average squat for this weight class is 177kg.

83kg

The average squat for this weight class is 190kg.

93kg

The average squat for this weight class is 205kg.

105kg

The average squat for this weight class is 215kg.

120kg

The average squat for this weight class is 229kg.

120+kg

The average squat for this weight class is 257kg.

Takeaway

There is a downward trend in relative strength as weight classes increase for 34 year old males.The 120kg class has the weakest squat strength relative to their body weight at 1.91xBW. The 59kg and 66kg classes have the highest squat strength relative to their body weights at 2.58xBW and 2.59xBW respectively.

Female 34 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 89kg.

52kg

The average squat for this weight class is 97kg.

57kg

The average squat for this weight class is 102kg.

63kg

The average squat for this weight class is 112kg.

69kg

The average squat for this weight class is 96kg.

76kg

The average squat for this weight class is 115kg.

84kg

The average squat for this weight class is 124kg.

84+kg

The average squat for this weight class is 131kg.

Takeaway

For 34 year old females, relative squat strength decreases as the weight classes increase (apart from the 69kg class that has limited data because it’s a new weight class as of 2021). The 47kg class has the highest relative squat strength at 1.9xBW, and the 69kg has the lowest relative squat strength at 1.39xBW.

What Is The Average Squat For A 35 Year Old?

The average squat for a male 35-year-old is 2.3 times bodyweight.  The average squat for a female 35-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 162kg to 249kg for men and 88kg to 128kg for women.

Male 35 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 162kg.

66kg

The average squat for this weight class is 167kg.

74kg

The average squat for this weight class is 174kg.

83kg

The average squat for this weight class is 190kg.

93kg

The average squat for this weight class is 204kg.

105kg

The average squat for this weight class is 216kg.

120kg

The average squat for this weight class is 235kg.

120+kg

The average squat for this weight class is 249kg.

Takeaway

The data shows that the 120+kg class has the weakest squat strength relative to their body weight at 1.92xBW, and that the 59kg class has the highest squat strength relative to their body weights at 2.75xBW.

Female 35 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 88kg.

52kg

The average squat for this weight class is 96kg.

57kg

The average squat for this weight class is 95kg.

63kg

The average squat for this weight class is 103kg.

69kg

The average squat for this weight class is 128kg.

76kg

The average squat for this weight class is 117kg.

84kg

The average squat for this weight class is 118kg.

84+kg

The average squat for this weight class is 128kg.

Takeaway

For female 35 year olds, the data shows that the 47kg class has the highest relative squat strength at 1.87xBW, with the 69kg class not far behind at 1.86xBW (although the data set for 69kg is limited due to it being so new). It also suggests that the 84kg class has the lowest relative squat strength at 1.40xBW.

What Is The Average Squat For A 36 Year Old?

The average squat for a male 36-year-old is 2.2 times bodyweight.  The average squat for a female 36-year-old is 1.8 times bodyweight. Depending on the weight class, squats will range from 153kg to 246kg for men and 92kg to 127kg for women.

Male 36 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 153kg.

66kg

The average squat for this weight class is 165kg.

74kg

The average squat for this weight class is 182kg.

83kg

The average squat for this weight class is 185kg.

93kg

The average squat for this weight class is 202kg.

105kg

The average squat for this weight class is 219kg.

120kg

The average squat for this weight class is 232kg.

120+kg

The average squat for this weight class is 246kg.

Takeaway

For 36 year old males, the data suggests that the 120+kg class has the weakest squat strength relative to their body weight at 1.89xBW, and the 59kg class has the highest squat strength relative to their body weight at 2.60xBW.

Female 36 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 92kg.

52kg

The average squat for this weight class is 97kg.

57kg

The average squat for this weight class is 104kg.

63kg

The average squat for this weight class is 113kg.

69kg

The average squat for this weight class is 146kg.

76kg

The average squat for this weight class is 152kg.

84kg

The average squat for this weight class is 119kg.

84+kg

The average squat for this weight class is 127kg.

Takeaway

The data suggests that the weight class with the lowest relative squat strength is the 84+kg at 1.41xBW, and the 69kg and 76kg classes with the highest relative squat strength at 2.0xBW (but is subject to change once more data is collected in both these new weight classes).

What Is The Average Squat For A 37 Year Old?

The average squat for a male 37-year-old is 2.2 times bodyweight.  The average squat for a female 37-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 167kg to 254kg for men and 92kg to 126kg for women.

Male 37 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 167kg.

66kg

The average squat for this weight class is 168kg.

74kg

The average squat for this weight class is 171kg.

83kg

The average squat for this weight class is 183kg.

93kg

The average squat for this weight class is 198kg.

105kg

The average squat for this weight class is 212kg.

120kg

The average squat for this weight class is 228kg.

120+kg

The average squat for this weight class is 254kg.

Takeaway

For 37 year old males, the 120kg class has the weakest squat strength relative to their body weight at 1.90xBW. The 59kg class has the highest squat strength relative to their body weights at 2.83xBW.

Female 37 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 92kg.

52kg

The average squat for this weight class is 96kg.

57kg

The average squat for this weight class is 106kg.

63kg

The average squat for this weight class is 110kg.

69kg

The average squat for this weight class is 112kg.

76kg

The average squat for this weight class is 124kg.

84kg

The average squat for this weight class is 120kg.

84+kg

The average squat for this weight class is 126kg.

Takeaway

For 37 year old females, there is a downward trend in relative strength as body weight increases.The 47kg class has the highest relative squat strength at 1.96xBW, and the 84+kg has the weakest relative squat strength at 1.40xBW.

What Is The Average Squat For A 38 Year Old?

The average squat for a male 38-year-old is 2.2 times bodyweight.  The average squat for a female 38-year-old is 1.6 times bodyweight. Depending on the weight class, squats will range from 145kg to 254kg for men and 91kg to 128kg for women.

Male 38 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 145kg.

66kg

The average squat for this weight class is 168kg.

74kg

The average squat for this weight class is 178kg.

83kg

The average squat for this weight class is 183kg.

93kg

The average squat for this weight class is 200kg.

105kg

The average squat for this weight class is 209kg.

120kg

The average squat for this weight class is 229kg.

120+kg

The average squat for this weight class is 254kg.

Takeaway

According to the data, the 120kg class has the weakest squat strength relative to their body weight at 1.90xBW and the 66kg class has the highest squat strength relative to their body weights at 2.55xBW.

Female 38 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 91kg.

52kg

The average squat for this weight class is 100kg.

57kg

The average squat for this weight class is 108kg.

63kg

The average squat for this weight class is 108kg.

69kg

The average squat for this weight class is 91kg.

76kg

The average squat for this weight class is 98kg.

84kg

The average squat for this weight class is 117kg.

84+kg

The average squat for this weight class is 128kg.

Takeaway

According to the data for the 38 year old females, the 47kg class has the highest relative squat strength at 1.94xBW, and the 84kg has the lowest relative squat strength at 1.40xBW.

What Is The Average Squat For A 39 Year Old?

The average squat for a male 39-year-old is 2.2 times bodyweight.  The average squat for a female 39-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 142kg to 245kg for men and 92kg to 127kg for women.

Male 39 Year Olds

53kg

There is no data for this weight class.

59kg

The average squat for this weight class is 142kg.

66kg

The average squat for this weight class is 162kg.

74kg

The average squat for this weight class is 177kg.

83kg

The average squat for this weight class is 182kg.

93kg

The average squat for this weight class is 200kg.

105kg

The average squat for this weight class is 209kg.

120kg

The average squat for this weight class is 230kg.

120+kg

The average squat for this weight class is 245kg.

Takeaway

For the 39 year old males, relative strength decreases as body weight increases. The 120+kg class has the weakest squat strength relative to their body weight at 1.88xBW, and the 66kg class has the highest squat strength relative to their body weights at 2.45xBW, with the 59kg slightly behind at 2.40xBW.

Female 39 Year Olds

43kg

There is no data for this weight class.

47kg

The average squat for this weight class is 92kg.

52kg

The average squat for this weight class is 102kg.

57kg

The average squat for this weight class is 103kg.

63kg

The average squat for this weight class is 110kg.

69kg

The average squat for this weight class is 119kg.

76kg

The average squat for this weight class is 113kg.

84kg

The average squat for this weight class is 117kg.

84+kg

The average squat for this weight class is 127kg.

Takeaway

According to the data, the 47kg and 52kg classes have the highest relative squat strength at 1.95xBW, and the 84kg weight class has the lowest relative squat strength at 1.39xBW.

How Does Squat Strength Vary Among 19 to 39 Year Olds?

how much should you be able to squat by age and weight

The data suggests that there is no significant difference between strength levels of 19 to 39 year olds. Male relative squat strength stayed consistently between 2.1xBW to 2.3xBW across all weight classes. Female relative squat strength stayed consistently between 1.6xBW to 1.8xBW.

Although we may assume from this data that we do not get stronger as we age, we have to keep in mind that we do not know how long these lifters have been lifting. Perhaps many lifters actually started lifting in their 30s, and do not have a lot of training experience under their belt.

We know that the longer we are involved in powerlifting, the more potential we have to build additional lean mass – which will result in strength gain because we have more contractile tissue working to move the weight. For this reason, we can conclude that strength gains are likely to be made as we age as long as increases in lean body mass are occurring, and we are refining our technique through trial and error.

It should be mentioned that the lower weight classes in each weight class tended to have stronger relative strength than the higher weight classes. The reason for this is most likely because the lighter classe’s body weights reflected more lean muscle mass, whereas their heavier classes were more likely to have more fat mass (which is not contractile tissue), and therefore wouldn’t contribute to lifting more weight despite being heavier.

Final Thoughts

With this data in mind, we can identify whether 19 to 39 year old lifters are performing well in the squat compared to other lifters their age, or if they need improvement. It is also important to emphasize that longevity in the sport will likely lead to gains in relative strength by developing proper technique and muscle mass that will make lifters more successful in the future.


About The Author

Amanda Parker

Amanda Parker has a passion for competing and coaching in both powerlifting and weightlifting. She uses her knowledge from her Kinesiology Degree, CSCS, and Precision Nutrition certification to coach athletes and lifestyle clients for performance in training and nutrition. Connect with her on Instagram.