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This is the average squat weight for men (and what you can do to improve)

Tips and tricks for improving your squat

Man doing squats with a weight
Sergio Pedemonte / Unsplash

Did you know that the squat is a game-changing exercise, particularly for the lower body? It develops your muscles, strengthens the core, and helps with athletic-related activities. 

However, it is not out of place to be caught in the web of asking questions like, “How much average squat weight is needed for standard squats?” This is due to a lot of conflicting information online, making it easy to compare your fitness journey to others. 

Hence, this article aims to answer such questions while laying emphasis on monitoring your progress for results. So whether you are a beginner, an intermediate fitness enthusiast, or an expert, you will learn practical strategies to improve your squat standards and reach your fitness goals. It is time to dive in. 

Man doing barbell back squat.
Alora Griffiths / Alora Griffiths/Unsplash

What are the squat standards for men?

Overall, the average squat weight for men depends on their body weight and fitness level. The following is a breakdown of the squat standards for men according to these factors.

Bodyweight (lbs) Beginner Novice Intermediate Advanced Elite
110 80 126 155 175 274
120 88 139 172 199 308
130 96 151 187 220 339
140 103 162 202 240 368
150 110 172 216 258 394
160 117 181 228 275 419
170 123 190 240 291 443
180 128 199 251 307 465
190 134 207 262 321 486
200 139 214 272 335 506
210 144 221 281 348 525
220 148 228 291 360 543
230 153 235 299 372 561
240 157 241 308 383 577
250 161 247 316 394 593
260 165 253 323 405 608
270 168 258 331 415 623
280 172 264 338 424 637
290 176 269 345 434 651
300 179 274 351 443 664
310 182 278 358 452 677

What does each skill level mean?

Generally, there are four skill levels for workout trainers, and here is what they mean:

  • Beginner: A beginner is stronger than 5 percent of lifters.
  • Novice: A novice is stronger than 25 percent of lifters.
  • Intermediate: An intermediate lifter is stronger than 50 percent of lifters.
  • Advanced: This refers to a consistent trainer stronger than 75 percent of lifters.
  • Elite: An elite lifter is stronger than 95 percent of the population of lifters. 
A man doing a front squat with a barbell.
Mongkolchon Akesin / Shutterstock

How quickly can you increase your squat max?

The speed of increasing your squat max depends on several factors, which include experience, genetics, and recovery. 

Hence, the expectation differs between persons of different fitness levels. For instance, a beginner should expect to add 5.5 to 11 lbs per week because of rapid muscle adaptation to the new activities. 

Meanwhile, an intermediate and expert trainer would experience smaller increases of about 2.2 to 5.5 lbs per week, as their muscles are already adapted and will need consistent work to push their boundaries. 

Note that as your squat max increases, it is imperative to prioritize consistent work and progressive overload with proper form while maintaining a healthy diet and getting adequate rest. 

Man loading barbell.
Victor Freitas / Pexels

Tips for improving your squat weight

Workout routine

Manipulate your workout routine to include compound exercises that will train those target muscles concurrently. These can be lunges, Bulgarian split squats, or hip thrusts. Make your routine interesting by improving your weights, sets, or reps over time, prioritizing the weights you can use with proper form.

Progressive overload

To actualize this, add small weight increments to your squats till you can comfortably perform the specific reps and sets accurately. As you improve, steadily increase the number of sets or reps per weight to keep challenging your muscles.

You could add several squat variations like front squats, box squats, or Bulgarian split squats for better results


Consuming enough calories to support muscle growth with an emphasis on protein and complex carbohydrates for energy is a major plan to improve your squat weight. Also, prioritize whole grains, fruits, vegetables, and lean protein sources to obtain nutrients that will fuel your workouts and muscle recovery.

Rest and recovery

It is imperative to prioritize good sleep to have effective results and improve your squat weight. Aim for seven to eight hours of quality sleep each night to allow your body to repair and rebuild muscle tissue. Also, add low-intensity activities like walking or yoga on rest days to promote blood flow and aid recovery, and take rest days when needed.

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Christine VanDoren
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
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