That depends on your bodyweight, age, and training level. This article breaks it down so you can set smart, realistic goals and understand where you stand in terms of squat strength.

What Really Affects Your Squat Numbers?

Bodyweight and Muscle Mass

How much you can squat depends largely on your bodyweight. But heavier doesn’t necessarily mean stronger. It’s not just about how heavy you are, but how much of that weight is muscle.

For example, two people can weigh the same, but the one with more muscle mass will be able to squat more. Developing lean muscle is essential for powerful squats, so it's crucial to focus on building muscle alongside strength training.

Age and Peak Strength Window

Most people reach their strength peak between the ages of 25 and 40. Teens and young adults are still building strength and learning proper technique.

From 25 to 40, your muscles are the strongest they will ever be and recover much quicker. Over 40, you can continue to get stronger, but it requires more recovery time and smarter training. This means that your age affects how fast you progress and how high your squat numbers can go.

Experience Level and Training History

How long you’ve been training plays a big role in your squat strength. A well-structured program will help you get stronger faster compared to lifting weights randomly.

Regular lifters who focus on good form, rest, and diet can achieve impressive squat numbers within a few years. However, reaching elite levels may take longer unless you're genetically gifted.

Male vs Female Differences in Squat Performance

Both men and women can become strong squatters, but due to higher muscle mass and testosterone, men tend to lift more weight than women at the same bodyweight.

Nevertheless, women tend to recover faster and can train squats more frequently. The strength standards for men and women differ, but both can achieve significant progress.

Target Squat Ratios by Lifting Level

To understand if you're lifting “enough,” compare your squat weight to your bodyweight. These are called strength ratios, and they help set realistic goals for your training level.

• Beginner – 0.75× to 1× Bodyweight
  Beginners are still learning the movement. Your first goal should be squatting your bodyweight.
   Example: If you weigh 150 lbs, aim to squat 110–150 lbs.
  

• Intermediate – 1.25× to 1.5× Bodyweight
  After 6–18 months of consistent training, you can squat 1.25× to 1.5× your body weight.
   Example: A 165-lb person can squat 205–250 lbs.
  

• Advanced – 1.75× to 2× Bodyweight
  Advanced lifters have been training consistently for years and focus on form, rest, and diet.
   Example: A 198-lb lifter might squat 340–390 lbs.
  

• Elite – 2.25× to 2.5×+ Bodyweight
  Competitive lifters or athletes typically reach these numbers. They train hard, stay disciplined, and often have coaches.
   Example: A 220-lb elite lifter could squat 530 lbs or more.
  

Squat Strength Standards: Age and Body Weight Charts

Men’s Squat Strength Standards (lbs)

Women’s Squat Strength Standards (Estimated Ranges)

Common Pitfalls in Tracking Squat Progress

Comparing Absolute Weight Instead of Relative Strength

Many lifters focus on how much they can lift, but a more accurate benchmark is how much you can lift relative to your bodyweight. This gives you a fairer comparison, especially as your training progresses.

Copying Pro Lifters Without a Plan

Elite lifters train for years to achieve their numbers. Trying to copy their program without proper planning can lead to injury or burnout. Set realistic goals based on your current experience level and follow a structured program.

Sacrificing Depth and Form for Numbers

Half-reps don’t count. A full squat should hit parallel or go deeper, all while maintaining control and proper technique. Don't sacrifice form for more weight — your safety and progress depend on good technique.

How to Keep Progressing Safely and Effectively?

Dial in Your Form and Mobility First

Before adding weight, make sure your squat mechanics are perfect. This includes:

• Hitting full depth
  

• Bracing your core
  

• Keeping knees aligned with toes
  

• Maintaining a neutral spine
  

Use a Progressive Overload Program

Muscles get stronger with gradual stress. Here are some ways to apply progressive overload:

• Linear progression: Add 5–10 lbs each week
  

• Wave loading: Increase and decrease weight in cycles
  

• Block periodization: Focus on volume, intensity, or peaking in separate blocks
  

Track, Recover, Repeat

Progress isn’t just about lifting — it’s also about recovery. Ensure you’re:

• Getting 7–9 hours of sleep
  

• Consuming enough protein (0.8–1g per lb of bodyweight)
  

• Taking rest days and occasional deload weeks
  

Track your sets, reps, and how you feel — recovery is just as important as lifting itself.

Frequently Asked Questions (For Serious Lifters)

Is 1.5× Bodyweight a Good Squat?
Yes, if you can squat 1.5 times your bodyweight with good form, you're at an intermediate level. Keep pushing!

Can I Still Progress After 40?
Yes, while progress may be slower, smart programming, mobility work, and proper recovery can help you keep improving well into your 50s and beyond.

How Long to Hit a 2× Bodyweight Squat?
It depends on your starting point. Most lifters take one to three years to reach a double bodyweight squat. With consistency and smart training, you can get there.

Final Thoughts

So, how much should you squat? The best answer is: it depends on you. Use your bodyweight, age, and training level as a guide. Don’t compare yourself unfairly to others. Focus on steady improvement, smart training, and proper recovery to build your squat strength safely and effectively.

If you're looking to build a safe and functional squat setup at home, Megastar’s power racks are a great option. They’re customizable, durable.