Squats Benchmarks


We've done the research so you don't have to; below is a list of the best sites to use to benchmark your time in the Squats. This list was most recently updated on August 15, 2023. We'll update again as new sources become available or old one’s change.

Source Average Benchmark Dataset Data Source

GFF Choice

Male 285 lbs
Female 130 lbs
12 Bodyweight Categories
Bodyweight 114-320+
6 Strength Levels
Male and Female
Since 1999, ExRx.net has been a resource for exercise professionals, coaches, and fitness enthusiasts; featuring comprehensive exercise libraries (over 2000 exercises), reference articles, fitness assessment calculators, and other useful tools.
ExRx.net has been endorsed by many certifying organizations, government agencies, medical groups, and universities.
Strength Level Male
141 (beginner) 287 (intermediate)
65 (beginner) 161 (intermediate)
Male and Female
5 strength levels
By bodyweight 110-310 lbs
16 Age Categories
Ages 15-90
Data compiled by Owner Michael Clark. Data is based on user inputs to system and anaylized by computing processes. We set standards based on what people put into the calculator. This allows us to provide standards that do not exist anywhere else on the web. We carefully judge each lift and lifter to see if we should include that lift when calculating the standards.

Sample size and composition not available.

Strength Log Male 265 lbs
Female 154 lbs
Male and Female
5 strength levels
By bodyweight 90-310 lbs
Bench Press Calculator
Percentile Calculator
Kilograms and Pounds
Data compiled from internal user input on highly rated application StrengthLog devloped by a team of powerlifters and nutrition specialists.

Sample size and composition not available.

Fitness Volt Male 145-215 lbs
Female 95-145 lbs
Bodyweight 114-320+ lbs
5 strength levels
Male and Female
4 Age groups
Ages 20-59
Data Compiled by Vidur Saini, a writer and editor, as well as avide weightlifter since 2007. Vidur's work has appeared in leading publications such as BarBend and Generation Iron.
Legion Athletics Beginner: 0.8x
Intermediate: 1.2x
Advanced: 1.5x
Averages Data compiled by John North, the Director of Content for Legion. He has completed over 100 triathlons and cross-country, cycling, and adventure races, has squatted and deadlifted over 400 pounds and bench pressed over 300 pounds, and has researched and written for over a dozen organizations, including the National Institutes of Health.

Global Fast Fit

Test yourself and compare your total fitness level to others from around the world. We use real-time data from all ages and fitness levels.