Pushing YOUR LIMITS is essential in any training plan, whether you’re cranking out max pushups or holding a plank. When it comes to strength benchmarks, there are a few classic moves used to gauge your ability. For your upper body, you might consider how much weight you can bench press. For the large muscles in the lower body, the barbell back squat is the go-to heavyweight exercise.
This leads to the question: How much should the average guy be able to squat? What if you’re new to lifting, or you aren’t sure when it’s time to add weight to the bar?
First, don’t focus on how you stack up to others at the gym. Everyone’s goals and training history are different. “Volume, intensity, and desired outcome are variables that will impact how much and how often weight should be added to someone’s squat program,” says Kurt Ellis, C.S.C.S., owner and coach at Beyond Numbers Performance.
That said, if you’re curious about where you stand when it comes to squats, here’s what to know, weight ranges to help guide you, and how and when to add more load.
How Much Weight Men Should Be Able to Squat
How much weight you should be able to squat isn’t a one-size-fits-all answer—and that’s a good thing. As with nearly anything in fitness, from goal-setting to recovery plans, your training should be tailored to you. The weight you squat is no different.
“The squat is a very individual-specific lift, meaning that different characteristics of the individual will typically determine how much they’re able to squat,” says Ellis. That means your physical attributes, such as height and torso and limb lengths, can impact how you squat (e.g. whether a wide or narrow stance will be optimal) and also how much you can squat, he explains.
If you’re looking for a general idea of what to aim for overall strength, “men should be able to squat at least 45 percent of their bodyweight” says Ellis, noting that factors such as training age should be taken into consideration. (Don’t forget to factor in how much the barbell weighs on its own.)
If you’ve already surpassed that standard and are looking for a challenge or just want to ensure you’re maintaining strength, “a good bar for most guys would be to work up to squatting your bodyweight,” for a one rep max, says Men’s Health fitness director, Ebenezer Samuel, C.S.C.S. Squats recruit the muscles in your hamstrings, quads, and glutes — all muscles you’ll want to keep strong and healthy as you age and progress in your training, says Samuel.
Back Squat Goals for Every Fitness Level
You may find it more helpful to break down your barbell back squat weight ranges into levels. Taking training age and your current body weight into consideration,