How Much Should I Be Able to Squat? (kg)

What Your Squat Weight Actually Says About Your Strength

There are certain questions every lifter eventually asks themselves, and the squat brings out one of the biggest: How much should I be able to squat? It sounds like a simple question, but the more time you spend in the gym, the more you realise there isn’t one neat, universal answer. The squat is brutally honest in a way most lifts aren’t. It exposes your technique, mobility, discipline, confidence, body structure and recovery habits in a single movement. You could walk into any gym in the UK and find someone grinding through their first 40kg squat, another shaking under 100kg, and someone else calmly burying a deep 180kg rep. All three might be training just as hard, and all three could be exactly where they should be for their training age. Strength isn’t as simple as picking a number and deciding it’s good or bad. To understand your own squat strength properly, you need context, realistic benchmarks, and a way to measure progress without comparing yourself to lifters with completely different backgrounds.

The squat also carries a unique sense of pressure. It’s the lift people talk about, the one that appears on every strength standard chart, the one beginners fear and intermediate lifters obsess over. It’s the movement where people worry about whether they’re lifting “enough,” even when they’re progressing perfectly well. Social media exaggerates this problem: clips of lifters squatting 200kg, 250kg, even 300kg make the average person feel like their numbers don’t count, when in reality, elite lifts have nothing to do with what everyday, hard-working gym-goers should expect. In truth, most people who train consistently – not professionally – are doing extremely well if they can squat their own bodyweight with solid form. But because everyone wants a straight, meaningful answer, this guide sets out to give the clearest one possible, backed by real patterns seen in UK gyms and realistic strength progression.

Before diving into numbers, it’s important to understand that squat strength is shaped by far more than effort alone. Some people simply progress faster because their limb lengths favour the movement, their ankles are naturally more mobile, or their training environment allows consistent practice. Others need more time, more technical discipline or more confidence under the bar. The question “How much should I squat?” should never make you feel judged; instead, it should act as a reference point that gives you a sense of where you currently stand and what’s genuinely achievable for you. With that in mind, this guide blends realistic averages with clear training categories, practical interpretation and the deeper factors most people overlook when analysing their squat strength.

A Quick Way to Understand Your Squat Strength Before We Break Down Everything Else

If you prefer a personalised answer rather than general averages, the easiest method is to estimate your one-rep max and compare it to your bodyweight. That provides a far more honest reflection of your current level than chasing someone else’s arbitrary number. Below is the Fittux Squat Strength Calculator. Enter your bodyweight, your best recent squat set and how many reps you achieved, and it will calculate a realistic one-rep max estimate and place you in a strength category shaped by real lifting patterns.

What Squat Strength Levels Actually Mean

One of the biggest problems lifters run into is misinterpreting strength categories. You’ll often hear terms like beginner, novice, intermediate, advanced and elite, but unless you understand what these categories truly represent, you can easily convince yourself you’re weaker than you are. These categories aren’t judgemental labels; they’re simply a way to describe typical progress patterns based on training age and consistency.

A beginner usually refers to someone who has spent only a few weeks or months learning the movement. For most people, this phase involves correcting depth, adjusting stance width, learning to brace and gaining enough confidence to place a barbell on the back without overthinking every rep. It isn’t uncommon for a beginner to remain within the 20–50kg range while learning the basics. In many UK gyms, beginners often start with goblet squats or an empty barbell, and the biggest improvements in this stage have nothing to do with weight. They come from correcting knee tracking, finding stable foot pressure, and learning to control the bar path.

The novice stage usually lasts several months to a year. This is where the squat begins to feel less chaotic and more predictable. Lifters often move into the 60–100kg range depending on gender and bodyweight. Many men progress into the 80–120kg region by the end of their novice phase, especially if they train consistently, get sufficient calories, and follow structured programming. Women often reach 40–70kg with similar consistency. This stage typically delivers rapid strength gains because your nervous system becomes more efficient with the movement.

The intermediate stage can last years. Most everyday lifters who train two to four times per week sit in this category, often without realising it. Intermediates typically squat between 100–140kg for men and 60–100kg for women. At this point, technique is more stable, warm-ups become automatic, recovery habits become more important and each additional increase in weight requires more deliberate programming. This is the phase where many people plateau, not because they aren’t strong enough, but because their technique has developed to the point where sloppy reps no longer count, forcing them to build legitimate strength rather than relying on momentum.

Advanced lifters represent the top fraction of gym-goers. For men, squats between 150–200kg are typical, while women often reach 100–140kg depending on bodyweight. Reaching this level demands not just years of training, but years of training done correctly. Advanced lifters have mastered bracing, timing, bar path discipline, foot stability and recovery patterns. Their squat sessions often look calm, controlled and methodical rather than frantic or explosive.

Elite lifters are essentially athletes. They often squat far beyond everyday gym numbers—men squatting over 220kg and women surpassing 140kg depending on weight class. Elite standards require structured coaching, consistent programming, deliberate recovery and years of refinement. These numbers are impressive but rarely necessary for the average person to achieve strength, power and functional fitness.

Average Squat Numbers in the UK

Most people search for one simple answer: What is a good squat weight in kg? To give you something realistic, average figures based on common gym patterns look like this: for men who train regularly, 100–130kg is a typical range depending on body size and experience. For women, averages sit between 40–80kg, again based on consistency, technique and training age. A man squatting 140–180kg with good depth is considered strong in most UK gyms, while a woman squatting 90–120kg is also performing at a high level.

For beginners, common starting points look very different. Many new male lifters build confidence between 40–60kg, and most women begin somewhere between 20–40kg. These numbers rise quickly as the nervous system adapts and technique becomes more stable. When we talk about “average” squat numbers, we’re referring to weights lifted with proper depth and control, not partial or artificially inflated reps.

A more useful metric than the raw number is your squat-to-bodyweight ratio. Squatting your own bodyweight with clean technique is a huge milestone for men and women alike, and it places you well above the global average. Squatting 1.5 times your bodyweight indicates strong lower-body development, and approaching double bodyweight is considered advanced. Ratios paint a clearer picture because they scale with size; the absolute weight becomes less important than what it represents relative to your frame.

Technique, Mobility and Body Structure Matter More Than You Think

You could take two people with identical training experience and find one squatting 60kg more than the other purely because of structural differences. Femur length, ankle mobility, torso proportions and hip anatomy all influence how efficiently you can squat. Lifters with long femurs often lean forward more and struggle to maintain an upright torso, while those with short femurs and good ankle mobility often squat with naturally clean positioning. None of these differences reflect effort or discipline; they simply reflect the mechanics your body is working with.

Technique is equally influential. High-bar squats require more mobility and emphasise the quads, while low-bar squats reduce torso angle, shift more load to the posterior chain and usually allow heavier weights. Front squats demand a more upright torso and place greater stress on the core, which means lifters typically use far less weight. Goblet squats, though lighter, are incredibly useful for teaching depth, knee tracking and foot stability.

Depth is another difference-maker. A squat to proper depth – where the hips drop below parallel – requires significantly more control than a half rep. Many people believe they have a 140kg squat until they commit to actual depth, at which point their numbers drop temporarily before improving again. Honest squatting always wins long-term, even if it feels like a setback initially.

How to Progress Your Squat Safely and Consistently

Progressing your squat isn’t just about loading more weight. Progressive overload comes from controlled increases in mechanical stress over time, and that can be achieved through extra reps, slower eccentrics, better bracing, improved bar path, reduced rest times or additional working sets. Many people plateau because their technique fails before their strength does. Strength leaks through poor bracing, knees collapsing inward, unstable foot pressure or inconsistent breathing. Cleaning up these fundamentals can add significant weight to your squat without changing your programme.

Mobility work is often overlooked but essential. Tight hips, limited ankle dorsiflexion and poor thoracic movement can all restrict depth and stability. Lifters who spend even ten minutes improving ankle mobility often gain immediate access to deeper, stronger squats. Small adjustments in warm-up structure—such as tempo reps, hip openers or lighter sets with slow descents—help the body prepare for heavier work.

Nutrition and recovery matter just as much. Protein intake of 1.6–2.4 g per kilogram of bodyweight has been widely recommended in sports nutrition for building strength and muscle. Without enough protein and calories, long-term squat progress slows dramatically no matter how consistent your training is. Sleep is equally important. Heavy squats tax the nervous system, and without adequate sleep and hydration, your performance can dip quickly. Many intermediate lifters experience immediate improvements simply by adding an extra rest day or improving their sleep routine.

To make recovery easier, many lifters turn to convenient, reliable nutrition sources. That’s where Fittux supplements help fill the gaps. Our Chocolate Whey Protein and Vanilla blends provide 22–23 g of high-quality protein per scoop, making it simple to hit your daily target without overthinking meals. If you train hard, Fittux Pre-Workout Energy supports focus and performance, while Fittux Post-Workout Recovery helps replenish protein, carbs and key nutrients after heavy squat sessions. These aren’t shortcuts — they’re practical tools to help you stay consistent when training demands more from your body. And if you’re unsure exactly how much protein you should eat in a day, check our full UK-focused guide: How Much Protein Should I Eat a Day in the UK? it walks you through everything from baseline needs to muscle-building targets.

What a Good Squat Actually Looks Like

A good squat isn’t defined by the number of plates on the bar; it’s defined by control, depth, stability and intention. A clean 80kg squat performed with conviction and perfect depth is far more impressive than a shaky 120kg squat done to a quarter range of motion. The best squats have a smooth, controlled descent, a tight brace, stable knees and a strong drive out of the bottom. You should feel the movement working your entire body, not just your legs.

Even squats without weight—air squats, tempo squats and bodyweight drills—carry immense value. They expose weaknesses that heavy barbells hide. Every strong squat begins with an empty bar and a commitment to mechanics, not ego. What matters is not how your numbers compare to someone else’s, but how your numbers change over time. If you’re progressing, you’re doing it right.

Some lifters chase a 300kg squat because they’ve seen it online, but very few recreational lifters ever need that level of load. A squat somewhere between your bodyweight and twice your bodyweight represents exceptional strength for everyday life. Carrying shopping bags, climbing stairs, hiking, sprinting, pushing furniture and simply living with more ease all become dramatically better when your legs and core are strong.

The Bottom Line: How Much Should You Be Squatting?

The most honest answer is this: you should be squatting enough to challenge yourself, enough to improve your strength, and enough to keep progressing safely for years. Your personal ideal squat depends on your technique, programming, recovery habits, nutrition, and the time you’ve invested in training. It’s never just about the number itself.

If you can squat your bodyweight with solid form, you’re performing above the global average. If you can squat 1.5 times your bodyweight, you’re strong. Anything approaching double your bodyweight puts you in advanced territory. But none of these benchmarks matter as much as your progression. Every increase—from your first 40kg squat to 60kg, from 80kg to 100kg, from 120kg to 140kg—shows effort, consistency and resilience.

Squat standards are guides, not verdicts. They help you orient your training, set meaningful milestones, and track your improvement. The real win is the discipline, confidence and physical capability you build along the way. Whether your current milestone is squatting your bodyweight for the first time or refining your 160kg technique, every step is progress.

Train with intention, recover well, fuel your body properly and stay consistent. Your best squat isn’t the number you see someone else lift—it’s the one you earn through your own discipline.

If you found this squat guide helpful and want to build a more complete picture of your overall strength, explore our full range of training articles and home gym equipment at Fittux.com — your home for strength, gymwear and performance essentials. You can also continue your progress with our detailed breakdown of upper-body standards here: How Much Should I Bench Press for My Weight in kg?