How Much Should You Be Able to Squat? - Athlete Strength Standards

Complete Squat Standards and Training Guide for Athletes

The squat is one of the most important lifts for developing strength, power, and athleticism across all sports. Not only that, but it helps overcome mental obstacles as well, being that you are throwing massive amounts of weight on your back, squatting down, and standing back up; this is quite the intimidating task. That being said, whether you’re a middle school athlete just starting out or a post-collegiate competitor maintaining elite performance, knowing how much you should be able to squat can help you set goals and track progress.

Our team at Peak Strength is going to break down squat benchmarks by age group, sport, and gender, and provide expert guidance on training frequency, programming, and mobility to help you maximize your squat performance safely and effectively.

Squat Benchmarks by Sport, Level, and Gender

Squat performance varies widely based on your sport, position, and training background. Below are detailed benchmarks for back squats, separated by major sport categories, with experience scales from middle school to post-collegiate. Use the benchmarks below to see if you are above, in line, or below the average squat strength levels for your age range.

These strength standards and training progress calendar below have been determined based on the Garage Strength athlete testing system. Garage Strength has been specializing in sports performance training and developing elite athletes, national champions, and Olympians for over 15 years.

The onsite facility of Garage Strength engages in regular testing weeks every 3 months throughout the year to monitor athlete progress. Peak Strength’s training plans are based on the training system developed by Dane Miller, head coach and owner of Garage Strength Sports Performance.

NOTE: These strength benchmarks are not absolutes. A lot of good athletes can compete at a high level without having hit the benchmarks listed at the collegiate or post-collegiate level. It is just a general guideline for prospective athletes to understand what numbers they should aim for to have the physical ability to compete at certain levels.

Sport Depth 1 Squat Strength Standards

Sport Depth 1, aptly known as Strength and Power, serves sports that require a high level of absolute strength and, if weight classes are involved, relative strength. Speed in a traditional sense is minimal because much of the athletic performance is in a prescribed space in which the needed athletic actions take place. Athletes are big, strong, and capable of moving at extremely high speeds in a blink-and miss-it moment.

Sports included: shot put, discus, hammer, Olympic weightlifting, powerlifting, and hockey goalies.

Men

Middle School: 250-300 lbs
High School: 345 - 400 lbs
Collegiate: 405 - 440 lbs
Post-collegiate: 440+ lbs

Women

Middle School: 175 - 225 lbs
High School: 225 - 275 lbs
Collegiate: 275 - 315 lbs
Post-collegiate: 315+ lbs

Sport Depth 2 Squat Strength Standards

Sport Depth 2, Speed and Power, is explosiveness manifest. Athletes in Sport Depth 2 lift weights to move heavy weights fast over repeated intervals. They live in repeated bursts of action where they will accelerate, change direction, and on a few occasions tap into their top-end speed.

Sports included: rugby, football, ice hockey, cricket, baseball/softball, badminton, golf, track & field (jumps and sprints), gymnastics, cheer/dance, and sprint cycling.

Men

Middle School: 185 - 250 lbs
High School: 325 - 375 lbs
Collegiate: 385 - 415 lbs
Post-collegiate: 425+ lbs

Women

Middle School: 135 - 150 lbs
High School: 155 - 170 lbs
Collegiate: 175 - 190 lbs
Post-collegiate: 205+ lbs

Sport Depth 3 Squat Strength Standards

Sport Depth 3, Strength Endurance, is a high-intensity realm in which athletes are doused in an acid bath of lactic acid. Strength and explosiveness are pivotal components, but need to operate at a constant level for bursts of grit, pain, and get-it-done. Strength Endurance athletes live in a pain cave of toughness born from combat, suffering, and extreme perseverance.

Sports included: wrestling, bjj, mma, judo, karate, climbing, canoe/kayak, and rowing

Men

Middle School: 185 - 225 lbs
High School: 250 - 315 lbs
Collegiate: 315 - 350 lbs
Post-collegiate: 350+ lbs

Women

Middle School: 105 - 135 lbs
High School: 135 - 150 lbs
Collegiate: 150 - 185 lbs
Post-collegiate: 185+ lbs

Sport Depth 4 Squat Strength Standards

Sport Depth 4, Continuous Go, leans into speed while asking for downshifts, changes of direction, and constant action. An alertness of always moving, always being ready for the next bout of excitement, but never having time to stop is the definition of sports that fall into sporting category. Lean, wiry athletes who have an unrelenting engine with relative strength and a twitchy, elastic excellence to boot.

Sports included: soccer, skiing/snowboarding, field hockey, lacrosse, basketball, water polo, handball, tennis, swimming, figure skating, ultimate frisbee

Men

Middle School: 135 - 185 lbs
High School: 185 - 250 lbs
Collegiate: 250-300 lbs
Post-collegiate: 300+ lbs

Women

Middle School: 100 - 135 lbs
High School: 135 - 175 lbs
Collegiate: 175 - 205 lbs
Post-collegiate: 205+ lbs

Sport Depth 5 Squat Strength Standards

Sport Depth 5, Great Distance, is exactly what the name implies. Athletes competing in Sport Depth 5 sports involve direct endurance work–marathon athletes, triathletes, 10K runners, distance swimmers, endurance cyclists, cross country skiers–their sport specific work is their endurance training. However, as Great Distance athletes, they benefit from strength, speed, and explosive training like all other athletes. Only their dosage varies in intensity relative to the highest benefit to sports performance.

Sports included: cross country, distance cycling, marathon, triathlon, cross country skiing, track & field (distance events)

Men

Middle School: 135 - 165 lbs
High School: 165 - 225 lbs
Collegiate: 225 - 250
Post-collegiate: 250+ lbs

Women

Middle School: 100 - 135 lbs
High School: 135 - 150 lbs
Collegiate: 150-185 lbs
Post-collegiate: 185+ lbs

How Often Should You Squat?

Now one of the biggest questions when it comes to squatting is how often you can do it. Some experts recommend once a week, some twice, and some every day. Squatting every day can be done safely, but only as a short-term, focused block — typically 2 to 4 weeks, once or twice a year as broken down by Coach Dane Miller in one of our Youtube videos.

For most athletes, a 3-day per week squat schedule is ideal, targeting:

Monday: 5 sets of 5 reps at moderate-heavy weight to build base strength
Thursday: Dynamic effort day with sets of 2 reps focusing on bar speed and explosiveness
Friday: Heavy singles or triples to build maximal strength

Additionally, athletes can use the Tri-Force Method which combines:

Maximal Effort Squats – Maximum effort at 10 reps to develop maximal neural drive. This is something that can be done maybe once a week for 10 weeks.
High-Volume Short-Rest Sets – 8–12 reps starting at 70% 1RM, with short rests (30–40 seconds) to boost hypertrophy and endurance (e.g., 2 reps every 30 seconds repeated multiple times)
Ramping Phases – Progressive load increases over 3 weeks, followed by 1–2 weeks of maintenance doubles

Although each sport depth has its own physical demands and you can access the squat program that is right for your training goals inside Peak Strength.

More Exercises for a Better Squat

The squat is a powerful exercise that builds strength, size, and lower-body impulse. But you don’t have to stop there. Incorporating a variety of lower-body movements can strengthen weak points and improve overall squat performance. Some key exercises include:

Front Squats – Reinforce upright posture and emphasize trunk control.
Pause Squats – Build explosive power out of the hole by eliminating momentum.
Box Squats – Develop starting strength and reinforce proper squat depth.
Bulgarian Split Squats – Increase single-leg stability and address strength imbalances.
Good Mornings – Strengthen the posterior chain, especially the hamstrings and lower back.
Deficit Deadlifts – Improve hip and hamstring strength for stronger squat lockouts.
Walking Lunges – Boost leg endurance and hip stability for heavier sets.

Rotating these variations into your training not only develops the prime movers for squatting but also targets supporting muscles, helping athletes push past plateaus and hit new PRs.

Core Work

While you may think that the squat only works the lower half, core strength is essential during the squat. All of that weight is being put on your body, and you are heading into a position that forces you to work your core muscles whether you like it or not.

So you need to hit core work every now and then, with exercises like Chinese side bends, dynamic “Fast Abs” (which can be done on a decline bench and are a modified version of Russian Twists), and unilateral farmers carries with overhead holds to improve stability and squat power.

So, How Much Should You Be Able to Squat?

Bringing all of that information home, figuring out how much you should be able to squat depends on a few key factors, such as age, weight, mobility, and what your training goals are. Your squat will tell you a lot about your physical capabilities, such as lower body absolute strength and have a hand in lower body impulse.

Your lower body is your base. The squat determines how strong your base is. If you are in sport depth 1 or 2, you cannot ignore your squat at all.

Knowing where you stand is just the start. Use tools like the Peak Strength Training Progress Calculator to measure your lifts and athletic qualities precisely, then start your training plan for free in Peak Strength to build your best squat and overall athleticism.