Back Squat Standards
How does your back squat stack up? These are the beginner / novice / experienced / intermediate / advanced / elite tiers (higher is better), by sex.
| Tier | Male | Female |
|---|---|---|
| Beginner | 80 kg | 50 kg |
| Novice | 100 kg | 60 kg |
| Experienced | 120 kg | 75 kg |
| Intermediate | 145 kg | 90 kg |
| Advanced | 165 kg | 105 kg |
| Elite | 190 kg | 120 kg |
These are Take Point Fitness's own standards, checked against openly licensed research or public test tables where one exists. Each tier is a point on the 0–100 score (50 / 60 / 70 / 80 / 90 / 100), not a population percentile.
Counts toward the HABS score of: Gym-Goer · Hybrid Athlete · CrossFit · HYROX · Powerlifter · Bodybuilder
How to improve your Back Squat
- Train the lift 2–3×/week with progressive overload — add a little load or a rep most sessions.
- Keep most volume in the 3–6 rep range for strength, with lighter back-off sets for size.
- Fix the limiting position (depth, lockout, bracing) before chasing a bigger number.
FAQ
What is a good Back Squat?
"Experienced" is the middle of Take Point Fitness's six tiers and a solid Back Squat for a trained athlete — see the table above for the exact figure for your sex. "Advanced" is a high standard, and "Elite" is our top tier. These are our own standards, not population percentiles.
How is the Back Squat scored?
Your result is placed on a 0–100 curve anchored at the beginner / novice / experienced / intermediate / advanced / elite tiers, adjusted for sex. A higher number scores higher.
How can I improve my Back Squat?
Train the lift 2–3×/week with progressive overload — add a little load or a rep most sessions. Keep most volume in the 3–6 rep range for strength, with lighter back-off sets for size. Fix the limiting position (depth, lockout, bracing) before chasing a bigger number.
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