What is a good squat?
Roughly 1.5× bodyweight is intermediate for men and 1.25× for women; advanced is about 2.25× for men and 1.75× for women.
These ratios assume a back squat to at least parallel, with the hip crease level with or below the top of the knee. A shallower squat moves more weight and says less.
Like every bodyweight ratio, they are slightly generous to heavier lifters, because absolute strength does not rise in step with bodyweight. Treat them as a range, not a grade.
Run the numbers
Sources
2
- Kilgore, L. & Rippetoe, M. (2006). Practical Programming for Strength Training. The Aasgaard Company. Book. Origin of the training-level framework.
- Santos Junior, E.R.T. et al. (2021). Classification and determination model of resistance training status. Strength Cond J 43(5). Argues training status is better judged by years trained and technique than by a single ratio.