Squats, a fundamental functional movement, are a cornerstone of many workout routines, as they are exceptional lower-body strength builders. Squats trigger the release of testosterone, a vital hormone for muscle growth and development. (1)
Often regarded as the ultimate test of strength, although some might argue that’s the deadlift, squats hold a special place in the world of strength sports. Mitchell Hooper, the reigning Strongest Man on Earth (SMoE), three-time Arnold Strongman Classic (ASC) champion, and 2023 World’s Strongest Man (WSM), considers squats a critical measure of strength. In early June 2025, he shared how much the average person should squat.
How Much Should the Average Male Squat?
Hooper considers squatting the ultimate test of strength, as it engages the entire body, challenging core stability, leg power, and upper back strength, and represents one of the six fundamental movement patterns: push, pull, squat, hinge, overhead press, and carry.
Squats are deeply ingrained in everyday life, whether sitting down, standing up, or using the toilet. Incorporating loaded squats over the long term can help maintain overall health and functionality.
World Record Squats
Before exploring how much the average male should squat, Hooper examined some of the most impressive squat records in history:
- Nathan Baptist: Used a squat suit to aid his squat of 595 kilograms (1,311 pounds) at a 500-pound (227-kilogram) bodyweight.
- Vladislav Alhazov: Used knee wraps and squatted 525 kilograms (1,157 pounds), weighing 179 kilograms (394 pounds).
- Ray Williams: At 191 kilograms (420 pounds), he raw squatted 1,080 pounds (490 kilograms).
The average squat capacity for most individuals is often misunderstood, particularly compared to elite athletes. Professional powerlifters, for instance, typically weigh over 400 pounds and can squat weights far exceeding what the average person should aim for.
For perspective, the average American man weighs about 199.8 pounds (90 kilograms). For this weight class, the world record squat is 806 pounds (366 kilograms), achieved by John Haack. Using such exceptional feats as a benchmark for the general population is unrealistic.
Strength data gathered online, including over 20 million squat entries, suggests that an intermediate lifter can squat around 159 kilograms (350 pounds). Statistics from 61,500 squats recorded by OpenPowerlifting participants at a bodyweight of 90 kilograms (198 pounds) or less show an average squat of 181 kilograms (400 pounds).
This data highlights that powerlifters typically squat over 300 pounds, but these are trained athletes. The average individual’s squat strength varies based on training experience, body composition, and overall fitness.
Athletes
NFL wide receivers and other athletes often demonstrate impressive strength, with squat capacities ranging from 136 kilograms (300 pounds) to 181 kilograms (400 pounds).
These are professional athletes. Objectively stronger men than ordinary people only squat 300-400 pounds.
—Mitchell Hooper
Hooper has worked with tall professional basketball players who struggle to squat 102 kilograms (225 pounds) due to individual physical variations. “These guys may be 230 pounds themselves, but can’t even do a full normal bodyweight squat,” Hooper said.
Hooper’s stepdad is an ordinary individual who has been training consistently for three years and can now squat 10 reps of 102 kilograms (225 pounds). “This isn’t someone who is athletic,” Hooper explained, “Nor someone with a predisposition for strength. We’re not blood related, but he can do that, and he can do that at 60 years of age.”
How Much Can the Average Person Squat?
Hooper asserted that anyone who trains fundamental movement patterns in the gym should be capable of achieving a one-rep max squat of 120 kilograms (275 pounds) at a bodyweight of 91 kilograms (200 pounds). According to Hooper, an average male performing five reps of a 102-kilogram (225-pound) squat is strong.
Breaking it down further, Hooper suggests the following benchmarks for reps:
- 261 pounds (118 kilograms) x 2
- 247 pounds (112 kilograms) x 4
- 233 pounds (106 kilograms) x 6
- 220 pounds (100 kilograms) x 8
- 206 pounds (93 kilograms) x 10
- 192 pounds (87 kilograms) x 12
More Strongman Content
- How to Know if You’re Lifting Heavy Enough
- Strongman Oleksii Novikov’s Near-Death Experience
- Getting a Grip on Deadlift Strength Standards, With Insight From a Competitive Weightlifter
Reference
- Wilk, M., Petr, M., Krzysztofik, M., Zajac, A., & Stastny, P. (2018). Endocrine response to high intensity barbell squats performed with constant movement tempo and variable training volume. Neuro endocrinology letters, 39(4), 342–348.
Featured image: @mitchellhooper on Instagram
