How Much Can the Average Man Squat?

One interesting question that we have been getting online is “how much can the average man squat?”

Many people are trying to figure out how much to squat.

Luckily, we have done our research so you can know how much an average man can squat.

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Factors That Influence How Much a Man Can Squat 

Confident GIF by The Resident on FOX

The average weight a man can squat greatly varies by a number of different factors. Just because another man can squat a certain amount of weight does not mean you can squat the same amount.

Some of the factors that influence how much weight you can squat include: 

  • Fitness level
  • Body mechanics and limb lengths
  • Gender
  • Age
  • Experience level
  • Body weight
  • Technique
  • Use of gear or drugs

How Much Can the Average Man Squat at Different Levels?

Instead of using an overall average that applies to all men, it is important to look at each man’s skill level.

An untrained man who is squatting would squat a very low weight. On the other hand, an advanced lifter would squat a very high weight.

For this reason, you must look for the averages in each category instead of an overall average. 

To use these averages as a point of comparison for your own squatting, try to place yourself in one of the following categories. 

The average a man can squat (for single reps):

  • Untrained: 139 pounds
  • Beginner: 204 pounds 
  • Intermediate: 284 pounds 
  • Advanced: 379 pounds

Keep in mind that these are averages.

Your personal squat weight may be higher or lower. Do not be discouraged if you cannot squat the average weight for your level, as many factors influence how much you can squat. 

You can also use a squat standards chart to help you figure out how much you should be squatting. This chart uses body weight and skill level. 

How can I increase the amount of weight I can squat?

My actual copy of Starting Strength

To increase the amount of weight you can squat you need to follow a good program that will take you through a linear progression.

I always recommend the book starting strength by Mark Rippetoe.

It is probably the single best book for learning how to do the major barbell lifts safely.

How Long Does It Take to Increase Squat Weight?

lifting weights GIF by SpongeBob SquarePants
lifting weights GIF by SpongeBob SquarePants

The time needed to increase the weight you are squatting varies.

As mentioned, there are a variety of factors that affect how much you can squat. Likewise, how long it takes you to build up strength can vary. Your body and weight can play a major role in how much you are able to squat. 

While squatting, it is important to work on linear progression in the weight you can lift.

Often, untrained beginners can make rapid progress and are able to increase their weight by adding 5 to 10 pounds to the bar every session.

Over time, as you become more advanced, you will not be able to add as much weight per session.

In addition to size, other factors can affect how fast you are able to progress. What you eat, how much you eat, protein intake and sleep can play a role in how much you are able to squat.

Is It Possible for Men to Squat Too Much Weight?

Too Much Weight!?

It is possible for men to TRY to squat too much weight. Squatting too much weight rapidly can lead to injuries and compromised form.

It is important to focus on adding weight without sacrificing your form and safety. If you need help learning how to squat, check out these tips.