This is how heavy a woman should squat, really

Knowing how heavy to squat is a minefield. What works for you won’t work for the next woman, and the right weight for you now probably won’t be the right weight for you in a few weeks, or even a few days. That said, based on existing scientific research and expert recommendations, there are squat strength standards you can refer to, based on the most significant factor: your experience level. Below, we hit up strength and conditioning coach Andy Vincent to explain exactly how heavy a woman should lift when performing a barbell back squat, plus how and when to increase your squat weight.

What are squat strength standards for women?

According to data from Strength Level, the ‘average squat weight for a female lifter is 73kg’. But this only applies to a 1RM (one-rep max – the maximum weight you can lift for one rep). Here are the general guidelines relevant to each strength level, and each applying to a 1RM:

The below weights apply to a 60kg woman. If this isn’t you, adapt the weights to the correct bodyweight ratio. For example, for a 70kg beginner, you should aim to start with 35kg.

• Beginner: 30kg, or 0.5x your body weight

• Novice: 48kg, or 0.75x your body weight

• Intermediate: 73kg, or 1.25x your body weight

• Advanced: 103kg, or 1.5x your body weight

• Elite: 136kg, or 2x your body weight

As per Strength Level, the weights above include the weight of a barbell, which in most commercial gyms is 15-20kg. For a beginner, that might mean using a 20kg bar, plus two 5kg weight plates on either end.

These weights are to be performed as one-rep maxes, but Vincent advises that the risk of injury involved in pushing yourself to your max may outweigh the reward. Instead, read on for his advice on which weights are safer to start with for beginner and intermediate lifters, to be performed in sets of three reps.

What is a good squat weight for beginners?

As per Strength Level, ‘female beginners should aim to lift 30kg for a 1RM, which is still impressive compared to the general population.’

In Vincent’s book, beginners ‘should always start with a weight-free barbell. That means either a 20kg six-foot bar, or a 15kg five-foot bar.’ He affirms that beginners should ‘stick to this load and focus on perfecting the movement pattern for as long as necessary, ensuring that the movement doesn’t feel blocked, stiff, or stuck in any way.’ When using only the weight of a barbell, start by performing squats in sets of 3 reps, as opposed to the 30kg one-rep max recommended by Strength Level.

What is a good squat weight for intermediate lifters?

Strength Level states that an intermediate lifter should aim to lift 1.25x their body weight, but Vincent recommends performing sets of 3 reps at 1x your body weight. As mentioned, Vincent suggests this may eliminate the risk of injury that could come with performing 1RM sets (we’re not saying this will happen for everyone – 1RM sets can, studies show, be an effective way for elite athletes and lifters to quantify their strength, but if you’re just starting, Vincent advises that you might want to steer clear).

When should I increase my squat weight?

After three months, providing you feel no pain when performing either a 30kg 1RM squat (or the equivalent of 0.5x your body weight) or sets of 3 reps with a barbell alone; you have a good range of motion (ideally, your thighs will be parallel to the floor, but keep in mind that poor ankle and hip mobility could limit this, so don’t panic if this isn’t possible); and the last few reps of your final set are feeling comfortable, consider adding 10% of weight at your 1RM (3kg for a beginner starting at 30kg) per week.

‘Continue increasing the weight you squat in small increments of 0.25kg-1kg per week,’ Vincent advises. ‘An intermediate lifter should aim to be lifting 1.25x their body weight within the first one to two years of lifting, assuming that you don’t experience any pain and can still hit a decent range of motion.’

You may find that the more advanced you get, the more difficult it becomes to add weight. ‘The first six months of lifting are when you will notice you're able to manage consistent increases in weight as your technique improves simultaneously,’ Vincent explains. ‘But at some point, around six months to a year in (or longer), you’ll reach your top-end strength.’

He explains that this is because ‘early strength gains are often technique-based’; the better you become at recruiting the correct muscles and the more confident you become in performing the exercise, the easier you will find it to add weight. ‘But later progress requires building more muscle tissue and increasing strength, which takes more time. Plateaus are natural,’ he adds. ‘Every lifter experiences them, and they don’t mean you’re not getting stronger – they are just a sign that you have passed the beginner stage.’

Factors that will influence your squat weight

• Squat technique: ‘A barbell back squat is a very technical exercise. With the bar positioned on your shoulders, the load goes directly through your spine, which can be very taxing.’

• Poor ankle and/or hip mobility: ‘Lowering into a squat compresses the front of your ankles and hips. Elevating your heels on a weight plate can help as it means that the front of your ankles have more space.’

• Age

• Limb length and height: ‘Shorter people tend to have a lower centre of gravity and shorter femurs, which can mean more stability when squatting, and therefore a greater ability to squat heavier.’

• Weight: ‘People with increased body mass tend to lift heavier since they have more power.’

• Injury history

• Strength levels: ‘People with more muscle mass or more strength will have the ability to lift heavier.’

How can I increase my squat weight?

• Use progressive overload: ‘Fractional plates – from 0.5kg to 2.5kg – are invaluable for increasing the weight you lift over time, and this is essential for avoiding overtraining, and allowing your muscles to grow.’

• Incorporate regular rest days: ‘Rest days are essential to enable your muscles to repair and build upon themselves. Depending on how often you train, alternate rest days with training days.’

• Prioritise fuel: Food is energy, and protein is a non-negotiable. Research published in the International Journal of Sport Nutrition and Exercise Metabolism recommends that you should aim for a total daily intake of 1.6-2.4 grams of protein per kilogram of body mass.

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