How much should a man who is an amateur strength trainer squat?
If you engage in strength training, you are probably familiar with the popular exercise known as the barbell squat.
Along with the bench press and deadlift, it is one of the most important exercises in the world of iron sports.
It has a number of undeniable benefits. Many people wonder, though, how much should you squat in general?
If you are not competing, you don’t have strict requirements; it’s more about the effectiveness of your training and your status.
People have probably asked you how much you squat or bench. It’s like a test of your progress.
Additionally, working weights in squats are crucial for leg muscle growth. Squatting with an empty bar won’t help you build your legs, so to speak.
Result Calculation
There’s a lot of debate, but we’ll make it simple: let’s consider the qualifying standards for amateur powerlifters (approximately Class 2-3). These standards can serve as a good target for you.
The first column represents the athlete's weight in kg, and the second column shows the recommended max weight in kg that you can aim for.
52 - 77.5
56 - 85
60 - 92.5
67.5 - 102.5
75 - 112.5
82.5 - 117.5
90 - 125
100 - 132.5
110 - 137.5
125 - 145
140 - 150
140 - 155
It’s important to clarify that these standards are for those who do not use steroids or other performance-enhancing substances. For professionals or those using enhancements, these numbers may seem low, but for a regular amateur, they are more than sufficient.
Of course, you can squat much more, but then the question of common sense arises.
For a casual lifter who doesn’t need competitions or huge leg size, this is usually more or less enough. What’s the point of chasing more weight?
However, if you’ve reached these numbers with proper technique and without knee pain, you can confidently push further. Don’t hold yourself back; there needs to be a balance.
It’s also worth noting that age plays a role, although it’s relative, and anyone can achieve these results.
How to Progress
You might ask, how can I learn to squat 100 kg if I’m currently struggling with 50 kg, and my knees shake and hurt afterward?
The answer is simple:
- Master all the technical nuances; read or watch materials on squatting. If possible, consult with a coach.
- Get a training program. This will help you progress steadily, albeit in small steps. You can choose one of the programs presented in this section.
By following these tips and being patient, you will be able to reach the listed weights and even exceed them without significant issues.
If you need further consultation on building your training, feel free to contact us through the form.
