Squat Standards
How much should you squat? We divide your estimated 1RM by your bodyweight and map it to Ascend's strength tiers, a clear answer to whether your squat is strong for your size.
Inputs
Use 1 if you're entering a true 1RM. Above 12 reps the estimate loses accuracy.
Result
- Estimated 1RM128.3kg
- Squat ÷ bodyweight1.60×
- Strength tierSummit
Calculations run locally in your browser. Nothing is sent to a server.
We estimate your 1RM with the Epley formula (weight × (1 + reps/30)), then divide by bodyweight to get your strength ratio. Squat thresholds: Recruit < 1.0×, Climber 1.0–1.5×, Summit 1.5–2.0×, Apex ≥ 2.0×. Squat ratios sit between bench and deadlift, the standard is approximate and shifts with depth, leverages, and training age.
References
Is my squat good for my weight?
A squat at 1.5× bodyweight is a strong intermediate–advanced benchmark; 2.0× and up is Apex territory. A full-depth bodyweight squat for reps is the entry point most lifters should clear first.
How is the tier calculated?
We divide your estimated 1RM by your bodyweight. Recruit is under 1.0×, Climber 1.0–1.5×, Summit 1.5–2.0×, Apex 2.0× and up, the same strength tiers Ascend uses in-app.
How do I get to the next tier?
Squat depth, leg drive, and brace are the levers. Squat twice a week, train in the 3–6 rep range for strength, and add tempo or pause work for control. Ascend's AI coach builds the progression for you.
Past the numbers? Track it for real.
Waitlist members get TestFlight + Play Store internal-track invites and a founder badge on their profile.
The app is free. Club adds the coach, leagues and analytics.
Core tracking stays free forever, the climb, streaks, logging and your league tiers. Club is for when you want the full coach, worldwide competition and the depth, at about the price of one coffee a month.
14-day free trial · no card to start
| Free | Club | |
|---|---|---|
| Tracking, the climb and streaks | ||
| Per-set logging, PR detection, wearables | ||
| Muscle-league tiers | ||
| The AI coach | nudges | Full conversation |
| Worldwide leagues and challenges | , | |
| PR projections and deep analytics | , | |
| Unlimited crews | , | |
| Themes, export and higher AI limits | , |