About 240 lb (110 kg) for one rep. That is the start of the Intermediate level for a 190 lb woman: 1.25 times bodyweight, where most people land after a year or so of steady training. A beginner squats about 95 lb, and an elite lifter at the same bodyweight squats 380 lb.
Squat standards for a 190 lb woman
| Level | × bodyweight | 1 rep | kg | 5 reps | 10 reps |
|---|---|---|---|---|---|
| Beginner | 0.5× | 95 lb | 42.5 kg | 80 lb | 70 lb |
| Novice | 0.75× | 145 lb | 65 kg | 125 lb | 110 lb |
| Intermediate | 1.25× | 240 lb | 110 kg | 205 lb | 180 lb |
| Advanced | 1.5× | 285 lb | 130 kg | 245 lb | 215 lb |
| Elite | 2× | 380 lb | 172.5 kg | 325 lb | 285 lb |
The 5- and 10-rep columns are what each one-rep max lets you lift for that many reps, so you can check your level from a normal working set. Hitting 205 lb for 5 clean reps puts you at about 240 lb for one.
Work out your own level from a set
Say you squat 200 lb for 6 reps. The Epley formula, 200 × (1 + 6 ÷ 30), puts your max at about 240 lb — Intermediate for a 190 lb woman. Put your own set into the one-rep max calculator, or check every lift at once with the strength standards calculator, already set to 190 lb.
How 190 lb compares to nearby bodyweights
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 170 lb | 85 | 130 | 215 | 255 | 340 |
| 180 lb | 90 | 135 | 225 | 270 | 360 |
| 190 lb | 95 | 145 | 240 | 285 | 380 |
| 200 lb | 100 | 150 | 250 | 300 | 400 |
| 210 lb | 105 | 160 | 265 | 315 | 420 |
Every 10 lb of bodyweight moves the intermediate mark by about 12.5 lb. Standards scale with bodyweight because a heavier lifter usually carries more muscle, but a lighter lifter at the same ratio is just as strong for their size.
What it takes to reach the next level
| From → to | Add | At 10 lb a month | Loaded on the bar |
|---|---|---|---|
| Beginner → Novice | 50 lb | 5 months | 1 × 45 + 1 × 5 lb on each side of a 45 lb bar |
| Novice → Intermediate | 95 lb | 10 months | 2 × 45 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
| Intermediate → Advanced | 45 lb | 5 months | 2 × 45 + 1 × 25 + 1 × 5 lb on each side of a 45 lb bar |
| Advanced → Elite | 95 lb | 10 months | 3 × 45 + 1 × 25 + 1 × 5 + 1 × 2.5 lb on each side of a 45 lb bar |
The months column assumes you keep adding 10 lb a month, which is a fair pace for a steady lifter past the novice stage; beginners usually move much faster and advanced lifters slower. To train toward 285 lb (Advanced), most of your work sits around 70–85% of it: sets of 5 to 8 at 200–230 lb and heavy triples near 240 lb. Brace before you descend, sit to at least parallel, and drive your back up as fast as your hips.
What the levels mean
Beginner: 95 lb
Can do the lift with good form and has trained it for a few weeks. Most people reach this in their first month.
Novice: 145 lb
Has trained it regularly for several months and still adds weight most sessions or most weeks.
Intermediate: 240 lb
A year or more of consistent training. Progress has slowed to weekly or monthly jumps, and a plan starts to matter.
Advanced: 285 lb
Several years of focused training. Stronger than almost everyone in a typical gym, and every extra pound takes a block of work.
Elite: 380 lb
Competitive strength: what people who train for meets reach after many years. Few lifters ever get here.
Questions
How much should a 190 lb woman squat?
A 190 lb woman should squat about 240 lb (110 kg) for one rep to count as intermediate — 1.25× bodyweight. A beginner lifts about 95 lb, a novice 145 lb, an advanced lifter 285 lb and an elite one 380 lb.
Is a 185 lb squat good for a 190 lb woman?
Yes — 185 lb is Novice for a 190 lb woman (0.97× bodyweight). The next level, Intermediate, starts at 240 lb.
What is an elite squat for a 190 lb woman?
380 lb (172.5 kg), which is 2× bodyweight. Advanced starts at 285 lb, so the last step is 95 lb on its own.
How do I find my squat max without testing a single?
Lift a weight you can move for 3 to 8 clean reps and put it through the Epley formula. 200 lb for 6 reps works out to a 240 lb max, which is Intermediate at 190 lb.
Keep going
- Squat standards for every bodyweight, men and women
- How much should a 190 lb woman bench?
- How much should a 190 lb woman deadlift?
- How much should a 190 lb woman overhead press?
- How to do the squat, step by step
- Barbell leg workouts
- Leg day workout
- Upper/lower split or push pull legs to build a week around it
- Plates for 240 lb · Warm-up sets calculator
- How competitive powerlifters compare: real meet results by bodyweight
Splyt logs every set, estimates your max from it automatically and shows where each lift sits for your bodyweight: get it free on the App Store.
Standards are one-rep-max-to-bodyweight ratios that published tables (Strength Level, ExRx, Symmetric Strength) cluster around for adults. A guide to where you sit, not a verdict. Kilograms are rounded to 2.5 kg, pounds to 5 lb.