Fitness

How Strong Is Your Squat & Deadlift?

Built by Kevin Glover · @gloverbuilds · Verified formula

Compare your squat and deadlift to strength standards. See your level from beginner to elite.

📅 Updated April 2026 ✅ Formula verified 📖 4 min read 🆓 Free · No sign-up

In this article

Squat & Deadlift Strength Standards
Realistic Progression Timelines

Standards

Kniebeuge (Maenner): Anfaenger 0,75x KG. Fortgeschritten: 1,25x. Leistung: 1,75x. Elite: 2,5x+. Kreuzheben: Anfaenger 1,0x. Fortgeschritten: 1,5x. Leistung: 2,0x. Elite: 3,0x+. Kreuzheben ist typisch 10-20% hoeher als Kniebeuge.

Progression

Anfaenger: +2,5-5 kg/Woche. Fortgeschritten: +1-2,5 kg/Woche. Leistung: monatliche Progression. Konstanz schlaegt perfekten Plan.

⚡ CalcWolf Insight

The back squat is considered the single best indicator of total-body strength because it loads the entire posterior chain, core, and legs simultaneously. Strength coaches often use the squat as the primary benchmark for athlete readiness. A 2x bodyweight squat is the threshold for "strong" in most strength sports.

Frequently asked questions

Wie viel Kniebeuge nach 1 Jahr?▾

1,25x KG. 80 kg = 100 kg. Volle Tiefe (Hueftfalte unter Knie) zaehlt.

Verhaeltnis Kniebeuge/Kreuzheben?▾

Kreuzheben 10-20% hoeher. Kniebeuge 120 kg → Kreuzheben 130-145 kg.

✓ Math logic verified against primary sources → See our verification process

Kevin Glover · @gloverbuilds

Founder, CalcWolf · GLVTS · Blickr

All formulas sourced from primary references — IRS publications, peer-reviewed research, and official standards. Results are tested against independent reference calculators before publishing. Rates and brackets updated when official sources change. Editorial policy →