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

Padrões

Agachamento (homens): Iniciante 0,75× PC. Intermediário: 1,25×. Avançado: 1,75×. Elite: 2,5×+. Terra: Iniciante 1,0×. Intermediário: 1,5×. Avançado: 2,0×. Elite: 3,0×+. O terra geralmente é 10-20% maior que o agachamento.

Progressão

Iniciante (6-12 meses): +2,5-5 kg/semana. Intermediário (1-3 anos): +1-2,5 kg/semana. Avançado (3+): progressão mensal. Consistência supera programa perfeito abandonado em 3 meses.

⚡ 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

Quanto devo agachar?▾

Após 1 ano: 1,25× PC. 80 kg = agachar 100 kg. Agachamento completo (coxas abaixo do paralelo) obrigatório.

Proporção agachamento/terra normal?▾

Terra 10-20% maior que agachamento. Agachamento 120 kg → terra 130-145 kg.

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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 →