How much should a 243 lb (110 kg) man squat?
Short answer: at 243 lb (110 kg), the intermediate standard in the squat is a 180 kg (395 lb) one-rep max. A beginner's first marker is 90 kg (200 lb); advanced starts at 225 kg (495 lb). The scale is mine, built on DOTS — the method is below.
Standards at 243 lb (110 kg)
| Standard | 1RM, kg | 1RM, lb | × bodyweight |
|---|---|---|---|
| Beginner | 90 kg | 200 lb | 0.82× |
| Novice | 135 kg | 300 lb | 1.23× |
| Intermediate | 180 kg | 395 lb | 1.64× |
| Advanced | 225 kg | 495 lb | 2.05× |
| Elite | 270 kg | 595 lb | 2.45× |
Each row is the one-rep max where that standard starts. Kilograms are rounded to 2.5, pounds to 5.
What competitors lift
At raw USAPL meets in the up-to-120 kg class (693 lifters in the sample), the median squat is 220 kg (485 lb); the top 10% lift 272.5 kg (600 lb) or more. These people spent years preparing to compete — compare yourself with them once you have a couple of years under the bar.
I'll work out your own percentile among them in the percentile calculator.
Where you are now
How I build these standards
This is my scale, not someone else's table. It's built on DOTS: a formula that puts results on a common footing across bodyweight and sex (coefficients as used by OpenPowerlifting). The thresholds are a DOTS equivalent of a powerlifting total: Beginner 150 · Novice 225 · Intermediate 300 · Advanced 375 · Elite 450. 450 is roughly the top 5% of men in classic powerlifting meets, 300 is first-meet level.
DOTS is for a total, and this is a single lift. So I make an assumption: your result in one lift is its usual share of a total. The shares are medians from classic powerlifting results in OpenPowerlifting open data (USAPL, about 17 thousand entries): for men squat 35.5%, bench 23.5%, deadlift 41%; for women 36%, 20% and 44%.
Your proportions may differ — some people bench strong, others pull strong — and then a single-lift table shifts. Treat it as a guide to where to grow, not a verdict.
Log your sets in the diary — I'll show you how you climb from one standard to the next.
Prefer Telegram? Open the bot — same diary.