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How much should I be squatting?

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I'm 5'3.5" weight 135 and I'm no stranger to weight lifting. I've been squatting with dumbells and yesterday I decided to squat with the big boys and use that 45lb bar. I did a warm up set and then added 10 pounds to the bar and I did two more sets of 10 or 12. I've heard some of you mention that you squat your body weight!!! How much is normal to squat? I cannot see how I could squat 135 pounds and if I could I would probably only be able to do 1-2 reps. Please advise me. Thanks.

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There isn't a "normal" amount to squat, some people can squat their bodyweight, some can squat twice their body weight, some can't do squats with more than 10 lbs.  Everyone is different.

You should be squatting enough so that you can barely make it through your rep-set scheme.  If your workout calls for 3 sets of 8-12 and you can do 3 sets of 12, add more weight, if the last set you can only do 8, keep the weight the same until you can do 3 sets of 12.

this is an article that melkor sent me once when i had a similar question (my question was, how should my lift numbers compare?  should i be benching half of what i squat?  etc. etc.).  it's from t-nation.  it uses percentages.  so no matter where you're at currently (lifting 20 pounds, 200 pounds, whatever), you can see if your strength is proportionate.  i found it really helpful.  good luck.

Ooh, that's pretty close to my numbers. Good find!

Its like any other lift really.  The more you do it the more you will be able to do, just keep challengeing yourself and you will get up there. 

m hmmm excellent article - excellent thread too!

I've been squatting for a while now and can only squat (without Smith Machine... but we don't have a squat rack, so it also depends a bit on how much I can lift to my shoulders in the first place) 80 pounds, for 3 sets of 15 reps. On the Smith Machine, I can manage perhaps 85 pounds. I also cannot imagine squatting my weight (150 pounds)! That would be incredible. I think it really depends on your physique, age, training history, and genetics overall. But I really would love to lift/squat/bench more than I am able to right now. I understand how wimpy it feels to be dying after lifting only 50 pounds or so!

Thanks for the article. I cannot open it on my work computer so I will do it at home. Tuesday I squatted 50 including the 45 pound bar. Is that good? I will try to do more today without losing form. If not I will keep the 50 pounds and increase gradually. depends...what are you squating for?...because I squat without weights at all, and my legs are stronger than some people that can squat 345 pounds.  I do 715 squats per day 2 months leading to my next fight (5,005 a week).  I found that the strength in my legs have increased dramatically since I've just used no weights.


on my weeks that don't lead into a fight, I use weights, but nothing really past 200 punds...   I can max about 350, but I feel that doing 3 sets of 15 with 200 pounds is much better than going up in weight.  that's just my opinion.  I'm not body building though so....not sure what exactly you're doing.

The amount of people on this planet who should consider doing 715 squats is negligible.

For the rest of us, squat 3 sets of 8-12 reps of what is heavy relative to you.

I found this, which seems pretty decent. The one thing it doesn't mention is if the numbers are a maximum for one squat or if they are what a person would use for 8 or 10 or 12 reps or whatever. I pretty much just guessed what weight I could squat for 8 reps, which turned out to be halfway between untrained and novice and that makes sense. There are other charts for other exercises as well.

Original Post by spirochete:

The amount of people on this planet who should consider doing 715 squats is negligible.

For the rest of us, squat 3 sets of 8-12 reps of what is heavy relative to you.

 Not really...I mean My fiance does 200 a day....she's a chick, and she wants to move up to 400...all you have to do is 100 every 8 minutes during your do arm curls then 100 abs...then 100 squats.. Like that...after a couple weeks you'll be doing my famed 715...or more.

Let me guess - you read Matt Furey?

eddiepotter, but WHY

Leg strength...when we fight we take a lot of's not like kick boxing or regular boxing...first of all we don't use gloves or's hardcore bare knuckle and the only thing we wear is a groin body and bone conditioning is a must...that's why.


and it looks sexy at the

hm.. im 124-126 pounds and I squat about 150 pounds, with good form and I go a bit past 90 degrees to the point where I feel my hamstrings stretching and my glutes contracting.... and let me tell you, its hell but man the results are GREAT.

Original Post by ainedb:

I found this, which seems pretty decent. The one thing it doesn't mention is if the numbers are a maximum for one squat or if they are what a person would use for 8 or 10 or 12 reps or whatever.

Actually, it does. If you go one level up to the page describing the tables, you'll see


The standards (not norms) presented in the linked tables below represent a 1RM performance (in pounds) that can be reasonably expected of an adult athlete at various levels of training advancement using standard full range-of-motion barbell exercises with no supportive wraps or suits.


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I squat 135. Im 5'9 and 158.

You should squat whatever you can going below parallel and still keep your form good. I'm your size, right now I'm around a 70 pound squat. I keep going back to an empty bar because I keep finding out that I'm doing it wrong. ARGH. First I wasn't going parallel, then I just kept having really wobbly knees, I also started to lean forward turning the squat into a good morning. Once I felt like I got it right I added weight to the bar (45lb), then a trainer told me I was bouncing at the bottom during a full deep squat. I might just start all over again with the bar. I do very low reps with lots of sets 5x5. I don't think adding weight is difficult once you get a hang of how to do it properly. My long term goal is to squat 135 with good form. It appears the good form part is the main hurdle. These are the strength standards I use. 

If you need to work on your form, a great way to help correct it is by doing front squats. If you lean forward too much, the bar will fall. Having the bar in front will get you used to staying back and keeping the weight on your heels instead of on your toes. Also, front squats are great for your core too and easier on your lower back. Personally, I prefer front squats to back squats. But, that's just me.. :)

I know this is an old topic that was resurrected, but I wanted to say something to the OP just in case they still read through this topic. As it has been said by others, there is no set amount you should be squatting. It all depends on you and your strength level.

Well, I have been squatting for a long time but don't have access to a sqat rack but- this that am limited to the amt I am able to press over my head onto my shoulders so right now I only squat about 45 - 50 lbs.  I can front squat 50.  I'm 5'6" and am happy to be squatting this but wish I could squat a lot more.

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