Enter the max squat weight (lbs) and the current body weight (lbs) into the Calculator. The calculator will evaluate the Squat To Weight Ratio. 

Squat To Weight Ratio Formula

SQWR = S / W

Variables:

  • SQRT is the Squat To Weight Ratio (lbs/lbs)
  • S is the max squat weight (lbs)
  • W is the current body weight (lbs)

To calculate the Squat To Weight Ratio, divide the max squat weight by the body weight.

How to Calculate Squat To Weight Ratio?

The following steps outline how to calculate the Squat To Weight Ratio.


  1. First, determine the max squat weight (lbs). 
  2. Next, determine the current body weight (lbs). 
  3. Next, gather the formula from above = SQWR = S / W.
  4. Finally, calculate the Squat To Weight Ratio.
  5. After inserting the variables and calculating the result, check your answer with the calculator above.

Example Problem : 

Use the following variables as an example problem to test your knowledge.

max squat weight (lbs) = 500

current body weight (lbs) = 200

Frequently Asked Questions

What is a good Squat To Weight Ratio?

A good Squat To Weight Ratio can vary widely depending on factors like age, sex, and fitness level. Generally, being able to squat at least your own body weight is considered a good starting point for fitness enthusiasts.

How can I improve my Squat To Weight Ratio?

Improving your Squat To Weight Ratio involves increasing your max squat weight through strength training while maintaining or managing your body weight. Consistency, proper form, and gradually increasing the weight are key factors.

Are there risks in trying to increase my max squat weight too quickly?

Yes, increasing your max squat weight too quickly can lead to injuries such as muscle strains, joint damage, or worse. It’s important to follow a well-structured training program and listen to your body’s signals.

How often should I test my Squat To Weight Ratio?

Testing your Squat To Weight Ratio too frequently can be counterproductive due to the recovery time needed after heavy squats. A good rule of thumb is to test it every 3-4 months, allowing for sufficient training and recovery periods in between.