Squat Test at Home

Push Up | Sit Up | Squat | Step | Vertical Jump | Sit & Reach

How many squats can you do? Stand in front of a chair or bench with your feet at shoulder's width apart, facing away from it. Place your hands on your hips. Squat down and lightly touch the chair before standing back up. A good sized chair is one that makes your knees at right angles when you are sitting. Keep doing this until you're fatigued.

Write down how many squats you can do. After you work out for a while, take the test again to see how much your lower body strength has improved.

How did you go?

Compare your results to the table below. Remember, these scores are based on doing the tests as described, and will lose accuracy if the test is modified, including using a higher or lower chair. In reality, you shouldn't worry too much about how you rate - just try and improve your own score. These figures can just be a guide.

Squat Test (Men)

Age  20-29 30-39 40-49 50-59 60+
Excellent > 34 > 32 > 29 > 26 > 23
Good 33-34 30-32 27-29 24-26 21-23
Above average 30-32 27-29 24-26 21-23 18-20
Average 27-29 24-26 21-23 18-20 15-17
Below Average 24-26 21-23 18-20 15-17 12-14
Poor 21-23 18-20 15-17 12-14 9-11
Very Poor < 21 < 18 <15 <12 <9

Squat Test (Women)

Age 20-29 30-39 40-49 50-59 60+
Excellent >29 >26 >23 >20 >17
Good 27-29 24-26 21-23 18-20 15-17
Above average 24-26 21-23 18-20 15-17 12-14
Average 21-23 18-20 15-17 12-14 9-11
Below Average 18-20 15-17 12-14 9-11 6-8
Poor 15-17 12-14 9-11 6-8 3-5
Very Poor <15 <12 <9 <6 <3

* table source: originally taken from Total Fitness ebook, by Vince Antonetti. Data corrected and expanded.

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