Squat Test Calculator
Quick Answer
The squat test measures your lower body muscular endurance by counting how many bodyweight squats you can perform to fatigue. Results are compared against age and gender-specific norms to rate your leg strength endurance.
- Tests quadriceps, hamstrings, and gluteal endurance
- Based on published normative data by age and gender
- Requires only a chair and can be performed at home
Push-Up | Sit-Up | Squat | Step | Vertical Jump | Sit & Reach
How to Perform the Squat Test
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.
Pro Tip: Maintain a controlled tempo throughout the test. Going too fast may cause early fatigue due to poor form, while going too slowly may not accurately assess your muscular endurance capacity.
How Did You Go?
Compare your results to the tables 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 |
Sport-Specific Applications
The squat test is valuable for athletes across many sports where lower body endurance is essential for performance. Understanding your leg strength endurance helps identify training needs and track improvement over time.
Endurance Sports
Runners, cyclists, and triathletes benefit from strong lower body muscular endurance. The squat test provides a simple assessment of the leg muscles' ability to perform repeated contractions, which correlates with performance in endurance activities. Distance runners typically score in the good to excellent range, as their training naturally develops leg endurance.
Team Sports
Football, basketball, soccer, and rugby players require sustained leg power throughout matches. The squat test helps coaches assess baseline fitness and monitor conditioning throughout the season. Athletes in these sports should aim for above-average scores to support the repeated sprinting, jumping, and directional changes required during competition.
Combat Sports
Wrestlers, martial artists, and boxers need exceptional lower body endurance to maintain stance stability and generate power throughout bouts. The squat test serves as a useful baseline assessment, though sport-specific tests may provide more relevant data for advanced athletes.
Recreational Fitness
For general fitness enthusiasts, the squat test offers a simple way to track lower body conditioning progress. Regular testing every 4-8 weeks can help motivate continued training and demonstrate measurable improvement in leg strength endurance.
How to Improve Your Squat Test Score
Improving your lower body muscular endurance requires consistent training with progressive overload. Here are evidence-based strategies to increase your squat test score.
Build a Foundation
Start with proper squat form before focusing on repetitions. Practice bodyweight squats 2-3 times per week, focusing on controlled descent and ascent. Begin with 3 sets of 10-15 repetitions if you scored below average, gradually increasing volume over time.
Progressive Overload
To improve endurance, progressively increase either the number of repetitions, the number of sets, or decrease rest time between sets. A typical progression might be adding 2-3 repetitions per set each week until you can perform 25-30 repetitions per set with ease.
Variety in Training
Include complementary exercises to develop overall leg endurance:
- Lunges: Forward, reverse, and walking variations target similar muscle groups from different angles
- Step-ups: Using a bench or step improves single-leg strength and endurance
- Wall sits: Isometric holds build muscular endurance in a static position
- Box squats: Touch-and-go squats to a box reinforce proper depth and technique
Recovery Considerations
Allow 48-72 hours between intense leg training sessions. Adequate protein intake (1.6-2.2g per kg body weight for active individuals) supports muscle recovery and adaptation. Quality sleep of 7-9 hours per night is essential for optimal muscular recovery and performance improvement.
Testing Protocol
When retesting, ensure consistent conditions: same time of day, similar rest status, and identical chair height. Track your scores over time to visualize progress and adjust training accordingly.
Home Fitness Testing Manual
Download your free copy of the Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home.
Frequently Asked Questions
How many squats should I be able to do?
The number of squats you should be able to do depends on your age and gender. For men aged 20-29, excellent is 35 or more, while average is 27-29 squats. For women in the same age group, excellent is 30 or more, and average is 21-23 squats. These benchmarks decrease with age, reflecting natural changes in muscular endurance capacity.
What does the squat test measure?
The squat test measures lower body muscular endurance, specifically the capacity of your quadriceps, hamstrings, and gluteal muscles to perform repeated contractions against resistance (your body weight). It assesses how many repetitions you can perform before fatigue prevents you from continuing with proper form.
How do I perform the squat test correctly?
Stand in front of a chair with feet shoulder-width apart, facing away from it. Place your hands on your hips, then squat down until you lightly touch the chair seat before standing back up. The chair should position your knees at approximately 90 degrees when sitting. Continue until you cannot maintain proper form due to fatigue.
Why is lower body strength important for athletes?
Lower body strength provides the foundation for running, jumping, kicking, and rapid directional changes essential in virtually all sports. Strong legs improve power output, enhance athletic performance, reduce injury risk by supporting joints and connective tissue, and provide the endurance needed for sustained activity during competition.
How often should I do the squat test?
Perform the squat test every 4-8 weeks to track progress effectively. Allow at least 48 hours of rest for your legs before testing, and conduct the test under similar conditions each time (same time of day, similar chair height, comparable rest status) for accurate comparisons and meaningful progress tracking.
Can I do the squat test if I have knee problems?
If you have knee problems or any joint concerns, consult a healthcare professional or physiotherapist before attempting the squat test. Alternative assessments such as wall sits, partial-range squats, or seated leg exercises may be more appropriate. Never perform exercises that cause pain, and stop immediately if discomfort occurs.
How can I improve my squat test score?
Improve your score by incorporating regular leg exercises including bodyweight squats, lunges, step-ups, and wall sits into your routine. Apply progressive overload by gradually increasing repetitions or sets each week. Train 2-3 times per week, allow adequate recovery between sessions, and maintain proper nutrition to support muscle adaptation.
Similar Tests
- Ruffier Squat Test — measure heart rate before and after performing 30 squats in 45 seconds
- Endurance Jump (30 Seconds) — jump across a hurdle as many times as possible in 30 seconds
- Single leg squat test — functional leg strength test in which participants squat down until about 60° knee flexion
- Single-Leg Wall Sit — hold a sitting position with the weight on one leg, while leaning back against a wall
- Wall Squat — hold a sitting position while leaning back against a wall
Related Pages
- See other home fitness tests
- A Home Fitness Testing Kit — the basics required for you to test yourself at home
- Squat fitness exercises at the beach or at home
References
- Antonetti, V. (1999). "Total Fitness: A Home-Based Program for Measuring and Improving Your Fitness Level." Self-published fitness guide.
- American College of Sports Medicine. (2021). "ACSM's Guidelines for Exercise Testing and Prescription." 11th ed. Wolters Kluwer.
- Bohannon, R.W. (2019). "Grip Strength: An Indispensable Biomarker For Older Adults." Clinical Interventions in Aging, 14, 1681-1691.
- Schoenfeld, B.J., et al. (2017). "Dose-response relationship between weekly resistance training volume and increases in muscle mass." Journal of Sports Sciences, 35(11), 1073-1082.
- Kraemer, W.J., & Ratamess, N.A. (2004). "Fundamentals of resistance training: progression and exercise prescription." Medicine and Science in Sports and Exercise, 36(4), 674-688.
- Jones, C.J., et al. (1999). "A 30-s chair-stand test as a measure of lower body strength in community-residing older adults." Research Quarterly for Exercise and Sport, 70(2), 113-119.
- Rikli, R.E., & Jones, C.J. (2013). "Senior Fitness Test Manual." 2nd ed. Human Kinetics.
Any comments, suggestions, or corrections? Please let us know.Old Comments
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.
- Sven (2013)
Just did the test, i have not been exercising actively for several years, i almost never run but i do walk a bit. I managed 54 squats at a fairly high tempo of more than one per second, on the previous two tests i am average or above average, here i am way off the scale so the data here seems flawed. 32 years old btw. - PatriotEngineerAnalystUSA Sven (2018)
Just for the record, a well-known federal agency requires this same test, but they limit the test to 30 seconds. How do I know? I performed the test in August 2018. Using this performance scale, my score of 27, at 56 years-old, places me in a category that reflects my training regimen, which includes use of an elliptical trainer, stationary cycle, and squats using only my body weight. - Alfred (2014)
You're all doing the test wrong that's why you're getting such high results 😂😂 - Afshan (2013)
I just did 100 hindu squats in a row, no problem. But I can't do more than 40 push-ups. I think these charts are flawed - Zaron Afshan (2014)
They are. Most people in reasonable shape should be able to build up to 100+ squats in a short amount of time. It's possible to do hundreds of repetitions. - Zaron (2014)
I can do 1000. And I don't use that chair; I go all the way until my glutes touch my calves, way below parallel. I don't think this is a good test, squats with just your bodyweight are really easy since your legs are extremely strong muscles. Maybe this could be timed or something so you have to work on speed? - Sulaf Zaron (2015)
good for you, but be cautious that doing deep squat until your glutes touch your calves are really bad to your knees, don't go beyond 90 degree flexed knees - Kyle sulaf (2015)
sorry but your wrong - Katie Katie kyle (2016)
It's actually worse for your knees if you don't go deep, since squatting deep is needed for a balanced musculature supporting your knees. Squatting shallow builds too much quad strength compared to hamstring strength. - PatriotEngineerAnalystUSA Zaron (2018)
Check your testing technique with an orthopedic surgeon who specializes in knee replacements. I have a feeling s/he will strongly advise modifying your technique.....or risk a premature visit to her office. QUOTE: I don't think this is a good test, squats with just your body weight are really easy since your legs are extremely strong muscles. COMMENT: There are many ways to test lower-body strength. This is a decent, basic test for the majority of citizens. It is not a test for those with advanced training regimens and fitness levels. - Me (2013)
Keep in mind that it takes more time to do a squat than it does a push up. It is a question of speed, distance, and endurance. - Imran Ahmed (2020)
At 64 I tried and easily managed 20 arse-to-the-grass squats. I am not very active but as a farm owner I walk my horse around and go on strolls.
Push up in form gave me shoulder discomfort at 18 reps. - Rob Admin Guest (2016)
It is a test to fatigue - you just keep doing it until you can do no more. - Babababu (2016)
Got 51 squats, going *all the way down and up*, hamstrings touching glutes. I don't consider my legs a strong point so I'm not sure why my number would be excellent. I would like to kindly request that this chart look more like the one for push-ups, as in 56+ for excellent. Adjust the others, good, average, poor, etc accordingly as well. There could maybe be a time limit as well, so people don't end up taking 1 minute breaks in between squats. - PhantomPhlyer (2015)
Seems a little on the easy side. I'm 67 years old. I did 50, and then stopped - I could have done more. I am in pretty good shape, though - I'd say better than average for my age. I alternate between running, hiking and aerobic weights. Still, I can't see most people in half-way decent shape wouldn't have much of a problem hitting the top mark on the test. - Poop (2014)
I'm 13 and do over 50 squats I have very strong legs I'm the fast in middle school and don't even train - #MMA poop (2015)
Great! Remember to keep your hands behind your head to help you with not bending at the knees. I am about your age (14) female, and tried this test doing 258 before wanting to stop. I also train though, in kickboxing, and we have to do a lot of stuff like this :) - Markus (2014)
I managed 80 squats in 2 mins.. I do a good bit of running, but I still highly doubt 35 should be considered excellent - PharQu (2013)
It's because u r squating ur entire body weight as opposed to a percentage of it when u do a push up. I challenge the average Joe to bench press their weight more than once lol squatting with weights is effectively body weight+barbell or whatever. Granted that if u were really light it would be easier as opposed to being heavy set. Btw have u tried doing 35 squats? - The squat test at home data seems to be inaccurate. According to your site, people in the excellent range should be able to do more than 56 push-ups, but as little as 35 squats. (from Fould12, Jan 2013)
- True, shouldn't people be doing almost double the amount of squats compared to push-ups, after all you are on your legs everyday..... (from Carlos, Mar 2013)
