Strength Movement
The barbell back squat is a compound lower-body exercise that primarily targets the quadriceps, glutes, and spinal erectors. It is one of the three competition lifts in powerlifting and widely considered the gold standard for lower-body strength.
Each cell shows the estimated 1-rep max range (lbs) that places a lifter inside that level for the given age group. Elite is open-ended above the score-90 anchor.
Beginner (0–49): Below the 64th percentile — a typical starting point in the first months of training.
Intermediate (50–70): About the 64th to 82nd percentile. Roughly 1–2 years of focused, consistent training.
Advanced (71–89): About the 83rd to 94th percentile. Typically 3–5+ years of dedicated programming.
Elite (90–100): About the 94th percentile and above, up to the top of the table. Competition-level capacity built over many years.
Where do you land?
These standards show the bands. Your CompTrain Fitness Level shows exactly where you sit across strength, conditioning, and mobility — then points you toward the training that moves you forward.
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Each level represents a band of CompTrain Fitness Scores (0–100). The range shown in each cell is the lower and upper 1-rep max bound that places someone inside that band for their age group. 1RM thresholds calibrated to CompTrain Fitness Score anchors (Beginner = 0, Intermediate = 50, Advanced = 71, Elite = 90). Values are aggregated from publicly available strength and conditioning datasets, peer-reviewed normative research (e.g. ExRx, USAPL/IPF age-graded coefficients, ACSM aerobic norms), and calibrated against CompTrain's proprietary dataset of athlete performance. The rep-max calculator uses the Brzycki formula: 1RM = weight × 36 ÷ (37 − reps). These are general guidelines — individual results vary based on training history, biomechanics, and other factors. Want to see exactly where you land across strength, conditioning, and mobility? Check your CompTrain Fitness Level →.
