Nishaana
Squat leaderboard & strength standards.
The Nishaana squat leaderboard ranks real logged back squats by sex and bodyweight. It is empty right now because we are pre-launch and never seed fake lifts. Below are real, sourced squat strength standards so you can see what a good squat is for your bodyweight today, then try for free to be first on the board.
No invented names, no filler PRs. Log your first squat on day one and you are on the board — ranked against real lifters in your class.
Be first on the squat boardLog a squat, get ranked.
Log any back squat set in the tracker and Nishaana estimates your one-rep max and places your best on the squat board automatically.
The board ranks squat relative to bodyweight, split by sex and weight class, so lifters are compared fairly across bodyweights instead of on raw load alone.
No seeded names or filler PRs. At launch the board fills with the first real logged squats — including yours if you try for free.
What is a good squat?
Approximate one-rep-max back squat by bodyweight and sex, triangulated from public references (StrengthLevel, ExRx). These are population estimates — leg length, depth and training age all shift them.
Men — approximate 1RM back squat (kg)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg | 55 | 75 | 100 | 130 | 162 |
| 70 kg | 65 | 87 | 115 | 147 | 180 |
| 80 kg | 74 | 98 | 128 | 162 | 197 |
| 90 kg | 82 | 108 | 140 | 176 | 212 |
| 100 kg | 90 | 117 | 150 | 188 | 225 |
| 110 kg | 97 | 125 | 160 | 199 | 237 |
Women — approximate 1RM back squat (kg)
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg | 30 | 43 | 60 | 82 | 105 |
| 60 kg | 37 | 52 | 71 | 94 | 118 |
| 70 kg | 44 | 60 | 80 | 104 | 130 |
| 80 kg | 50 | 67 | 89 | 114 | 141 |
| 90 kg | 55 | 74 | 96 | 123 | 151 |
- Rules of thumb (men): ~1.25x bodyweight for one rep is a solid intermediate squat; ~2x bodyweight is advanced.
- Rules of thumb (women): ~1x bodyweight is intermediate; ~1.5x bodyweight is advanced.
- Marked approximate: figures are rounded population estimates, not individual records. Confirm your exact percentile with the strength standards tool.
Sources: StrengthLevel.com strength-standards dataset and ExRx.net squat standards. Figures rounded and labelled approximate.
Measure, then build.
Strength standards
See your exact squat percentile by bodyweight and sex.
Open1RM calculator
Estimate your max squat from any multi-rep set.
OpenWilks calculator
Score your squat fairly across bodyweights.
OpenBarbell back squat
Full technique, cues and programming to push your numbers.
OpenPowerlifting program
A structured plan to grow your squat, bench and deadlift.
OpenSquat questions.
What is a good squat by bodyweight?
A rough guide for men: squatting around 1.25x bodyweight for one rep is a solid intermediate mark, and roughly 2x bodyweight is advanced. For women, around 1x bodyweight is intermediate and near 1.5x is advanced. Standards shift with leg length, depth and training age — treat them as approximate.
Are the squat numbers on this page real?
The strength standards table is real, triangulated from public references like StrengthLevel and ExRx, and marked approximate. The leaderboard itself has no lifters yet — Nishaana is pre-launch and we do not seed fake squats, names or PRs.
How does the squat leaderboard rank lifters?
It ranks estimated one-rep-max back squat relative to bodyweight, split by sex and weight class. Relative strength keeps it fair across bodyweights, rewarding genuinely strong squatting over simply the heaviest lifter.
How do I know my squat level before the board opens?
Compare your best squat to the approximate standards table on this page, or use the free strength standards tool for your exact percentile. Use the 1RM calculator first if you only know a multi-rep set.
Is the squat leaderboard free?
Yes. Logging your squat, being ranked and viewing the board are free in your browser with no download. Pro adds deeper analytics and coaching, but the leaderboard is open to everyone.
Put your squat on the board.
Try for free and your first logged squat lands on the leaderboard at launch — no download.
Try for free