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  1. #1
    Neckbeard -Lucifer's Avatar
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    What's a good squat weight for women?

    ^^^ What the title says.

    I'm guessing 50% their BW?

  2. #2
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  3. #3
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    Originally Posted by Berserk13 View Post
    ^^^ What the title says.

    I'm guessing 50% their BW?
    You curl 225lbs. You don't need advice.

  4. #4
    Neckbeard -Lucifer's Avatar
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    Originally Posted by Kiknskreem View Post
    Strong low expectations.
    A friend of mine asked me today. That's why I'm curious.

  5. #5
    Registered User Big Arm Big Pay's Avatar
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    girls can do alot of weight on squats its just you never see them do more than 10 lbs on each side....
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  6. #6
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    Lol just start them off at like 65 lbs and work the way up to something they can handle. Don't try to start them off too heavy especially if they have never done it before.

    I mean chances are they can at least do their bodyweight... since they carry it around all day on their legs.

  7. #7
    Neckbeard -Lucifer's Avatar
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    Ya, I told her to do free-weight squats first then move on to the bar.

    Was just wondering what's considered a 'good' amount of poundage though. I told her maybe 50% lol.

  8. #8
    can has cheezburger? Pound4pound's Avatar
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    Define 'good'. I guess bodyweight squats are decent. At school I've seen a few girls do around 145

  9. #9
    Neckbeard -Lucifer's Avatar
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    Originally Posted by Pound4pound View Post
    Define 'good'. I guess bodyweight squats are decent. At school I've seen a few girls do around 145
    Like a 150% BW squat is a decent one for men.

  10. #10
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Berserk13 View Post
    Ya, I told her to do free-weight squats first then move on to the bar.

    Was just wondering what's considered a 'good' amount of poundage though. I told her maybe 50% lol.
    Starting with a bar like 50% body weight would probably be fine. Or just start with the bar. Let her see how it is. If she wants to use her glutes more, tell her to go to a wider stance with toes pointed outwards.
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  11. #11
    G.I. Bro brad71983's Avatar
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    Originally Posted by Berserk13 View Post
    Ya, I told her to do free-weight squats first then move on to the bar.

    Was just wondering what's considered a 'good' amount of poundage though. I told her maybe 50% lol.
    For reference, my GF has worked out with me for about the last 6 months, started squatting at like 65lbs and now does 135 for 8 reps. She's 5'9 about 138.

    And oh how her ass has grown.
    see ya at 225

  12. #12
    Registered User n2lifting's Avatar
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    i usually help my gf out in the gym, 50-60% BW seems to very effective

  13. #13
    Mr. Gecko Kiknskreem's Avatar
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  14. #14
    Neckbeard -Lucifer's Avatar
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    Originally Posted by brad71983 View Post
    For reference, my GF has worked out with me for about the last 6 months, started squatting at like 65lbs and now does 135 for 8 reps. She's 5'9 about 138.

    And oh how her ass has grown.
    Oh nice. This friend of mine is 5'1" and weights 95 lbs. I know, tiny thing but she works like crazy. Right now she exercises with those resistance tubes but wants to start weight ASAP.

    Thanks for the info btw.

  15. #15
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by Kiknskreem View Post
    Very good info.
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  16. #16
    Registered User TormentaZ's Avatar
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    I've done 300+..I don't know my max

  17. #17
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    Female squat standards are no different than male squat standards as a percent of bodyweight.

    Their upper body standards are cut by about half.

    So, for a woman, a 50% BW military press would be monstrous but they should be able to squat 1.5-2x bodyweight.

  18. #18
    Somebody's daughter Retoaded's Avatar
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    I wonder if Lucy has answered this question in the past 5 years....

    :-)
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    I know the female track sprinters at my university can squat 2-2.5x bodyweight. They are elite athletes in a strength dominated sport however.

    If that helps at all.
    Start/Current/Goal:

    Weight: 145/190/205
    1RM Bench: 155/315/365
    1RM Squat: 235/405/495
    Dead-hang Pullups: 3/25/30
    Deadlift: 235/375/495

  20. #20
    Neckbeard -Lucifer's Avatar
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    Originally Posted by Retoaded View Post
    I wonder if Lucy has answered this question in the past 5 years....

    :-)
    Lol, it was funny seeing my old thread at the top of the page. Necro bump of peace.

  21. #21
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    Originally Posted by -Lucifer View Post
    Oh nice. This friend of mine is 5'1" and weights 95 lbs. I know, tiny thing but she works like crazy. Right now she exercises with those resistance tubes but wants to start weight ASAP.

    Thanks for the info btw.
    I'm a tiny bit smaller than your friend... I'm 4ft11 and 90 lbs... I can squat around 85 lbs right now for 5-8 reps... I have been lifting with a barbell for just about 2 months or a bit over....
    if just doing 1 rep I can probably do much higher weight... however I care about hypertrophy/aesthetics and not strength so there is no need for me to see what my "max" is for one rep.... I just do my max for 5-8 reps.

    I can also barbell hip thrust 115 lbs...

    Squatting 50% of your body weight is super low expectations... I think most females who been squatting awhile can go at least 120 lbs or more...... LittleMiss (female poster here) is 110 lbs and can squat 140 lbs...

    The bar felt heavy the first time (I actually almost dropped it) I tried squatting in the rack and it felt heavy just squatting with just the bar since it uses so many stabilizer muscles but after the first time I got used to it and was able to add weight....

  22. #22
    INDUSTRY INSIDER WillBrink's Avatar
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    Originally Posted by -Lucifer View Post
    ^^^ What the title says.

    I'm guessing 50% their BW?
    Question makes no sense. Be more specific.
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  23. #23
    We know lol Farley1324's Avatar
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    Originally Posted by TormentaZ View Post
    I've done 300+..I don't know my max
    Whose troll are you?

  24. #24
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    I'm 163 cm and 50 kgs. I started with 25kgs two months ago and now I'm lifting 40kgs. I can do up to 20 reps with 40 kgs. (I do maximum sets always)
    I tried with 50kg also and I did 8 reps but It kind of disturbed my spine. It didn't feel good, obviously I am not that strong yet.

  25. #25
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    I started squatting(and pressing, and.....) with the empty bar.
    Beginners:

    FIERCE 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631

    Beyond novice, 5 3 1 or see above:)

    Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).

  26. #26
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    My girl weighs 100lbs and last night squatted 110lbs for 2 sets of 5. Didn't really struggle with it so she is capable of more. She has been practicing squatting for a bit, but only really started doing it properly several months ago. So bodyweight squats for women is definitely an easy and achievable goal. Next step is to get her up to 150lbs x 5. I think I'll be reaping the benefits then..
    Last edited by HarryFlashman; 07-18-2013 at 06:28 AM.

  27. #27
    Uplift ThickAsABrick's Avatar
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    Great thread, Lu!
    Who was this love of yours?

  28. #28
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    Originally Posted by Kiknskreem View Post
    Strong low expectations.
    seriously? Are you not into strong women?
    Train insane or remain the same.

    www.lauramustloseweight.com

    http://www.youtube.com/user/LAURAmustLOSEWEIGHT

  29. #29
    NPC Figure Competitor nightxsky's Avatar
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    I'm 120 pounds and a few months ago I did 165# for 6 controlled, pause reps. I haven't had a spot lately, but I'm sure I could go a bit heavier. I've seen girls squat 225# no problem.
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  30. #30
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    Oh, nice. My old thread has attracted a lot of fit females.

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