If I can lift a given weight on Bench Press, what should I lift on Squat?

About 132 kg for a 100 kg Bench Press, for a typical 80 kg lifter. Use the calculator above for your own weight.

Is Bench Press vs Squat a 1:1 conversion?

Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Squat can be higher or lower than your Bench Press depending on the lifts.

Which lifts can I compare?

You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.

Is the equivalent weight a training recommendation?

No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.

Exercise Comparison

Bench Press vs Squat: Equivalent Weight

Based on Lyfta's strength standards for a 30-year-old, 80 kg lifter, a 100 kg Bench Press matches about a 132 kg Squat.

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Bench Press to Squat conversion chart

Equivalent weights for Bench Press and Squat
Bench Press	Equivalent Squat
40 kg · 88 lb	55 kg · 121 lb
60 kg · 132 lb	80.5 kg · 177 lb
80 kg · 176 lb	106.5 kg · 235 lb
100 kg · 220 lb	132 kg · 291 lb
120 kg · 265 lb	157.5 kg · 347 lb
140 kg · 309 lb	183.5 kg · 405 lb
160 kg · 353 lb	209 kg · 461 lb
180 kg · 397 lb	234.5 kg · 517 lb

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Frequently asked questions

If I can lift a given weight on Bench Press, what should I lift on Squat?: About 132 kg for a 100 kg Bench Press, for a typical 80 kg lifter. Use the calculator above for your own weight.
Is Bench Press vs Squat a 1:1 conversion?: Usually not. The tool uses strength standards, not a simple ratio, so the equivalent Squat can be higher or lower than your Bench Press depending on the lifts.
Which lifts can I compare?: You can compare any two exercises in the Lyfta standards library, including bench vs squat, squat vs deadlift, and accessory lifts such as rows, presses, and curls.
Is the equivalent weight a training recommendation?: No. It is a statistical estimate of what lifters at a similar strength percentile typically lift on the second exercise. Use it as a starting point, not a prescription.