How much do you squat?

tatd_820
tatd_820 Posts: 573 Member
in Fitness and Exercise
I'm new to squatting with weighted bar. Just curious to see how much other's squat? I know it will vary from person to person but I'm just trying to see where I am at with it. When squatting, I'd imagine you would also factor in the bar weight too, but I have no clue how much it weighs. Anyone know how much the bar weighs on a Smith Machine and also the free bar on the squat rack? I feel my strength building after only just a few weeks =)

So, I guess I'm looking for age, weight, what weight you start at and what weight do you end at and how many reps?
Thanks!
«13

Replies

  • DostThouEven
    DostThouEven Posts: 148
    when i started squatting properly i was doing 135 for 5 reps to learn form, then moved to 175. at a body weight of ~207, i squatted 345 for one rep.
  • GetSoda
    GetSoda Posts: 1,267 Member
    smith machine bar weighs 35lbs, but it doesn't 'count' as a squat for purposes of comparison to anything but smith machine squats.

    typical oympic 45lbs

    Usually you should be able to squat your own bodyweight within a couple months.
  • missADS1981
    missADS1981 Posts: 364 Member
    Hello and welcome to the wonderful world of squatting. :)

    The olympic bar is usually around 45 lbs, at least in my gym it is.

    I started out with just bar, got the perfect form then added on 10 lb plates on each side every couple of workouts.
    I am 106lbs and I do an unassisted squat of 45lb bar + 60lb in plates = 105 (i squat my body weight).

    Now with that said, it's not about the weight more than it is about your form. Don't compromise form for weight. No one is going to care how much you squat, your back and body will care if you do it wrong.

    It also depends on your goals. If you are looking to gain muscle, like me, then I go for heavier weight/less reps. I do 4 sets of 6 reps. If I drop the weight to a 85lb squat I go for 4 sets of about 10 reps.

    You will also want to vary your stance; wide, sumo, close, etc. Works different areas of the lower body.
    You will also want to try various holds: for instance my classic squat I do 105lbs but if I do front squat I do around 65 since it requires my arms to work as well.

    GOOD LUCK!
  • Vonwarr
    Vonwarr Posts: 390 Member
    My max is 425 lbs now. My starting max was 235 lbs in Sept 2012.

    Form is more important than the weight you lift though!
  • MidwestAngel
    MidwestAngel Posts: 1,897 Member
    Free weights, currently 130 lbs 5x5...I lift at home and have run out of plates and need to buy more :frown: . I have no idea what my 1 rep max is but I would LOVE to find out.
  • DostThouEven
    DostThouEven Posts: 148
    The bar weight on smith machines will vary. The one in the gym in my office is only 12lbs of actual resistance.
  • matt2442
    matt2442 Posts: 1,259 Member
    Use the free bar on a squat rack please....just for your sake
  • ahviendha
    ahviendha Posts: 1,291 Member
    130lbs!! i weigh 160.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I'm 29 years old, 181lbs, 5'6".

    I started doing Strong Lifts about 6 months ago.

    My current 1 rep max (the most I can lift one time) is 265lbs. That's not my working number - the number I'm doing in the program is currently 175. I started with the bar, which is 45lbs and worked my way up.
  • tatd_820
    tatd_820 Posts: 573 Member
    Ok, so today I did reps of 5 for the following.

    10lbs on each for 20lbs
    15lbs on each for 30lbs
    20lbs on each for 40lbs
    25lbs on each for 50lbs
    35lbs on each for 70lbs
    40lbs on each for 80lbs

    Do I add the weight of the bar to each?

    I feel like I have good form. I do not rush the squat. I go parallel or below (at least I think I do).
  • tatd_820
    tatd_820 Posts: 573 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?
  • tatd_820
    tatd_820 Posts: 573 Member
    Ok, so today I did reps of 5 for the following.

    10lbs on each for 20lbs
    15lbs on each for 30lbs
    20lbs on each for 40lbs
    25lbs on each for 50lbs
    35lbs on each for 70lbs
    40lbs on each for 80lbs

    Do I add the weight of the bar to each?

    I feel like I have good form. I do not rush the squat. I go parallel or below (at least I think I do).

    Oh...and weigh in at 172.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?

    The Smith Machine doesn't lend itself to natural movement, and could set you up for injury. It also does part of the work for you, so you're not getting the full benefit of the squat.

    Also, using a barbell forces you to use more muscles, making it a true compound lift (which meas you are getting more benefits from it).


    And yes, you add the weight of the bar. So, when I say that I'm squatting 175, that includes a 45lb bar plus another 130lbs put on it.
    As far as form goes, you may feel like you're perfect, but don't be afraid to ask someone to critique your form. You can take video and have someone look at it, ask someone in the gym (someone who looks like they know what they are doing), or you can join a lifting group on here for support.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?

    The path/range of motion is not natural and could lead to injury.

    Additionally, the fact that the bar is guided means you don't have to stabilize it, which means fewer muscles are worked.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?

    The Smith Machine doesn't lend itself to natural movement, and could set you up for injury. It also does part of the work for you, so you're not getting the full benefit of the squat.

    Also, using a barbell forces you to use more muscles, making it a true compound lift (which meas you are getting more benefits from it).


    And yes, you add the weight of the bar. So, when I say that I'm squatting 175, that includes a 45lb bar plus another 130lbs put on it.
    As far as form goes, you may feel like you're perfect, but don't be afraid to ask someone to critique your form. You can take video and have someone look at it, ask someone in the gym (someone who looks like they know what they are doing), or you can join a lifting group on here for support.

    beat me to it... so yea, that.
  • billyboybalbo
    billyboybalbo Posts: 156
    bout tree fiddy
  • tatd_820
    tatd_820 Posts: 573 Member
    Hello and welcome to the wonderful world of squatting. :)

    The olympic bar is usually around 45 lbs, at least in my gym it is.

    I started out with just bar, got the perfect form then added on 10 lb plates on each side every couple of workouts.
    I am 106lbs and I do an unassisted squat of 45lb bar + 60lb in plates = 105 (i squat my body weight).

    Now with that said, it's not about the weight more than it is about your form. Don't compromise form for weight. No one is going to care how much you squat, your back and body will care if you do it wrong.

    It also depends on your goals. If you are looking to gain muscle, like me, then I go for heavier weight/less reps. I do 4 sets of 6 reps. If I drop the weight to a 85lb squat I go for 4 sets of about 10 reps.

    You will also want to vary your stance; wide, sumo, close, etc. Works different areas of the lower body.
    You will also want to try various holds: for instance my classic squat I do 105lbs but if I do front squat I do around 65 since it requires my arms to work as well.

    GOOD LUCK!

    I was guessing the bar was 35lbs or more. I was close! I've watched some video's online for form and info. I'm just so new to it and doing it on my own. Looking for all the info I can get. Thanks for taking time to explain! I've been doing front loading squats too but I've only been holding 10lb plates on the shoulders (to the front) and doing reps of 10 for 3 or 4 sets.
  • koing
    koing Posts: 179 Member
    29yrs, 97.5kg at the time of the video, Front Squat 191kg, 15yrs trainig

    http://www.youtube.com/watch?v=DgLpAzGfH0I

    My recent best is 180kg for 3, 4, 3 and 2 reps when I weighed about 92kg.

    Koing
  • KatLifter
    KatLifter Posts: 1,314 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?

    These posts are pretty snarky, but the point comes across that it doesn't allow you to use true form and does a chunk of the work (stabilizing the weight) for you:
    http://www.liftbigeatbig.com/2012/09/squats-barbell-vs-smith-machine.html
    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/
  • kennie2
    kennie2 Posts: 1,170 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!
  • koing
    koing Posts: 179 Member
    Use the free bar on a squat rack please....just for your sake

    Why is the Smith Machine not recommended?

    These posts are pretty snarky, but the point comes across that it doesn't allow you to use true form and does a chunk of the work (stabilizing the weight) for you:
    http://www.liftbigeatbig.com/2012/09/squats-barbell-vs-smith-machine.html
    http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

    2 main problems
    -it locks you in a straight up and down motion, this is not natural at all
    -due to the locked on rails motion you do not get any benefits of your stabilizing muscle groups

    Koing
  • tatd_820
    tatd_820 Posts: 573 Member
    You are all awesome! Love the info I am receiving! Makes complete sense that the SM isn't as good as doing the free bar. Stabilizing the weighted bar alone requires muscles to be engaged whereas the SM is stable on it's own. I'm a little nervous to switch over to the free bar. I just ventured into the coed area of the gym about 2 months ago or so. Before, I stayed in the women's center for over a year. I focused more on cardio and now I've switched to focus on strength training and muscle building. This is all new to me but I am addicted and love it. I can't wait to see the strength I can build!
  • tsimblist
    tsimblist Posts: 206 Member
    You can find a strength standards chart here for squats:
    http://lonkilgore.com/freebies/freebies.html

    It is gender, age and weight graded.
  • tatd_820
    tatd_820 Posts: 573 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!

    Well, you don't lift it from the ground. You lift it from a rack that you get under....and walk out from.
  • KiltFuPanda
    KiltFuPanda Posts: 574 Member
    33 year old, 350 lbs. I'm not 100% dedicated to losing weight - I focus on strength and speed for my throwing competitions.

    I have three styles of squats that I do to keep things balanced:

    - The normal, below parallel squat with controlled speed - I usually go with this style of routine (this was my numbers from this Saturday)

    5-7 at 135 lbs to loosen up
    5 each at 185 and 275.
    2 each at 365 and 455
    1 at 545
    1 at 600 (then another walkout and 2 half-squats at 600 for a PR cameraperson for the gym - definitely felt that in the morning)

    - Speed box squat - slow descent to just below parallel (sitting on a box), then shoot up as fast as possible (if the bar lifts up off my shoulders, it's a good speed):

    5-7 each at 135, 225, and 315

    - Paused squats - just like a normal squat, but I'll hold myself in the down position for 2-5 seconds. This is a "power out of the hole" exercise, as your muscles start to relax a little while you're sitting there, so starting the motion back up is that much harder.

    5-7 each at 135, 225, and 315
  • kennie2
    kennie2 Posts: 1,170 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!

    Well, you don't lift it from the ground. You lift it from a rack that you get under....and walk out from.

    we dont have that :( (well not in the ladies area, maybe in the mens) which is really annoying!
  • GetSoda
    GetSoda Posts: 1,267 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!

    Well, you don't lift it from the ground. You lift it from a rack that you get under....and walk out from.

    we dont have that :( (well not in the ladies area, maybe in the mens) which is really annoying!

    so go over there.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!

    Well, you don't lift it from the ground. You lift it from a rack that you get under....and walk out from.

    we dont have that :( (well not in the ladies area, maybe in the mens) which is really annoying!

    so go over there.

    Agreed. Pretty sure it's not a "men's area" just that mostly men use it. They won't call you names or kick you out :)
  • KatLifter
    KatLifter Posts: 1,314 Member
    my biggest problem is that i cant actually lift anything heavier than 40lb to put on my shoulders!

    Well, you don't lift it from the ground. You lift it from a rack that you get under....and walk out from.

    we dont have that :( (well not in the ladies area, maybe in the mens) which is really annoying!

    so go over there.

    Agreed. Pretty sure it's not a "men's area" just that mostly men use it. They won't call you names or kick you out :)

    Also, don't be afraid of the "men's area". Frequently I'm the only woman there. They may look, but they aren't judging you! Probably more surprised / pleased to see a woman lifting.
    Men, back me up?
  • koing
    koing Posts: 179 Member
    Also, don't be afraid of the "men's area". Frequently I'm the only woman there. They may look, but they aren't judging you! Probably more surprised / pleased to see a woman lifting.
    Men, back me up?

    Correct. Most men don't even squat properly so if you squat properly to at least parallel you are doing better then them!

    Koing

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