Variations If a body weight squat is too challenging, start by sitting back into a chair. Hold onto another chair for balance if you need it. Or, try a wall squat, with your back against the wall.

Novice: 48kg, or 0.75x your body weight. Intermediate: 73kg, or 1.25x your body weight. Advanced: 103kg, or 1.5x your body weight. Elite: 136kg, or 2x your body weight.