Coaches often recommend that athletes should squat twice their body weight.
On the surface, it’s a simple benchmark.
But when we look closer at the science and at the demands of sport, that standard doesn’t hold up.
Lets break down 5 reasons why.
1. Most Athletes Aren’t Trained Lifters
A blanket 2× BW squat expectation assumes athletes have years of structured strength training.
In reality, many athletes are relatively untrained in the weight room.
Expecting them to hit “powerlifter” numbers isn’t realistic or necessary for performance.
Their sport isn't played on the platform.
2. The Back Squat is One Type of Strength
The back squat is an axial-loaded, bilateral, dynamic, and relatively slow movement.
It tells us something about force production, but not eccentric strength, single-leg control, isometric capacity, or how quickly force can be expressed.
In other words, it’s a narrow window into a much broader picture of strength.
3. Diminishing Returns Are Real
Research shows the transfer from squat strength to sprint and jump performance is strongest at lower levels of strength.
Once an athlete is squatting around 1.6–1.8× BW, adding extra kilos on the bar usually doesn’t make them faster or help them jump higher.
At that point, other training qualities matter more.
4. Training Resources Are Limited
Time, energy, and recovery are finite.
If an athlete endlessly chases squat PRs, that effort comes at the expense of speed, plyometrics, conditioning, or skill work, all of which may yield greater returns for sport performance.
Not to mention recovery may be compromised.
5. Body Structure Matters
Not all bodies squat the same.
Taller athletes with long femurs, think basketball players, face bigger biomechanical challenges under the bar than shorter, stockier athletes.
While some athletes are built for back squats, others may be better suited for other squat variations.
A universal “2× BW back squat" target ignores those realities.
The Better Approach
Squat strength matters, but it should be trained to the point it supports performance, not as an arbitrary badge of honor.
For most athletes, once they reach ~1.6–1.8× BW in the back squat, the focus should shift to how that strength is used and applied.
It is challenging to define 'strong enough,' but perhaps we should focus on the context rather than the number.
I hope this helps,
Ramsey
