How Long To Squat 4 Plates: Let’s Find Out!

Thinking about going big with your squatting? Many gym-goers get confused about how long they have to wait before starting with 4 plates. 

So, how long to squat 4 plates

Depending on various factors, a beginner may take 1.6 – 2.7 years on average. To go from 3 plates to 4 plates may take 6-7 months on average. It varies with gender, genetics, body weight, routine, and training history. Also, you can shorten the transition time by applying some techniques.

This is just a piece of compact information. I am going to go through every detail of the squat level duration. Also, how to go 4 plates faster. So, keep reading. 

How Long To Squat 4 Plates? 5 Affecting Factors!

Achieving a level up in your workout routine is always thrilling. So, when the process takes longer, we often get restless. 

Squat as a compound exercise is already an intense one. It takes time to increase the plates. Let’s see how much time it takes on average to get to 4 plates squat

From 1 to 2 plates5-6 months
From 2 to 3 plates1-2 years
From 3 to 4 plates6-7 months

From going 2 to 3 plates is the most difficult phase. After that time decreases according to your body capacity. 

Some factors affect the time between each phase. Here are the factors. 


Genetics always favors some people in every aspect. Workout capacity is not different from that. Let’s say there are two people of the same gender, weight, routine, etc. But they can still take different times to get to 4 plates squat. 

One may take 2.5 years while the other may take only 1.8 years. Because of their genetics. But don’t get your hopes down though. By working a little harder, you can manage the gap. 

Body Weight

Your body weight has a direct correlation with your weight-lifting capacity. The more you weigh, your lifting ability increases. 

For the novice and intermediate level squatting with 1-1.5x, your bodyweight is ideal. At an advanced level, you should be able to squat at 2x your body weight. 

So, how much is a 4 plates squat weight? 4 plates are usually 405 pounds. It usually consists of 4 plates of 45 pounds on each side. And the weight of the bar. 

Now, come to how much weight you do squat with

For example, suppose you weigh 250 pounds. at an intermediate level,  you may be able to squat with 4 plates. But let’s say you weigh 200 pounds. So squatting with 4 plates will be very difficult if you aren’t at an advanced level. 


Gender is an issue when it comes to weight lifting. Squatting with 3 plates is already a very advanced level exercise for women. 

But if you are an elite-level bodybuilder, you may be able to do it. You have to have enough body weight. 

Exercise Routine

To get to 4 plates faster, you have to have a suitable exercise routine. If you squat twice or thrice per week, you may upgrade the phase faster. 

There are other approaches. Such as, Squatting heavy and high reps once per week, squatting 3 times per week, etc. Experiment and see what’s best for you. Talk to your gym instructor. 

Training History

Sometimes at the gym, some people go to 4 plates a few months after joining. We get hyper seeing that. Why are we lacking behind? 

Don’t worry. If they are doing this, they must be experienced. Even if they don’t admit that to you. 

So, we see that different factors can affect the speed of going 4 plates squatting. So, stop seeing other people’s progress and focus on yourself. 

How to Get To 4 Plates Squat Faster?

The squat is one of the toughest exercises there is. That too with a heavyweight like 405 pounds, is a lot. Of course, the reward is also very high as you know. 

Here are some tips to increase your squat. So that you can get to 4 plates and squat faster. 

Focus On Your Form

The way you are doing the squat is very crucial. Squatting in the wrong form not only hampers your progress but also leads you to injury. And yet, a perfect form can reduce the length to go to the 4 plates. 

There are two setups for squatting. The high bar and low bar positions. The high bar is a knee-dominated position.  Whereas the other one is hip dominant. 

It’s best if you alter between these positions every few days. But if you find it uncomfortable in a certain one, avoid that. 

Improve Lower Body Mobility

You have to improve your mobility and flexibility. It’s hard to squat with stiff lower back and leg muscles. Especially with high weight. 

You can try foam rolling, and different types of stretching. Also, there are other exercises to increase flexibility you can try. 

Squat Deep

Don’t cheat yourself while squatting. Go as deep as you can. It will improve your leg strength. The load from your knees will transfer to the hips. Your lower back will be strengthened more.  As a result, your squatting capacity will increase. 

If you struggle to go deeper, decrease the weight. Don’t worry, it will help you go to 4 plates even earlier. 

Squat Deep

Rest During And Between Reps

The toughest part of squatting is getting up, isn’t it? And doing it instantly after sitting shouldn’t be done. 

To train your glutes and hip muscles, hold 5-7 seconds before getting up. Take deep breaths, it will help. Also, take a 2-3 seconds break between the reps. 

Also, keep the reps according to your body capacity. Sometimes 15 reps can be excessive for you. But you have to eventually try to increase the reps. 

Rest Between The Sets

Your goal is to build muscle mass for squatting. So, take a break for 3-5 minutes between the sets. 

Strengthen Your Upper Back

Strong upper back is a must to lift heavy weights in squats. There is some exercise that can help you strengthen your upper back. Such as Bent over rows, chin-ups, pull-ups, seated rows, etc. 

When your upper back is strong, you will feel easy to carry more weight while squatting. But these strengthening exercises are not easy. You have to keep in mind many things after you start strengthening exercises

You can also try this effective product for back strength and flexibility. 

FLEXOBLISSThis supplement supports the health of your back muscles and bones, keeping you flexible and active.

Wear Appropriate Shoes

There are shoes that can instantly make your weightlifting easier. These types of shoes have an elevated heel and a firm sole. These shoes will help your body to stay more focused. 

By focusing on these factors, you can get to 4 plate squats in less time. 

Is A 4 Plate Squat Impressive?

The 4 plate squat is really impressive. Not every gym-goer can go to these levels easily. 405 lb weight is not easy to lift. 

Let’s see the odds of people going through each level of the squat. 

Odds of being able to do the squatMaleFemale
1:2-1:102 plates1 plate
1:15-1:403 plates2 plates
1:1004 plates3 plates
1:10,0005 plates4 plates

So, 1 of every 100 male bodybuilders can perform a squat with 4 plates. And 1 in every 10,000 females can do this. So, it’s pretty impressive. 


How Heavy Should I Be Squatting?

It depends on your body weight. As a beginner, lift 65% of your body weight while squatting, AS a man. As a woman, lift 50% of your body weight. At the intermediate level, lifting 1.5x your body weight while squatting is ideal. For an advanced level bodybuilder, 2x of your body weight can be done. 

Do Bodybuilders Need To Squat?

Square is mainly done by bodybuilders to increase muscle growth. It gives you stability, endurance, and strength. Square weightlifting works on all your chest, arms, and shoulder muscles. Also, tighten the leg muscles. Additionally, it gives your whole body good shape. 

Are One Legged Squats Good For You?

Yes, one-legged squats are really beneficial. It tones your leg and glutes and gives them good shape. Moreover, it increases your flexibility and strengthens your core muscles. 


So, now you know how long to squat 4 plates. You can follow the factors I have shared to increase squat capabilities. I hope you will get benefitted. 

Remember, going slow isn’t the problem. The main thing is if you are consistent. Always consult with your trainer before going to a new workout or phase. 

Have a good day.

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