GB flag Male ♂ 24-39
1RM 319.7 lb ★★★
★★★★ Intermediate ★★★★ 300 lb ★★★★ 1.5 x BW

Max Lifts

Best lift: 319.7 lb x 1 (26 Dec 2017)

Reps Actual Max (date) Estimated Max (date)
1 319.7 lb
(26 Dec 2017)
319.7 lb
(26 Dec 2017)
2 264.6 lb
(3 Oct 2019)
310.8 lb
(26 Dec 2017)
3 270.1 lb
(16 Sep 2019)
301.9 lb
(26 Dec 2017)
5 264.6 lb
(1 Apr 2019)
284.1 lb
(26 Dec 2017)
8 231.5 lb
(28 Jan 2020)
257.5 lb
(26 Dec 2017)
10 - 239.8 lb
(26 Dec 2017)
12 - 228.3 lb
(26 Dec 2017)
15 - 213.1 lb
(26 Dec 2017)

Workout Comparison

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Workouts (54)

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Exercise Lift Reps > % Level  
Start of workout

Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
150 123 x0.82 175 x1.17 239 x1.59 313 x2.09 393 x2.62
160 136 x0.85 190 x1.19 256 x1.6 333 x2.08 415 x2.6
170 148 x0.87 204 x1.2 273 x1.61 352 x2.07 437 x2.57
180 160 x0.89 219 x1.21 290 x1.61 371 x2.06 457 x2.54
190 172 x0.91 233 x1.22 306 x1.61 389 x2.05 477 x2.51
All 139 204 284 379 481

These male standards were last updated a month ago and are based on 1,704,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

See all squat standards

Your Exercises

All Exercises


Bench Press ★★★★ Squat ★★★ Deadlift Shoulder Press ★★★★★ Barbell Curl Military Press Bent Over Row ★★★★★ Incline Bench Press Front Squat ★★★★ Hex Bar Deadlift ★★★★★ Sumo Deadlift Hip Thrust ★★★★★ EZ Bar Curl Romanian Deadlift Close Grip Bench Press Barbell Shrug Lying Tricep Extension Seated Shoulder Press Pendlay Row Stiff Leg Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Box Squat Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press Barbell Calf Raise Pin Squat Strict Curl Spider Curl Pause Deadlift JM Press Wide Grip Bench Press Snatch Deadlift Shoulder Pin Press Bench Pin Press Behind The Neck Press Barbell Pullover Barbell Front Raise Wall Ball Neck Extension Neck Curl Barbell Reverse Lunge Barbell Glute Bridge Bodyweight Calf Raise Ab Wheel Rollout Single Leg Romanian Deadlift Paused Bench Press Single Leg Deadlift Z Press Belt Squat Reverse Curl Pause Squat Sumo Squat Barbell Hack Squat Bench Pull Yates Row Landmine Press Jefferson Deadlift Snatch Grip Deadlift Safety Bar Squat Deficit Deadlift Log Press


Pull Ups ★★★★ Push Ups ★★★★ Dips Chin Ups ★★★★ Bodyweight Squat Muscle Ups Handstand Push Ups Sit Ups Single Leg Squat Diamond Pushups Neutral Grip Pull Ups One Arm Pull Ups One Arm Push Ups Burpees Inverted Row Crunches Glute Bridge Russian Twist Back Extension Lunge Hanging Leg Raise Toes To Bar Lying Leg Raise Glute Ham Raise Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips


Power Clean ★★★★★ Clean and Jerk Snatch Push Press Hang Clean Clean and Press Clean Overhead Squat Push Jerk Power Snatch Thruster Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk


Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Bench Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Tricep Extension Goblet Squat Hammer Curl Dumbbell Lunge Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Floor Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Romanian Deadlift Dumbbell Front Raise Dumbbell Reverse Fly Arnold Press Dumbbell Tricep Kickback Dumbbell Pullover Chest Supported Dumbbell Row Incline Dumbbell Curl Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Hammer Curl Tate Press Dumbbell Wrist Curl Dumbbell Side Bend Dumbbell Calf Raise Close Grip Dumbbell Bench Press Dumbbell Upright Row Zottman Curl Dumbbell Preacher Curl Dumbbell Z Press Renegade Row Dumbbell Bench Pull Dumbbell Deadlift Dumbbell Squat


Sled Leg Press Chest Press Leg Extension Horizontal Leg Press Machine Calf Raise Machine Chest Fly Machine Shoulder Press Seated Leg Curl Lying Leg Curl Hack Squat Vertical Leg Press Seated Calf Raise Hip Abduction Hip Adduction Machine Lateral Raise Sled Press Calf Raise Close Grip Lat Pulldown Viking Press Smith Machine Bench Press Single Leg Press Machine Reverse Fly Standing Leg Curl Machine Tricep Press Machine Back Extension Smith Machine Squat Machine Seated Crunch Machine Bicep Curl Machine Row Seated Dip Machine


Lat Pulldown Tricep Pushdown Seated Cable Row Tricep Rope Pushdown Cable Fly Face Pull Cable Lateral Raise Cable Bicep Curl Cable Crunch Cable Pull Through One Arm Cable Bicep Curl Reverse Grip Tricep Pushdown Reverse Grip Lat Pulldown Cable Reverse Fly Cable Kickback Cable Crunches Cable Overhead Tricep Extension Cable Crossover Straight Arm Pulldown Cable Woodchoppers

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