These are the most popular Barbell Hack Squat workouts done by male lifters:
Barbell Hack Squat Standards
Measured in lb
Barbell Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Barbell Hack Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 110 lb |
Novice | 183 lb |
Intermediate | 278 lb |
Advanced | 393 lb |
Elite | 522 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.00x |
Intermediate | 1.75x |
Advanced | 2.25x |
Elite | 3.00x |
How much should I be able to Barbell Hack Squat? (lb)
What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a male lifter is 278 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Barbell Hack Squat? Male beginners should aim to lift 110 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 55 | 103 | 170 | 253 | 348 |
120 | 66 | 118 | 190 | 277 | 376 |
130 | 78 | 134 | 209 | 300 | 403 |
140 | 89 | 149 | 227 | 322 | 429 |
150 | 101 | 163 | 245 | 344 | 453 |
160 | 112 | 178 | 263 | 364 | 477 |
170 | 123 | 192 | 280 | 384 | 500 |
180 | 134 | 205 | 296 | 404 | 522 |
190 | 145 | 219 | 312 | 422 | 543 |
200 | 156 | 232 | 328 | 440 | 563 |
210 | 166 | 245 | 343 | 458 | 583 |
220 | 176 | 257 | 358 | 475 | 603 |
230 | 187 | 269 | 372 | 492 | 621 |
240 | 197 | 281 | 386 | 508 | 639 |
250 | 207 | 293 | 400 | 524 | 657 |
260 | 216 | 305 | 413 | 539 | 674 |
270 | 226 | 316 | 427 | 554 | 691 |
280 | 235 | 327 | 439 | 569 | 707 |
290 | 244 | 338 | 452 | 583 | 723 |
300 | 253 | 349 | 464 | 597 | 739 |
310 | 262 | 359 | 476 | 611 | 754 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 94 | 155 | 237 | 335 | 444 |
20 | 107 | 178 | 271 | 383 | 509 |
25 | 110 | 183 | 278 | 393 | 522 |
30 | 110 | 183 | 278 | 393 | 522 |
35 | 110 | 183 | 278 | 393 | 522 |
40 | 110 | 183 | 278 | 393 | 522 |
45 | 104 | 173 | 264 | 373 | 495 |
50 | 98 | 163 | 247 | 350 | 465 |
55 | 91 | 150 | 229 | 324 | 430 |
60 | 83 | 137 | 209 | 296 | 392 |
65 | 75 | 124 | 189 | 267 | 354 |
70 | 67 | 111 | 169 | 240 | 318 |
75 | 60 | 99 | 151 | 214 | 284 |
80 | 54 | 89 | 135 | 192 | 254 |
85 | 48 | 80 | 121 | 172 | 228 |
90 | 43 | 72 | 109 | 155 | 206 |
How many sets and reps of Barbell Hack Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 8 | 12% | 37 |
2 | 4 | 5 | 10% | 29 |
2 | 5 | 5 | 10% | 29 |
4 | 4 | 10 | 8% | 24 |
5 | 3 | 10 | 8% | 23 |
5 | 2 | 5 | 8% | 23 |
7 | 3 | 5 | 6% | 17 |
8 | 3 | 12 | 4% | 13 |
9 | 6 | 5 | 4% | 12 |
10 | 2 | 10 | 4% | 11 |
10 | 2 | 8 | 4% | 11 |
Calculate Your Strength Level
Female
Female Barbell Hack Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 42 lb |
Novice | 69 lb |
Intermediate | 105 lb |
Advanced | 148 lb |
Elite | 196 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.30x |
Novice | 0.50x |
Intermediate | 0.75x |
Advanced | 1.05x |
Elite | 1.40x |
How much should I be able to Barbell Hack Squat? (lb)
What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a female lifter is 105 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Barbell Hack Squat? Female beginners should aim to lift 42 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 28 | 50 | 80 | 118 | 160 |
100 | 31 | 55 | 86 | 124 | 168 |
110 | 34 | 59 | 91 | 131 | 175 |
120 | 37 | 63 | 96 | 137 | 182 |
130 | 40 | 66 | 101 | 142 | 188 |
140 | 43 | 70 | 105 | 147 | 194 |
150 | 46 | 73 | 109 | 152 | 200 |
160 | 48 | 77 | 113 | 157 | 205 |
170 | 51 | 80 | 117 | 162 | 211 |
180 | 53 | 83 | 121 | 166 | 215 |
190 | 56 | 86 | 124 | 170 | 220 |
200 | 58 | 89 | 128 | 174 | 225 |
210 | 60 | 91 | 131 | 178 | 229 |
220 | 62 | 94 | 134 | 181 | 233 |
230 | 64 | 96 | 137 | 185 | 237 |
240 | 66 | 99 | 140 | 188 | 241 |
250 | 68 | 101 | 143 | 191 | 245 |
260 | 70 | 104 | 146 | 195 | 248 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 35 | 59 | 89 | 126 | 167 |
20 | 40 | 67 | 102 | 144 | 191 |
25 | 42 | 69 | 105 | 148 | 196 |
30 | 42 | 69 | 105 | 148 | 196 |
35 | 42 | 69 | 105 | 148 | 196 |
40 | 42 | 69 | 105 | 148 | 196 |
45 | 39 | 65 | 99 | 140 | 186 |
50 | 37 | 61 | 93 | 132 | 175 |
55 | 34 | 57 | 86 | 122 | 162 |
60 | 31 | 52 | 79 | 111 | 148 |
65 | 28 | 47 | 71 | 101 | 133 |
70 | 25 | 42 | 64 | 90 | 120 |
75 | 23 | 37 | 57 | 81 | 107 |
80 | 20 | 34 | 51 | 72 | 96 |
85 | 18 | 30 | 46 | 65 | 86 |
90 | 16 | 27 | 41 | 58 | 77 |
How many sets and reps of Barbell Hack Squat should I do?
These are the most popular Barbell Hack Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 4 | 8 | 13% | 3 |
1 | 3 | 12 | 13% | 3 |
1 | 3 | 8 | 13% | 3 |
1 | 3 | 10 | 13% | 3 |
5 | 5 | 10 | 9% | 2 |
6 | 4 | 15 | 4% | 1 |
6 | 4 | 3 | 4% | 1 |
6 | 4 | 6 | 4% | 1 |
6 | 4 | 10 | 4% | 1 |
6 | 3 | 15 | 4% | 1 |
6 | 3 | 6 | 4% | 1 |
6 | 5 | 5 | 4% | 1 |
6 | 4 | 20 | 4% | 1 |
6 | 10 | 10 | 4% | 1 |
Calculate Your Strength Level
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The Strength Level Calculator can show your exact level of strength at any bodyweight.
What do the strength standards mean?
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
---|---|
Novice | Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months. |
Intermediate | Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years. |
Advanced | Stronger than 80% of lifters. An advanced lifter has progressed for over five years. |
Elite | Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports. |