Barbell Hack Squat Standards

Measured in kg

Barbell Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Barbell Hack Squat standards are based on 110,908 lifts by Strength Level users

Male
Female

Male

Male Barbell Hack Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	48 kg
Novice	81 kg
Intermediate	124 kg
Advanced	176 kg
Elite	235 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

How much should I be able to Barbell Hack Squat? (kg)

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a male lifter is 124 kg (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 48 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	45	75	113	157
55	29	52	85	125	171
60	34	60	94	136	184
65	40	67	103	147	196
70	45	74	112	157	208
75	50	81	120	167	219
80	56	87	128	177	230
85	61	94	136	186	241
90	66	100	144	195	251
95	71	106	151	204	261
100	76	113	158	212	270
105	81	118	165	220	279
110	86	124	172	228	288
115	91	130	179	236	297
120	95	135	185	243	305
125	100	141	192	250	313
130	104	146	198	257	321
135	109	151	204	264	329
140	113	157	210	271	337

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	69	106	150	200
20	47	79	121	172	229
25	48	81	124	176	235
30	48	81	124	176	235
35	48	81	124	176	235
40	48	81	124	176	235
45	46	76	117	167	223
50	43	71	110	156	208
55	39	66	101	144	192
60	36	60	92	132	175
65	32	55	84	119	159
70	29	49	75	107	143
75	26	44	68	96	128
80	23	39	60	86	115
85	21	35	54	77	103
90	19	32	49	69	92

How many sets and reps of Barbell Hack Squat should I do?

These are the most popular Barbell Hack Squat workouts done by male lifters:

3x8 12%

4x5 10%

5x5 10%

4x10 8%

3x10 8%

2x5 8%

3x5 6%

3x12 4%

6x5 4%

2x10 4%

2x8 4%

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	21 kg
Novice	40 kg
Intermediate	65 kg
Advanced	96 kg
Elite	132 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Barbell Hack Squat? (kg)

What is the average Barbell Hack Squat? The average Barbell Hack Squat weight for a female lifter is 65 kg (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 21 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	28	49	76	107
45	15	31	53	81	113
50	17	34	57	85	119
55	19	36	60	90	124
60	21	39	63	94	128
65	23	41	66	97	133
70	25	44	69	101	137
75	26	46	72	104	141
80	28	48	75	108	144
85	29	50	77	111	148
90	31	52	80	114	151
95	32	54	82	116	155
100	34	56	84	119	158
105	35	57	86	122	161
110	36	59	89	124	163
115	38	61	91	126	166
120	39	62	92	129	169

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	34	55	82	113
20	21	38	63	94	129
25	21	40	65	96	132
30	21	40	65	96	132
35	21	40	65	96	132
40	21	40	65	96	132
45	20	37	61	91	125
50	19	35	57	85	117
55	17	32	53	79	108
60	16	29	48	72	99
65	14	27	44	65	89
70	13	24	39	59	80
75	12	22	35	53	72
80	10	19	32	47	65
85	9	17	28	42	58
90	8	16	25	38	52

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:

4x8 13%

3x12 13%

3x8 13%

3x10 13%

5x10 9%

4x15 4%

4x3 4%

4x6 4%

4x10 4%

3x15 4%

3x6 4%

5x5 4%

4x20 4%

10x10 4%

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

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	45	75	113	157
55	29	52	85	125	171
60	34	60	94	136	184
65	40	67	103	147	196
70	45	74	112	157	208
75	50	81	120	167	219
80	56	87	128	177	230
85	61	94	136	186	241
90	66	100	144	195	251
95	71	106	151	204	261
100	76	113	158	212	270
105	81	118	165	220	279
110	86	124	172	228	288
115	91	130	179	236	297
120	95	135	185	243	305
125	100	141	192	250	313
130	104	146	198	257	321
135	109	151	204	264	329
140	113	157	210	271	337

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	69	106	150	200
20	47	79	121	172	229
25	48	81	124	176	235
30	48	81	124	176	235
35	48	81	124	176	235
40	48	81	124	176	235
45	46	76	117	167	223
50	43	71	110	156	208
55	39	66	101	144	192
60	36	60	92	132	175
65	32	55	84	119	159
70	29	49	75	107	143
75	26	44	68	96	128
80	23	39	60	86	115
85	21	35	54	77	103
90	19	32	49	69	92

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	28	49	76	107
45	15	31	53	81	113
50	17	34	57	85	119
55	19	36	60	90	124
60	21	39	63	94	128
65	23	41	66	97	133
70	25	44	69	101	137
75	26	46	72	104	141
80	28	48	75	108	144
85	29	50	77	111	148
90	31	52	80	114	151
95	32	54	82	116	155
100	34	56	84	119	158
105	35	57	86	122	161
110	36	59	89	124	163
115	38	61	91	126	166
120	39	62	92	129	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	34	55	82	113
20	21	38	63	94	129
25	21	40	65	96	132
30	21	40	65	96	132
35	21	40	65	96	132
40	21	40	65	96	132
45	20	37	61	91	125
50	19	35	57	85	117
55	17	32	53	79	108
60	16	29	48	72	99
65	14	27	44	65	89
70	13	24	39	59	80
75	12	22	35	53	72
80	10	19	32	47	65
85	9	17	28	42	58
90	8	16	25	38	52

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

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	45	75	113	157
55	29	52	85	125	171
60	34	60	94	136	184
65	40	67	103	147	196
70	45	74	112	157	208
75	50	81	120	167	219
80	56	87	128	177	230
85	61	94	136	186	241
90	66	100	144	195	251
95	71	106	151	204	261
100	76	113	158	212	270
105	81	118	165	220	279
110	86	124	172	228	288
115	91	130	179	236	297
120	95	135	185	243	305
125	100	141	192	250	313
130	104	146	198	257	321
135	109	151	204	264	329
140	113	157	210	271	337

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	69	106	150	200
20	47	79	121	172	229
25	48	81	124	176	235
30	48	81	124	176	235
35	48	81	124	176	235
40	48	81	124	176	235
45	46	76	117	167	223
50	43	71	110	156	208
55	39	66	101	144	192
60	36	60	92	132	175
65	32	55	84	119	159
70	29	49	75	107	143
75	26	44	68	96	128
80	23	39	60	86	115
85	21	35	54	77	103
90	19	32	49	69	92

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	28	49	76	107
45	15	31	53	81	113
50	17	34	57	85	119
55	19	36	60	90	124
60	21	39	63	94	128
65	23	41	66	97	133
70	25	44	69	101	137
75	26	46	72	104	141
80	28	48	75	108	144
85	29	50	77	111	148
90	31	52	80	114	151
95	32	54	82	116	155
100	34	56	84	119	158
105	35	57	86	122	161
110	36	59	89	124	163
115	38	61	91	126	166
120	39	62	92	129	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	34	55	82	113
20	21	38	63	94	129
25	21	40	65	96	132
30	21	40	65	96	132
35	21	40	65	96	132
40	21	40	65	96	132
45	20	37	61	91	125
50	19	35	57	85	117
55	17	32	53	79	108
60	16	29	48	72	99
65	14	27	44	65	89
70	13	24	39	59	80
75	12	22	35	53	72
80	10	19	32	47	65
85	9	17	28	42	58
90	8	16	25	38	52

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

Barbell Hack Squat Standards

Measured in kg

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 (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Hack Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Hack Squat should I do?

Calculate Your Strength Level

Female

Female Barbell Hack Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Barbell Hack Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Barbell Hack Squat should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	23	45	75	113	157
55	29	52	85	125	171
60	34	60	94	136	184
65	40	67	103	147	196
70	45	74	112	157	208
75	50	81	120	167	219
80	56	87	128	177	230
85	61	94	136	186	241
90	66	100	144	195	251
95	71	106	151	204	261
100	76	113	158	212	270
105	81	118	165	220	279
110	86	124	172	228	288
115	91	130	179	236	297
120	95	135	185	243	305
125	100	141	192	250	313
130	104	146	198	257	321
135	109	151	204	264	329
140	113	157	210	271	337

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	69	106	150	200
20	47	79	121	172	229
25	48	81	124	176	235
30	48	81	124	176	235
35	48	81	124	176	235
40	48	81	124	176	235
45	46	76	117	167	223
50	43	71	110	156	208
55	39	66	101	144	192
60	36	60	92	132	175
65	32	55	84	119	159
70	29	49	75	107	143
75	26	44	68	96	128
80	23	39	60	86	115
85	21	35	54	77	103
90	19	32	49	69	92

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

BW	Beg.	Nov.	Int.	Adv.	Elite
40	13	28	49	76	107
45	15	31	53	81	113
50	17	34	57	85	119
55	19	36	60	90	124
60	21	39	63	94	128
65	23	41	66	97	133
70	25	44	69	101	137
75	26	46	72	104	141
80	28	48	75	108	144
85	29	50	77	111	148
90	31	52	80	114	151
95	32	54	82	116	155
100	34	56	84	119	158
105	35	57	86	122	161
110	36	59	89	124	163
115	38	61	91	126	166
120	39	62	92	129	169

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	34	55	82	113
20	21	38	63	94	129
25	21	40	65	96	132
30	21	40	65	96	132
35	21	40	65	96	132
40	21	40	65	96	132
45	20	37	61	91	125
50	19	35	57	85	117
55	17	32	53	79	108
60	16	29	48	72	99
65	14	27	44	65	89
70	13	24	39	59	80
75	12	22	35	53	72
80	10	19	32	47	65
85	9	17	28	42	58
90	8	16	25	38	52

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