Box Squat Standards (lb)

The average Box Squat is 344 lb for men and 192 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Box Squat strength standards are based on 265,990 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Box Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	167 lb
Novice	245 lb
Intermediate	344 lb
Advanced	459 lb
Elite	584 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.50x
Elite	3.25x

How much should I be able to Box Squat? (lb)

What is the average Box Squat? The average Box Squat weight for a male lifter is 344 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Box Squat? Male beginners should aim to lift 167 lb (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
110	94	148	217	299	390
120	108	165	238	323	417
130	122	182	258	347	444
140	135	198	277	369	469
150	148	214	295	390	493
160	161	229	313	410	516
170	173	244	330	430	538
180	185	258	347	449	559
190	197	272	363	467	579
200	209	285	379	485	599
210	220	299	394	502	618
220	231	311	409	519	636
230	242	324	423	535	654
240	252	336	437	551	672
250	263	348	450	566	688
260	273	360	464	581	705
270	283	371	477	595	721
280	293	382	489	609	736
290	302	393	502	623	751
300	312	404	514	637	766
310	321	415	526	650	781

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	142	209	293	391	498
20	163	239	335	447	569
25	167	245	344	459	584
30	167	245	344	459	584
35	167	245	344	459	584
40	167	245	344	459	584
45	158	232	326	435	553
50	148	217	304	406	517
55	136	201	281	375	477
60	124	183	257	342	436
65	113	166	232	310	395
70	101	149	209	279	355
75	91	134	187	250	318
80	81	120	168	224	285
85	73	107	150	201	255
90	65	96	135	180	229

How many sets and reps of Box Squat should I do?

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

3x5 9%

5x5 8%

3x6 8%

3x10 6%

4x8 6%

4x5 5%

3x8 4%

4x6 4%

4x10 3%

2x10 3%

5x10 3%

2x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	115
2	5	5	8%	106
3	3	6	8%	98
4	3	10	6%	78
5	4	8	6%	71
6	4	5	5%	59
7	3	8	4%	51
8	4	6	4%	48
9	4	10	3%	44
10	2	10	3%	42
10	5	10	3%	42
10	2	5	3%	42

Female

Female Box Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	86 lb
Novice	132 lb
Intermediate	192 lb
Advanced	262 lb
Elite	339 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

How much should I be able to Box Squat? (lb)

What is the average Box Squat? The average Box Squat weight for a female lifter is 192 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Box Squat? Female beginners should aim to lift 86 lb (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
90	64	103	155	217	286
100	69	110	163	226	297
110	73	116	170	235	306
120	78	121	177	243	315
130	82	126	183	250	324
140	86	131	189	257	331
150	90	136	194	263	339
160	93	140	199	269	345
170	97	144	204	275	352
180	100	148	209	280	358
190	103	152	214	286	364
200	106	156	218	291	370
210	109	159	222	296	375
220	112	163	226	300	380
230	115	166	230	305	386
240	117	169	234	309	390
250	120	172	237	313	395
260	122	175	241	317	400

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	73	113	163	223	289
20	84	129	187	255	330
25	86	132	192	262	339
30	86	132	192	262	339
35	86	132	192	262	339
40	86	132	192	262	339
45	82	125	181	248	321
50	76	117	170	232	300
55	70	108	157	214	277
60	64	99	143	195	253
65	58	89	129	177	229
70	52	80	116	159	206
75	47	72	104	143	185
80	42	65	93	128	165
85	38	58	84	114	148
90	34	52	75	103	133

How many sets and reps of Box Squat should I do?

These are the most popular Box Squat workouts done by female lifters:

3x10 12%

3x5 11%

4x10 6%

3x8 6%

5x5 4%

4x5 4%

3x15 3%

3x6 3%

3x12 3%

2x5 3%

4x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	65
2	3	5	11%	56
3	4	10	6%	33
3	3	8	6%	33
5	5	5	4%	20
6	4	5	4%	19
7	3	15	3%	18
7	3	6	3%	18
9	3	12	3%	17
10	2	5	3%	16
10	4	8	3%	16

Rate Your Lifts Against Other People

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Box Squat strength standards

Strength Level analysed 42,753 qualifying results from 265,990 community lifts to produce our Box Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	265,990
Qualifying results	42,753
Male results	35,423
Female results	7,330
Data start	5 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	94	148	217	299	390
120	108	165	238	323	417
130	122	182	258	347	444
140	135	198	277	369	469
150	148	214	295	390	493
160	161	229	313	410	516
170	173	244	330	430	538
180	185	258	347	449	559
190	197	272	363	467	579
200	209	285	379	485	599
210	220	299	394	502	618
220	231	311	409	519	636
230	242	324	423	535	654
240	252	336	437	551	672
250	263	348	450	566	688
260	273	360	464	581	705
270	283	371	477	595	721
280	293	382	489	609	736
290	302	393	502	623	751
300	312	404	514	637	766
310	321	415	526	650	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	142	209	293	391	498
20	163	239	335	447	569
25	167	245	344	459	584
30	167	245	344	459	584
35	167	245	344	459	584
40	167	245	344	459	584
45	158	232	326	435	553
50	148	217	304	406	517
55	136	201	281	375	477
60	124	183	257	342	436
65	113	166	232	310	395
70	101	149	209	279	355
75	91	134	187	250	318
80	81	120	168	224	285
85	73	107	150	201	255
90	65	96	135	180	229

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	115
2	5	5	8%	106
3	3	6	8%	98
4	3	10	6%	78
5	4	8	6%	71
6	4	5	5%	59
7	3	8	4%	51
8	4	6	4%	48
9	4	10	3%	44
10	2	10	3%	42
10	5	10	3%	42
10	2	5	3%	42

BW	Beg.	Nov.	Int.	Adv.	Elite
90	64	103	155	217	286
100	69	110	163	226	297
110	73	116	170	235	306
120	78	121	177	243	315
130	82	126	183	250	324
140	86	131	189	257	331
150	90	136	194	263	339
160	93	140	199	269	345
170	97	144	204	275	352
180	100	148	209	280	358
190	103	152	214	286	364
200	106	156	218	291	370
210	109	159	222	296	375
220	112	163	226	300	380
230	115	166	230	305	386
240	117	169	234	309	390
250	120	172	237	313	395
260	122	175	241	317	400

Age	Beg.	Nov.	Int.	Adv.	Elite
15	73	113	163	223	289
20	84	129	187	255	330
25	86	132	192	262	339
30	86	132	192	262	339
35	86	132	192	262	339
40	86	132	192	262	339
45	82	125	181	248	321
50	76	117	170	232	300
55	70	108	157	214	277
60	64	99	143	195	253
65	58	89	129	177	229
70	52	80	116	159	206
75	47	72	104	143	185
80	42	65	93	128	165
85	38	58	84	114	148
90	34	52	75	103	133

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	65
2	3	5	11%	56
3	4	10	6%	33
3	3	8	6%	33
5	5	5	4%	20
6	4	5	4%	19
7	3	15	3%	18
7	3	6	3%	18
9	3	12	3%	17
10	2	5	3%	16
10	4	8	3%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
110	94	148	217	299	390
120	108	165	238	323	417
130	122	182	258	347	444
140	135	198	277	369	469
150	148	214	295	390	493
160	161	229	313	410	516
170	173	244	330	430	538
180	185	258	347	449	559
190	197	272	363	467	579
200	209	285	379	485	599
210	220	299	394	502	618
220	231	311	409	519	636
230	242	324	423	535	654
240	252	336	437	551	672
250	263	348	450	566	688
260	273	360	464	581	705
270	283	371	477	595	721
280	293	382	489	609	736
290	302	393	502	623	751
300	312	404	514	637	766
310	321	415	526	650	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	142	209	293	391	498
20	163	239	335	447	569
25	167	245	344	459	584
30	167	245	344	459	584
35	167	245	344	459	584
40	167	245	344	459	584
45	158	232	326	435	553
50	148	217	304	406	517
55	136	201	281	375	477
60	124	183	257	342	436
65	113	166	232	310	395
70	101	149	209	279	355
75	91	134	187	250	318
80	81	120	168	224	285
85	73	107	150	201	255
90	65	96	135	180	229

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	115
2	5	5	8%	106
3	3	6	8%	98
4	3	10	6%	78
5	4	8	6%	71
6	4	5	5%	59
7	3	8	4%	51
8	4	6	4%	48
9	4	10	3%	44
10	2	10	3%	42
10	5	10	3%	42
10	2	5	3%	42

BW	Beg.	Nov.	Int.	Adv.	Elite
90	64	103	155	217	286
100	69	110	163	226	297
110	73	116	170	235	306
120	78	121	177	243	315
130	82	126	183	250	324
140	86	131	189	257	331
150	90	136	194	263	339
160	93	140	199	269	345
170	97	144	204	275	352
180	100	148	209	280	358
190	103	152	214	286	364
200	106	156	218	291	370
210	109	159	222	296	375
220	112	163	226	300	380
230	115	166	230	305	386
240	117	169	234	309	390
250	120	172	237	313	395
260	122	175	241	317	400

Age	Beg.	Nov.	Int.	Adv.	Elite
15	73	113	163	223	289
20	84	129	187	255	330
25	86	132	192	262	339
30	86	132	192	262	339
35	86	132	192	262	339
40	86	132	192	262	339
45	82	125	181	248	321
50	76	117	170	232	300
55	70	108	157	214	277
60	64	99	143	195	253
65	58	89	129	177	229
70	52	80	116	159	206
75	47	72	104	143	185
80	42	65	93	128	165
85	38	58	84	114	148
90	34	52	75	103	133

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	65
2	3	5	11%	56
3	4	10	6%	33
3	3	8	6%	33
5	5	5	4%	20
6	4	5	4%	19
7	3	15	3%	18
7	3	6	3%	18
9	3	12	3%	17
10	2	5	3%	16
10	4	8	3%	16

Box Squat Standards (lb)

Male

Male Box Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Box Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Box Squat should I do?

Female

Female Box Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Box Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Box Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Box Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	94	148	217	299	390
120	108	165	238	323	417
130	122	182	258	347	444
140	135	198	277	369	469
150	148	214	295	390	493
160	161	229	313	410	516
170	173	244	330	430	538
180	185	258	347	449	559
190	197	272	363	467	579
200	209	285	379	485	599
210	220	299	394	502	618
220	231	311	409	519	636
230	242	324	423	535	654
240	252	336	437	551	672
250	263	348	450	566	688
260	273	360	464	581	705
270	283	371	477	595	721
280	293	382	489	609	736
290	302	393	502	623	751
300	312	404	514	637	766
310	321	415	526	650	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	142	209	293	391	498
20	163	239	335	447	569
25	167	245	344	459	584
30	167	245	344	459	584
35	167	245	344	459	584
40	167	245	344	459	584
45	158	232	326	435	553
50	148	217	304	406	517
55	136	201	281	375	477
60	124	183	257	342	436
65	113	166	232	310	395
70	101	149	209	279	355
75	91	134	187	250	318
80	81	120	168	224	285
85	73	107	150	201	255
90	65	96	135	180	229

Rank	Sets	Reps	Percent	Workouts
1	3	5	9%	115
2	5	5	8%	106
3	3	6	8%	98
4	3	10	6%	78
5	4	8	6%	71
6	4	5	5%	59
7	3	8	4%	51
8	4	6	4%	48
9	4	10	3%	44
10	2	10	3%	42
10	5	10	3%	42
10	2	5	3%	42

BW	Beg.	Nov.	Int.	Adv.	Elite
90	64	103	155	217	286
100	69	110	163	226	297
110	73	116	170	235	306
120	78	121	177	243	315
130	82	126	183	250	324
140	86	131	189	257	331
150	90	136	194	263	339
160	93	140	199	269	345
170	97	144	204	275	352
180	100	148	209	280	358
190	103	152	214	286	364
200	106	156	218	291	370
210	109	159	222	296	375
220	112	163	226	300	380
230	115	166	230	305	386
240	117	169	234	309	390
250	120	172	237	313	395
260	122	175	241	317	400

Age	Beg.	Nov.	Int.	Adv.	Elite
15	73	113	163	223	289
20	84	129	187	255	330
25	86	132	192	262	339
30	86	132	192	262	339
35	86	132	192	262	339
40	86	132	192	262	339
45	82	125	181	248	321
50	76	117	170	232	300
55	70	108	157	214	277
60	64	99	143	195	253
65	58	89	129	177	229
70	52	80	116	159	206
75	47	72	104	143	185
80	42	65	93	128	165
85	38	58	84	114	148
90	34	52	75	103	133

Rank	Sets	Reps	Percent	Workouts
1	3	10	12%	65
2	3	5	11%	56
3	4	10	6%	33
3	3	8	6%	33
5	5	5	4%	20
6	4	5	4%	19
7	3	15	3%	18
7	3	6	3%	18
9	3	12	3%	17
10	2	5	3%	16
10	4	8	3%	16