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Box Squat Standards (lb)

Box squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our box squat standards are based on 51,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Box Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 76 x0.69 127 x1.16 195 x1.77 277 x2.52 369 x3.35
120 90 x0.75 144 x1.2 216 x1.8 302 x2.52 397 x3.31
130 103 x0.79 161 x1.24 236 x1.82 326 x2.51 424 x3.26
140 116 x0.83 177 x1.27 256 x1.83 349 x2.49 450 x3.22
150 129 x0.86 193 x1.29 275 x1.83 370 x2.47 475 x3.17
160 141 x0.88 208 x1.3 293 x1.83 392 x2.45 499 x3.12
170 153 x0.9 223 x1.31 310 x1.83 412 x2.42 522 x3.07
180 166 x0.92 238 x1.32 328 x1.82 432 x2.4 544 x3.02
190 177 x0.93 252 x1.33 344 x1.81 451 x2.37 566 x2.98
200 189 x0.95 266 x1.33 360 x1.8 469 x2.35 586 x2.93
210 200 x0.95 279 x1.33 376 x1.79 487 x2.32 606 x2.89
220 212 x0.96 293 x1.33 391 x1.78 504 x2.29 626 x2.84
230 223 x0.97 305 x1.33 406 x1.77 521 x2.27 645 x2.8
240 233 x0.97 318 x1.33 421 x1.75 538 x2.24 663 x2.76
250 244 x0.98 330 x1.32 435 x1.74 554 x2.22 681 x2.72
260 254 x0.98 342 x1.32 449 x1.73 569 x2.19 698 x2.68
270 265 x0.98 354 x1.31 462 x1.71 585 x2.17 715 x2.65
280 275 x0.98 366 x1.31 475 x1.7 599 x2.14 731 x2.61
290 284 x0.98 377 x1.3 488 x1.68 614 x2.12 747 x2.58
300 294 x0.98 388 x1.29 501 x1.67 628 x2.09 763 x2.54
310 304 x0.98 399 x1.29 513 x1.66 642 x2.07 778 x2.51
All 149 228 328 447 578

These male standards were last updated 2 weeks ago and are based on 9,000 filtered lifts.

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

Female Box Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 61 x0.68 99 x1.1 149 x1.66 210 x2.33 277 x3.08
100 66 x0.66 105 x1.05 157 x1.57 219 x2.19 287 x2.87
110 70 x0.64 111 x1.01 164 x1.49 227 x2.06 297 x2.7
120 74 x0.62 116 x0.97 170 x1.42 234 x1.95 305 x2.54
130 78 x0.6 121 x0.93 176 x1.35 241 x1.86 313 x2.41
140 82 x0.59 126 x0.9 182 x1.3 248 x1.77 321 x2.29
150 86 x0.57 130 x0.87 187 x1.25 254 x1.69 328 x2.19
160 89 x0.56 135 x0.84 192 x1.2 260 x1.63 334 x2.09
170 92 x0.54 139 x0.82 197 x1.16 266 x1.56 341 x2
180 96 x0.53 142 x0.79 202 x1.12 271 x1.51 347 x1.93
190 99 x0.52 146 x0.77 206 x1.08 276 x1.45 353 x1.86
200 101 x0.51 150 x0.75 210 x1.05 281 x1.41 358 x1.79
210 104 x0.5 153 x0.73 214 x1.02 286 x1.36 363 x1.73
220 107 x0.49 156 x0.71 218 x0.99 290 x1.32 369 x1.68
230 110 x0.48 160 x0.69 222 x0.96 295 x1.28 373 x1.62
240 112 x0.47 163 x0.68 226 x0.94 299 x1.24 378 x1.58
250 115 x0.46 166 x0.66 229 x0.92 303 x1.21 383 x1.53
260 117 x0.45 169 x0.65 232 x0.89 307 x1.18 387 x1.49
All 82 126 184 252 326

These female standards were last updated 2 weeks ago and are based on 1,000 filtered lifts.

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

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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.

More Exercises

Barbell

Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following 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 Legged Deadlift Floor Press Decline Bench Press Rack Pull Barbell Lunge Tricep Extension Good Morning Split Squat T-Bar Row Preacher Curl Bulgarian Split Squat Zercher Squat Reverse Barbell Curl Upright Row Landmine Squat Reverse Wrist Curl Wrist Curl Reverse Grip Bench Press