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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 14,000 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 84 x0.76 135 x1.23 202 x1.84 283 x2.58 373 x3.39
120 97 x0.8 152 x1.26 223 x1.85 307 x2.56 400 x3.34
130 109 x0.84 168 x1.29 242 x1.86 330 x2.54 426 x3.28
140 122 x0.87 183 x1.31 260 x1.86 351 x2.51 451 x3.22
150 134 x0.9 198 x1.32 278 x1.86 372 x2.48 474 x3.16
160 146 x0.92 213 x1.33 296 x1.85 392 x2.45 496 x3.1
170 158 x0.93 227 x1.34 312 x1.84 411 x2.42 518 x3.05
180 170 x0.94 241 x1.34 328 x1.82 430 x2.39 539 x2.99
190 181 x0.95 254 x1.34 344 x1.81 448 x2.36 559 x2.94
200 192 x0.96 267 x1.34 359 x1.8 465 x2.32 578 x2.89
210 203 x0.97 280 x1.33 374 x1.78 482 x2.29 597 x2.84
220 214 x0.97 293 x1.33 389 x1.77 498 x2.26 615 x2.8
230 224 x0.97 305 x1.33 403 x1.75 514 x2.23 633 x2.75
240 234 x0.98 317 x1.32 416 x1.73 529 x2.2 650 x2.71
250 244 x0.98 328 x1.31 429 x1.72 544 x2.18 666 x2.67
260 254 x0.98 340 x1.31 442 x1.7 559 x2.15 682 x2.62
270 264 x0.98 351 x1.3 455 x1.69 573 x2.12 698 x2.59
280 273 x0.98 362 x1.29 467 x1.67 587 x2.1 713 x2.55
290 282 x0.97 372 x1.28 479 x1.65 600 x2.07 728 x2.51
300 292 x0.97 383 x1.28 491 x1.64 614 x2.05 743 x2.48
310 300 x0.97 393 x1.27 503 x1.62 626 x2.02 757 x2.44
All 155 231 328 442 567

These male standards were last updated yesterday and are based on 5,000 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 62 x0.69 101 x1.12 152 x1.68 212 x2.36 280 x3.11
100 67 x0.67 106 x1.06 158 x1.58 220 x2.2 289 x2.89
110 71 x0.64 111 x1.01 164 x1.49 227 x2.07 297 x2.7
120 74 x0.62 116 x0.97 170 x1.42 234 x1.95 305 x2.54
130 78 x0.6 121 x0.93 175 x1.35 240 x1.85 312 x2.4
140 81 x0.58 125 x0.89 180 x1.29 246 x1.76 318 x2.27
150 84 x0.56 129 x0.86 185 x1.23 252 x1.68 325 x2.16
160 87 x0.55 132 x0.83 189 x1.18 257 x1.6 331 x2.07
170 90 x0.53 136 x0.8 194 x1.14 262 x1.54 336 x1.98
180 93 x0.52 139 x0.77 198 x1.1 266 x1.48 341 x1.9
190 96 x0.5 143 x0.75 202 x1.06 271 x1.43 347 x1.82
200 98 x0.49 146 x0.73 205 x1.03 275 x1.38 351 x1.76
210 101 x0.48 149 x0.71 209 x0.99 279 x1.33 356 x1.7
220 103 x0.47 151 x0.69 212 x0.96 283 x1.29 360 x1.64
230 105 x0.46 154 x0.67 216 x0.94 287 x1.25 365 x1.59
240 108 x0.45 157 x0.65 219 x0.91 291 x1.21 369 x1.54
250 110 x0.44 160 x0.64 222 x0.89 294 x1.18 373 x1.49
260 112 x0.43 162 x0.62 225 x0.86 298 x1.14 377 x1.45
All 81 125 182 249 323

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

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

What is my exact level?

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

Strength Level Calculator

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 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

Power Clean 387,000 lifts Clean and Jerk 141,000 lifts Snatch 146,000 lifts Push Press 98,000 lifts Clean and Press 103,000 lifts Clean 113,000 lifts Overhead Squat 11,000 lifts Push Jerk 13,000 lifts Power Snatch 6,000 lifts Thruster 16,000 lifts

Dumbbell

Dumbbell Bench Press 668,000 lifts Dumbbell Curl 550,000 lifts Dumbbell Shoulder Press 328,000 lifts Incline Dumbbell Bench Press 160,000 lifts Dumbbell Row 139,000 lifts Dumbbell Hammer Curl 32,000 lifts Dumbbell Lateral Raise 94,000 lifts Dumbbell Lunge 35,000 lifts Dumbbell Shrug 46,000 lifts Dumbbell Fly 43,000 lifts Dumbbell Tricep Extension 34,000 lifts Arnold Press 11,000 lifts Goblet Squat 18,000 lifts Lying Dumbbell Tricep Extension 15,000 lifts Dumbbell Bulgarian Split Squat 13,000 lifts Dumbbell Front Raise 34,000 lifts Dumbbell Concentration Curl 27,000 lifts Incline Dumbbell Curl 7,000 lifts Dumbbell Reverse Fly 4,000 lifts Decline Dumbbell Bench Press 3,000 lifts Dumbbell Pullover 6,000 lifts Incline Dumbbell Fly 15,000 lifts

Machine

Sled Leg Press 270,000 lifts Horizontal Leg Press 157,000 lifts Chest Press 45,000 lifts Leg Extension 96,000 lifts Calf Raise 55,000 lifts Seated Leg Curl 38,000 lifts Machine Shoulder Press 20,000 lifts Lying Leg Curl 30,000 lifts Vertical Leg Press 12,000 lifts Pec Deck Fly 14,000 lifts Hack Squat 11,000 lifts Hip Abduction 7,000 lifts Seated Calf Raise 7,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 223,000 lifts Seated Cable Row 31,000 lifts Tricep Pushdown 66,000 lifts Tricep Rope Pushdown 47,000 lifts Face Pull 10,000 lifts Cable Fly 9,000 lifts + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following exercises:

Bench Press Deadlift Squat Shoulder Press Military Press Barbell Curl Incline Bench Press Front Squat Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Barbell Shrug Barbell Lunge Pendlay Row Stiff Legged Deadlift Floor Press Decline Bench Press Preacher Curl T-Bar Row Rack Pull Lying Tricep Extension Upright Row Tricep Extension Good Morning Bulgarian Split Squat Zercher Squat Landmine Squat Split Squat Reverse Wrist Curl Wrist Curl