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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 7,000 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 86 x0.78 137 x1.25 204 x1.86 284 x2.59 373 x3.4
120 99 x0.82 154 x1.28 224 x1.87 308 x2.56 400 x3.33
130 111 x0.86 169 x1.3 243 x1.87 330 x2.54 425 x3.27
140 124 x0.88 185 x1.32 261 x1.87 351 x2.51 450 x3.21
150 136 x0.91 200 x1.33 279 x1.86 372 x2.48 473 x3.15
160 148 x0.93 214 x1.34 296 x1.85 391 x2.45 495 x3.09
170 160 x0.94 228 x1.34 312 x1.84 410 x2.41 516 x3.03
180 171 x0.95 242 x1.34 328 x1.82 428 x2.38 536 x2.98
190 182 x0.96 255 x1.34 344 x1.81 446 x2.35 556 x2.93
200 193 x0.97 268 x1.34 359 x1.79 463 x2.32 575 x2.87
210 204 x0.97 280 x1.34 373 x1.78 480 x2.28 593 x2.83
220 215 x0.98 293 x1.33 387 x1.76 495 x2.25 611 x2.78
230 225 x0.98 305 x1.32 401 x1.74 511 x2.22 628 x2.73
240 235 x0.98 316 x1.32 415 x1.73 526 x2.19 645 x2.69
250 245 x0.98 328 x1.31 428 x1.71 541 x2.16 661 x2.64
260 254 x0.98 339 x1.3 440 x1.69 555 x2.13 677 x2.6
270 264 x0.98 350 x1.3 453 x1.68 569 x2.11 692 x2.56
280 273 x0.98 360 x1.29 465 x1.66 583 x2.08 707 x2.53
290 282 x0.97 371 x1.28 477 x1.64 596 x2.05 722 x2.49
300 291 x0.97 381 x1.27 488 x1.63 609 x2.03 736 x2.45
310 300 x0.97 391 x1.26 500 x1.61 621 x2 750 x2.42
All 156 232 328 440 562

These male standards were last updated 19 hours ago and are based on 3,000 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 60 x0.66 98 x1.08 147 x1.64 207 x2.31 274 x3.05
100 64 x0.64 103 x1.03 154 x1.54 215 x2.15 283 x2.83
110 68 x0.62 108 x0.98 160 x1.46 223 x2.02 292 x2.65
120 72 x0.6 113 x0.94 166 x1.38 229 x1.91 300 x2.5
130 75 x0.58 117 x0.9 171 x1.32 236 x1.81 307 x2.36
140 78 x0.56 121 x0.87 176 x1.26 242 x1.73 313 x2.24
150 82 x0.54 125 x0.84 181 x1.21 247 x1.65 320 x2.13
160 85 x0.53 129 x0.81 186 x1.16 252 x1.58 326 x2.04
170 88 x0.51 133 x0.78 190 x1.12 257 x1.51 331 x1.95
180 90 x0.5 136 x0.76 194 x1.08 262 x1.46 337 x1.87
190 93 x0.49 139 x0.73 198 x1.04 267 x1.4 342 x1.8
200 96 x0.48 142 x0.71 202 x1.01 271 x1.36 347 x1.73
210 98 x0.47 145 x0.69 205 x0.98 275 x1.31 352 x1.67
220 100 x0.46 148 x0.67 209 x0.95 279 x1.27 356 x1.62
230 103 x0.45 151 x0.66 212 x0.92 283 x1.23 360 x1.57
240 105 x0.44 154 x0.64 215 x0.9 287 x1.19 365 x1.52
250 107 x0.43 157 x0.63 218 x0.87 290 x1.16 369 x1.47
260 109 x0.42 159 x0.61 221 x0.85 294 x1.13 372 x1.43
All 78 121 177 244 317

These female standards were last updated 19 hours ago and are based on 672 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following exercises:

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