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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 18,000 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 x2.57 372 x3.38
120 97 x0.81 152 x1.26 222 x1.85 306 x2.55 399 x3.33
130 110 x0.84 168 x1.29 242 x1.86 329 x2.53 425 x3.27
140 122 x0.87 183 x1.31 260 x1.86 350 x2.5 449 x3.21
150 135 x0.9 198 x1.32 278 x1.85 371 x2.47 473 x3.15
160 147 x0.92 213 x1.33 295 x1.84 391 x2.44 495 x3.09
170 158 x0.93 227 x1.33 312 x1.83 410 x2.41 517 x3.04
180 170 x0.94 241 x1.34 328 x1.82 429 x2.38 537 x2.98
190 181 x0.95 254 x1.34 344 x1.81 446 x2.35 557 x2.93
200 192 x0.96 267 x1.34 359 x1.79 464 x2.32 576 x2.88
210 203 x0.97 280 x1.33 373 x1.78 480 x2.29 595 x2.83
220 214 x0.97 292 x1.33 388 x1.76 497 x2.26 613 x2.79
230 224 x0.97 304 x1.32 402 x1.75 512 x2.23 631 x2.74
240 234 x0.98 316 x1.32 415 x1.73 528 x2.2 648 x2.7
250 244 x0.98 328 x1.31 428 x1.71 543 x2.17 664 x2.66
260 254 x0.98 339 x1.3 441 x1.7 557 x2.14 680 x2.62
270 264 x0.98 350 x1.3 454 x1.68 571 x2.12 696 x2.58
280 273 x0.97 361 x1.29 466 x1.67 585 x2.09 711 x2.54
290 282 x0.97 371 x1.28 478 x1.65 598 x2.06 726 x2.5
300 291 x0.97 382 x1.27 490 x1.63 612 x2.04 740 x2.47
310 300 x0.97 392 x1.26 502 x1.62 624 x2.01 754 x2.43
All 154 231 327 441 564

These male standards were last updated a month ago and are based on 6,000 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 x0.68 100 x1.11 150 x1.67 210 x2.33 277 x3.08
100 66 x0.66 106 x1.06 157 x1.57 218 x2.18 287 x2.87
110 70 x0.64 111 x1.01 164 x1.49 226 x2.06 295 x2.69
120 74 x0.62 116 x0.97 170 x1.41 233 x1.94 304 x2.53
130 78 x0.6 121 x0.93 175 x1.35 240 x1.85 311 x2.39
140 82 x0.58 125 x0.89 181 x1.29 246 x1.76 318 x2.27
150 85 x0.57 129 x0.86 186 x1.24 252 x1.68 325 x2.17
160 88 x0.55 133 x0.83 191 x1.19 258 x1.61 332 x2.07
170 92 x0.54 137 x0.81 195 x1.15 263 x1.55 338 x1.99
180 95 x0.53 141 x0.78 200 x1.11 268 x1.49 343 x1.91
190 97 x0.51 144 x0.76 204 x1.07 273 x1.44 349 x1.84
200 100 x0.5 148 x0.74 208 x1.04 278 x1.39 354 x1.77
210 103 x0.49 151 x0.72 212 x1.01 282 x1.34 359 x1.71
220 105 x0.48 154 x0.7 215 x0.98 286 x1.3 364 x1.65
230 108 x0.47 157 x0.68 219 x0.95 291 x1.26 368 x1.6
240 110 x0.46 160 x0.67 222 x0.93 295 x1.23 373 x1.55
250 113 x0.45 163 x0.65 226 x0.9 298 x1.19 377 x1.51
260 115 x0.44 166 x0.64 229 x0.88 302 x1.16 381 x1.47
All 82 126 183 250 324

These female standards were last updated a month ago 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.

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Bodyweight

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Olympic

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Dumbbell

Dumbbell Bench Press 747,000 lifts Dumbbell Curl 595,000 lifts Dumbbell Shoulder Press 360,000 lifts Incline Dumbbell Bench Press 182,000 lifts Dumbbell Row 151,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Lateral Raise 102,000 lifts Goblet Squat 23,000 lifts Dumbbell Tricep Extension 38,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Fly 47,000 lifts Dumbbell Lunge 39,000 lifts Arnold Press 14,000 lifts Incline Dumbbell Curl 8,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Floor Press 1,000 lifts Dumbbell Pullover 7,000 lifts Dumbbell Tricep Kickback 899 lifts Chest Supported Dumbbell Row 630 lifts Dumbbell Reverse Fly 5,000 lifts Decline Dumbbell Bench Press 4,000 lifts Incline Dumbbell Fly 16,000 lifts

Machine

Sled Leg Press 303,000 lifts Horizontal Leg Press 174,000 lifts Chest Press 59,000 lifts Leg Extension 105,000 lifts Calf Raise 60,000 lifts Machine Shoulder Press 26,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 32,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Pec Deck Fly 18,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts

Cable

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