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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 x0.76 132 x1.2 194 x1.76 268 x2.44 350 x3.18
120 98 x0.82 149 x1.24 215 x1.79 292 x2.44 378 x3.15
130 112 x0.86 166 x1.28 235 x1.81 316 x2.43 404 x3.11
140 125 x0.89 183 x1.31 255 x1.82 338 x2.42 430 x3.07
150 138 x0.92 199 x1.32 274 x1.82 360 x2.4 454 x3.03
160 152 x0.95 214 x1.34 292 x1.82 381 x2.38 477 x2.98
170 164 x0.97 230 x1.35 309 x1.82 401 x2.36 500 x2.94
180 177 x0.98 244 x1.36 327 x1.81 421 x2.34 522 x2.9
190 189 x1 259 x1.36 343 x1.81 440 x2.31 543 x2.86
200 201 x1.01 273 x1.36 359 x1.8 458 x2.29 563 x2.82
210 213 x1.01 287 x1.36 375 x1.79 476 x2.27 583 x2.77
220 225 x1.02 300 x1.36 390 x1.77 493 x2.24 602 x2.74
230 236 x1.03 313 x1.36 405 x1.76 510 x2.22 620 x2.7
240 247 x1.03 326 x1.36 420 x1.75 526 x2.19 638 x2.66
250 258 x1.03 338 x1.35 434 x1.74 542 x2.17 656 x2.62
260 269 x1.03 351 x1.35 448 x1.72 557 x2.14 673 x2.59
270 279 x1.03 363 x1.34 462 x1.71 572 x2.12 689 x2.55
280 290 x1.03 374 x1.34 475 x1.7 587 x2.1 705 x2.52
290 300 x1.03 386 x1.33 488 x1.68 602 x2.07 721 x2.49
300 310 x1.03 397 x1.32 500 x1.67 616 x2.05 737 x2.46
310 320 x1.03 408 x1.32 513 x1.65 629 x2.03 752 x2.42
All 157 232 326 435 554

These male standards were last updated 1 hours ago and are based on 323 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 42 x0.46 70 x0.78 108 x1.2 153 x1.7 205 x2.27
100 47 x0.47 77 x0.77 116 x1.16 164 x1.64 216 x2.16
110 52 x0.47 83 x0.76 124 x1.13 173 x1.57 227 x2.07
120 57 x0.48 90 x0.75 132 x1.1 182 x1.52 237 x1.98
130 62 x0.48 96 x0.74 139 x1.07 190 x1.46 247 x1.9
140 66 x0.47 101 x0.72 146 x1.04 198 x1.42 256 x1.83
150 71 x0.47 107 x0.71 152 x1.01 206 x1.37 265 x1.76
160 75 x0.47 112 x0.7 158 x0.99 213 x1.33 273 x1.7
170 79 x0.46 117 x0.69 164 x0.97 220 x1.29 280 x1.65
180 83 x0.46 122 x0.68 170 x0.94 226 x1.26 288 x1.6
190 87 x0.46 126 x0.66 175 x0.92 233 x1.22 295 x1.55
200 90 x0.45 131 x0.65 181 x0.9 239 x1.19 302 x1.51
210 94 x0.45 135 x0.64 186 x0.88 245 x1.16 308 x1.47
220 98 x0.44 139 x0.63 191 x0.87 250 x1.14 314 x1.43
230 101 x0.44 143 x0.62 195 x0.85 256 x1.11 321 x1.39
240 104 x0.43 147 x0.61 200 x0.83 261 x1.09 326 x1.36
250 108 x0.43 151 x0.6 204 x0.82 266 x1.06 332 x1.33
260 111 x0.43 155 x0.59 209 x0.8 271 x1.04 338 x1.3
All 64 100 147 203 264

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following exercises:

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