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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 10,000 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 82 x0.75 134 x1.22 201 x1.83 282 x2.57 372 x3.38
120 95 x0.79 150 x1.25 221 x1.84 306 x2.55 400 x3.33
130 108 x0.83 166 x1.28 241 x1.85 329 x2.53 426 x3.27
140 121 x0.86 182 x1.3 260 x1.85 351 x2.5 450 x3.22
150 133 x0.89 197 x1.32 278 x1.85 372 x2.48 474 x3.16
160 146 x0.91 212 x1.33 295 x1.84 392 x2.45 497 x3.11
170 158 x0.93 226 x1.33 312 x1.84 411 x2.42 519 x3.05
180 169 x0.94 240 x1.34 328 x1.82 430 x2.39 540 x3
190 181 x0.95 254 x1.34 344 x1.81 448 x2.36 560 x2.95
200 192 x0.96 267 x1.34 360 x1.8 466 x2.33 580 x2.9
210 203 x0.97 280 x1.33 375 x1.78 483 x2.3 599 x2.85
220 214 x0.97 293 x1.33 389 x1.77 499 x2.27 617 x2.8
230 224 x0.97 305 x1.33 403 x1.75 515 x2.24 635 x2.76
240 234 x0.98 317 x1.32 417 x1.74 531 x2.21 652 x2.72
250 245 x0.98 329 x1.32 430 x1.72 546 x2.18 669 x2.67
260 254 x0.98 340 x1.31 444 x1.71 561 x2.16 685 x2.63
270 264 x0.98 351 x1.3 456 x1.69 575 x2.13 701 x2.6
280 274 x0.98 362 x1.29 469 x1.67 589 x2.1 716 x2.56
290 283 x0.98 373 x1.29 481 x1.66 603 x2.08 732 x2.52
300 292 x0.97 384 x1.28 493 x1.64 616 x2.05 746 x2.49
310 301 x0.97 394 x1.27 505 x1.63 629 x2.03 761 x2.45
All 153 231 328 443 568

These male standards were last updated 12 hours ago and are based on 4,000 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 x1.63 207 x2.3 273 x3.03
100 64 x0.64 103 x1.03 154 x1.54 215 x2.15 283 x2.83
110 69 x0.62 109 x0.99 161 x1.46 223 x2.03 291 x2.65
120 73 x0.61 114 x0.95 167 x1.39 230 x1.92 300 x2.5
130 76 x0.59 119 x0.91 173 x1.33 237 x1.82 307 x2.36
140 80 x0.57 123 x0.88 178 x1.27 243 x1.74 314 x2.25
150 83 x0.56 127 x0.85 183 x1.22 249 x1.66 321 x2.14
160 87 x0.54 131 x0.82 188 x1.17 255 x1.59 328 x2.05
170 90 x0.53 135 x0.79 192 x1.13 260 x1.53 334 x1.96
180 93 x0.52 139 x0.77 197 x1.09 265 x1.47 339 x1.89
190 96 x0.5 142 x0.75 201 x1.06 270 x1.42 345 x1.82
200 98 x0.49 146 x0.73 205 x1.03 274 x1.37 350 x1.75
210 101 x0.48 149 x0.71 209 x0.99 279 x1.33 355 x1.69
220 104 x0.47 152 x0.69 213 x0.97 283 x1.29 360 x1.64
230 106 x0.46 155 x0.67 216 x0.94 287 x1.25 365 x1.59
240 109 x0.45 158 x0.66 220 x0.91 291 x1.21 369 x1.54
250 111 x0.44 161 x0.64 223 x0.89 295 x1.18 373 x1.49
260 113 x0.44 164 x0.63 226 x0.87 299 x1.15 378 x1.45
All 80 123 180 246 320

These female standards were last updated 12 hours ago and are based on 951 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 9,530,000 lifts Squat 5,590,000 lifts Deadlift 5,679,000 lifts Shoulder Press 1,436,000 lifts Military Press 108,000 lifts Barbell Curl 710,000 lifts Front Squat 480,000 lifts Incline Bench Press 271,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Hip Thrust 99,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Barbell Shrug 64,000 lifts Tricep Extension 38,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts Lying Tricep Extension 29,000 lifts Preacher Curl 17,000 lifts Decline Bench Press 53,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Box Squat 10,000 lifts Upright Row 38,000 lifts Barbell Lunge 5,000 lifts Floor Press 6,000 lifts Zercher Squat 4,000 lifts Bulgarian Split Squat 5,000 lifts Reverse Wrist Curl 2,000 lifts Split Squat 2,000 lifts Good Morning 21,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 797,000 lifts Push Ups 375,000 lifts Dips 321,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts One Arm Push Ups 8,000 lifts Single Leg Squat 10,000 lifts Burpees 6,000 lifts Crunches 24,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Clean and Jerk 135,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Thruster 15,000 lifts Overhead Squat 9,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 594,000 lifts Dumbbell Curl 504,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Fly 39,000 lifts Goblet Squat 12,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Concentration Curl 25,000 lifts Arnold Press 8,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Incline Dumbbell Curl 5,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Machine Shoulder Press 14,000 lifts Calf Raise 50,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Vertical Leg Press 9,000 lifts Pec Deck Fly 10,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 59,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following exercises:

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