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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 4,000 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 76 x0.69 128 x1.16 196 x1.78 279 x2.53 371 x3.38
120 90 x0.75 145 x1.21 217 x1.81 304 x2.53 400 x3.34
130 103 x0.79 162 x1.24 238 x1.83 328 x2.52 428 x3.29
140 116 x0.83 178 x1.27 257 x1.84 351 x2.51 454 x3.24
150 129 x0.86 194 x1.29 276 x1.84 373 x2.49 479 x3.2
160 142 x0.89 210 x1.31 295 x1.84 395 x2.47 504 x3.15
170 154 x0.91 225 x1.32 313 x1.84 415 x2.44 527 x3.1
180 166 x0.92 239 x1.33 330 x1.83 435 x2.42 549 x3.05
190 178 x0.94 254 x1.34 347 x1.83 455 x2.39 571 x3.01
200 190 x0.95 268 x1.34 363 x1.82 473 x2.37 592 x2.96
210 202 x0.96 281 x1.34 379 x1.81 492 x2.34 612 x2.92
220 213 x0.97 295 x1.34 395 x1.79 509 x2.31 632 x2.87
230 224 x0.97 308 x1.34 410 x1.78 526 x2.29 651 x2.83
240 235 x0.98 321 x1.34 424 x1.77 543 x2.26 669 x2.79
250 246 x0.98 333 x1.33 439 x1.76 559 x2.24 687 x2.75
260 256 x0.99 345 x1.33 453 x1.74 575 x2.21 705 x2.71
270 267 x0.99 357 x1.32 467 x1.73 590 x2.19 722 x2.67
280 277 x0.99 369 x1.32 480 x1.71 605 x2.16 739 x2.64
290 287 x0.99 381 x1.31 493 x1.7 620 x2.14 755 x2.6
300 297 x0.99 392 x1.31 506 x1.69 634 x2.11 771 x2.57
310 306 x0.99 403 x1.3 518 x1.67 648 x2.09 786 x2.54
All 149 228 329 448 579

These male standards were last updated 2 days ago and are based on 1,000 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 54 x0.6 90 x1 137 x1.53 195 x2.16 259 x2.87
100 59 x0.59 97 x0.97 145 x1.45 204 x2.04 270 x2.7
110 64 x0.58 103 x0.93 153 x1.39 213 x1.94 280 x2.54
120 69 x0.57 108 x0.9 160 x1.33 221 x1.84 289 x2.41
130 73 x0.56 114 x0.88 166 x1.28 229 x1.76 298 x2.29
140 77 x0.55 119 x0.85 173 x1.23 236 x1.69 306 x2.19
150 81 x0.54 124 x0.83 178 x1.19 243 x1.62 314 x2.09
160 85 x0.53 128 x0.8 184 x1.15 250 x1.56 321 x2.01
170 88 x0.52 133 x0.78 189 x1.11 256 x1.5 328 x1.93
180 92 x0.51 137 x0.76 194 x1.08 262 x1.45 335 x1.86
190 95 x0.5 141 x0.74 199 x1.05 267 x1.41 341 x1.8
200 98 x0.49 145 x0.73 204 x1.02 273 x1.36 348 x1.74
210 102 x0.48 149 x0.71 208 x0.99 278 x1.32 353 x1.68
220 105 x0.48 153 x0.69 213 x0.97 283 x1.29 359 x1.63
230 108 x0.47 156 x0.68 217 x0.94 288 x1.25 364 x1.58
240 110 x0.46 160 x0.67 221 x0.92 292 x1.22 370 x1.54
250 113 x0.45 163 x0.65 225 x0.9 297 x1.19 375 x1.5
260 116 x0.45 166 x0.64 229 x0.88 301 x1.16 380 x1.46
All 76 119 174 240 312

These female standards were last updated 2 days ago and are based on 373 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 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

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Exercise Comparisons

Compare box squat versus one of the following exercises:

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