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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 22,000 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 85 x0.78 137 x1.24 204 x1.85 284 x2.58 373 x3.39
120 99 x0.82 153 x1.28 224 x1.86 307 x2.56 399 x3.33
130 111 x0.86 169 x1.3 243 x1.87 329 x2.53 424 x3.27
140 124 x0.88 184 x1.32 261 x1.86 351 x2.5 449 x3.2
150 136 x0.91 199 x1.33 279 x1.86 371 x2.47 472 x3.14
160 148 x0.93 214 x1.34 296 x1.85 391 x2.44 494 x3.09
170 160 x0.94 228 x1.34 312 x1.84 410 x2.41 515 x3.03
180 171 x0.95 242 x1.34 328 x1.82 428 x2.38 535 x2.97
190 182 x0.96 255 x1.34 344 x1.81 445 x2.34 555 x2.92
200 193 x0.97 268 x1.34 358 x1.79 463 x2.31 574 x2.87
210 204 x0.97 280 x1.33 373 x1.78 479 x2.28 592 x2.82
220 215 x0.98 293 x1.33 387 x1.76 495 x2.25 610 x2.77
230 225 x0.98 305 x1.32 401 x1.74 511 x2.22 628 x2.73
240 235 x0.98 316 x1.32 414 x1.73 526 x2.19 644 x2.68
250 245 x0.98 328 x1.31 427 x1.71 540 x2.16 661 x2.64
260 254 x0.98 339 x1.3 440 x1.69 555 x2.13 676 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 x1.66 582 x2.08 707 x2.52
290 282 x0.97 371 x1.28 477 x1.64 595 x2.05 721 x2.49
300 291 x0.97 381 x1.27 488 x1.63 608 x2.03 736 x2.45
310 300 x0.97 391 x1.26 500 x1.61 621 x2 750 x2.42
All 156 232 328 440 563

These male standards were last updated 2 days ago and are based on 8,000 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 x0.67 98 x1.09 148 x1.64 208 x2.31 275 x3.05
100 65 x0.65 104 x1.04 155 x1.55 217 x2.17 285 x2.85
110 69 x0.63 110 x1 162 x1.48 225 x2.05 294 x2.68
120 74 x0.61 115 x0.96 169 x1.41 233 x1.94 303 x2.53
130 78 x0.6 120 x0.93 175 x1.35 240 x1.85 312 x2.4
140 82 x0.58 125 x0.89 181 x1.29 247 x1.76 319 x2.28
150 85 x0.57 130 x0.87 186 x1.24 253 x1.69 327 x2.18
160 89 x0.56 134 x0.84 192 x1.2 259 x1.62 333 x2.08
170 92 x0.54 138 x0.81 197 x1.16 265 x1.56 340 x2
180 95 x0.53 142 x0.79 201 x1.12 271 x1.5 346 x1.92
190 99 x0.52 146 x0.77 206 x1.08 276 x1.45 352 x1.85
200 102 x0.51 150 x0.75 210 x1.05 281 x1.4 358 x1.79
210 105 x0.5 153 x0.73 214 x1.02 286 x1.36 363 x1.73
220 107 x0.49 157 x0.71 218 x0.99 290 x1.32 368 x1.67
230 110 x0.48 160 x0.7 222 x0.97 295 x1.28 373 x1.62
240 113 x0.47 163 x0.68 226 x0.94 299 x1.25 378 x1.58
250 115 x0.46 166 x0.66 230 x0.92 303 x1.21 383 x1.53
260 118 x0.45 169 x0.65 233 x0.9 307 x1.18 387 x1.49
All 81 126 183 251 326

These female 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.

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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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 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 Incline Bench Press Hex Bar Deadlift Front Squat Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Rack Pull Decline Bench Press Barbell Shrug Pendlay Row T-Bar Row Seated Shoulder Press Preacher Curl Lying Tricep Extension Floor Press Tricep Extension Upright Row Reverse Barbell Curl Barbell Lunge Wrist Curl Good Morning Bulgarian Split Squat Zercher Squat Stiff Legged Deadlift Landmine Squat Split Squat Reverse Grip Bench Press Reverse Wrist Curl