Box Squat

Box Squat Standards

Measured in kg

Box Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Box Squat standards are based on 154,313 lifts by Strength Level users
Box Squat

Male Box Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner69 kg
Novice106 kg
Intermediate153 kg
Advanced209 kg
Elite270 kg
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.25x
Intermediate1.75x
Advanced2.50x
Elite3.25x

How much should I be able to Box Squat? (kg)

What is the average Box Squat? The average Box Squat weight for a male lifter is 153 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Box Squat? Male beginners should aim to lift 69 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50345889127169
554167100140184
604876111152198
655584121164212
706293131176225
7569101140187238
8075108150198250
8582116159208261
9088124167218272
9594131176228283
100100138184237293
105106145192246303
110112152200255313
115117158207263323
120123165215271332
125128171222280341
130134177229287349
135139183236295358
140144189243303366
AgeBeg.Nov.Int.Adv.Elite
155990130178230
2067103149203263
2569106153209270
3069106153209270
3569106153209270
4069106153209270
4565100145198256
506194136186240
555787126172222
605279115157203
654772104142183
70426493127165
75375883114147
80345174102132
8530466791118
9027426082106

How many sets and reps of Box Squat should I do?

These are the most popular Box Squat workouts done by male lifters:

3x5 9%
5x5 8%
3x6 8%
3x10 6%
4x8 6%

Calculate Your Strength Level

kg
kg
years old

Female Box Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner38 kg
Novice59 kg
Intermediate87 kg
Advanced120 kg
Elite156 kg
Strength LevelBodyweight Ratio
Beginner0.50x
Novice1.00x
Intermediate1.25x
Advanced1.75x
Elite2.50x

How much should I be able to Box Squat? (kg)

What is the average Box Squat? The average Box Squat weight for a female lifter is 87 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Box Squat? Female beginners should aim to lift 38 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
4025436694125
4528477199132
50315075105138
55345479109143
60365783114148
65396086118153
70416390122158
75436593126162
80456896130166
85477099133170
904973102136174
955175105139177
1005377107142180
1055579110145184
1105681112148187
1155883114151190
1206085117153193
AgeBeg.Nov.Int.Adv.Elite
15325074102133
20375884117152
25385987120156
30385987120156
35385987120156
40385987120156
45365682113148
50345377107139
5531497199128
6028446590117
6526405981106
702336537395
752132476585
801829425876
851626385268
901523344761

How many sets and reps of Box Squat should I do?

These are the most popular Box Squat workouts done by female lifters:

3x10 12%
3x5 11%
4x10 6%
3x8 6%
5x5 4%

Calculate Your Strength Level

kg
kg
years old

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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.