These are the most popular Box Squat workouts done by male lifters:
Box Squat Standards
Measured in lb
Box Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Box Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 152 lb |
Novice | 233 lb |
Intermediate | 337 lb |
Advanced | 460 lb |
Elite | 595 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.25x |
Intermediate | 1.75x |
Advanced | 2.50x |
Elite | 3.25x |
How much should I be able to Box Squat? (lb)
What is the average Box Squat? The average Box Squat weight for a male lifter is 337 lb (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 152 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 76 | 127 | 196 | 279 | 372 |
120 | 90 | 145 | 218 | 305 | 402 |
130 | 104 | 163 | 239 | 330 | 431 |
140 | 117 | 180 | 260 | 355 | 459 |
150 | 131 | 197 | 280 | 378 | 485 |
160 | 144 | 213 | 300 | 401 | 511 |
170 | 158 | 229 | 318 | 422 | 535 |
180 | 171 | 245 | 337 | 443 | 559 |
190 | 183 | 260 | 354 | 464 | 582 |
200 | 196 | 275 | 372 | 483 | 604 |
210 | 208 | 289 | 389 | 503 | 625 |
220 | 220 | 303 | 405 | 521 | 646 |
230 | 232 | 317 | 421 | 539 | 666 |
240 | 244 | 331 | 437 | 557 | 686 |
250 | 255 | 344 | 452 | 574 | 705 |
260 | 266 | 357 | 467 | 591 | 723 |
270 | 277 | 370 | 481 | 607 | 741 |
280 | 288 | 382 | 496 | 623 | 759 |
290 | 299 | 395 | 509 | 639 | 776 |
300 | 309 | 407 | 523 | 654 | 793 |
310 | 319 | 418 | 536 | 669 | 809 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 129 | 198 | 287 | 392 | 507 |
20 | 148 | 227 | 328 | 448 | 580 |
25 | 152 | 233 | 337 | 460 | 595 |
30 | 152 | 233 | 337 | 460 | 595 |
35 | 152 | 233 | 337 | 460 | 595 |
40 | 152 | 233 | 337 | 460 | 595 |
45 | 144 | 221 | 320 | 436 | 565 |
50 | 135 | 207 | 300 | 410 | 530 |
55 | 125 | 192 | 277 | 379 | 490 |
60 | 114 | 175 | 253 | 346 | 447 |
65 | 103 | 158 | 229 | 312 | 404 |
70 | 92 | 142 | 205 | 280 | 363 |
75 | 83 | 127 | 184 | 251 | 324 |
80 | 74 | 114 | 164 | 224 | 290 |
85 | 66 | 102 | 147 | 201 | 260 |
90 | 60 | 92 | 133 | 181 | 234 |
How many sets and reps of Box Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 5 | 9% | 115 |
2 | 5 | 5 | 8% | 106 |
3 | 3 | 6 | 8% | 98 |
4 | 3 | 10 | 6% | 78 |
5 | 4 | 8 | 6% | 71 |
6 | 4 | 5 | 5% | 59 |
7 | 3 | 8 | 4% | 51 |
8 | 4 | 6 | 4% | 48 |
9 | 4 | 10 | 3% | 44 |
10 | 2 | 10 | 3% | 42 |
10 | 5 | 10 | 3% | 42 |
10 | 2 | 5 | 3% | 42 |
Calculate Your Strength Level
Female
Female Box Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 83 lb |
Novice | 130 lb |
Intermediate | 191 lb |
Advanced | 264 lb |
Elite | 344 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 1.00x |
Intermediate | 1.25x |
Advanced | 1.75x |
Elite | 2.50x |
How much should I be able to Box Squat? (lb)
What is the average Box Squat? The average Box Squat weight for a female lifter is 191 lb (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 83 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 57 | 96 | 147 | 209 | 278 |
100 | 63 | 103 | 156 | 220 | 291 |
110 | 69 | 110 | 165 | 230 | 303 |
120 | 74 | 117 | 173 | 240 | 314 |
130 | 79 | 124 | 181 | 249 | 325 |
140 | 84 | 130 | 188 | 258 | 334 |
150 | 89 | 135 | 195 | 266 | 344 |
160 | 93 | 141 | 202 | 274 | 353 |
170 | 97 | 146 | 208 | 281 | 361 |
180 | 101 | 151 | 214 | 288 | 369 |
190 | 105 | 156 | 220 | 295 | 376 |
200 | 109 | 161 | 226 | 301 | 384 |
210 | 113 | 165 | 231 | 307 | 391 |
220 | 117 | 170 | 236 | 313 | 397 |
230 | 120 | 174 | 241 | 319 | 404 |
240 | 124 | 178 | 246 | 325 | 410 |
250 | 127 | 182 | 251 | 330 | 416 |
260 | 130 | 186 | 255 | 335 | 422 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 71 | 111 | 163 | 225 | 293 |
20 | 81 | 127 | 186 | 257 | 335 |
25 | 83 | 130 | 191 | 264 | 344 |
30 | 83 | 130 | 191 | 264 | 344 |
35 | 83 | 130 | 191 | 264 | 344 |
40 | 83 | 130 | 191 | 264 | 344 |
45 | 79 | 124 | 181 | 250 | 326 |
50 | 74 | 116 | 170 | 235 | 306 |
55 | 68 | 107 | 157 | 217 | 283 |
60 | 62 | 98 | 144 | 198 | 258 |
65 | 56 | 88 | 130 | 179 | 233 |
70 | 51 | 79 | 116 | 161 | 210 |
75 | 45 | 71 | 104 | 144 | 187 |
80 | 40 | 63 | 93 | 128 | 168 |
85 | 36 | 57 | 83 | 115 | 150 |
90 | 33 | 51 | 75 | 104 | 135 |
How many sets and reps of Box Squat should I do?
These are the most popular Box Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 12% | 65 |
2 | 3 | 5 | 11% | 56 |
3 | 4 | 10 | 6% | 33 |
3 | 3 | 8 | 6% | 33 |
5 | 5 | 5 | 4% | 20 |
6 | 4 | 5 | 4% | 19 |
7 | 3 | 15 | 3% | 18 |
7 | 3 | 6 | 3% | 18 |
9 | 3 | 12 | 3% | 17 |
10 | 2 | 5 | 3% | 16 |
10 | 4 | 8 | 3% | 16 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Box Squat (EN)
- Kniebeuge mit Box (DE)
- Sentadilla con caja (ES)
- Squat sur boîte (FR)
- Przysiad do skrzyni (PL)
- Box Squat (IT)
- Agachamento com caixa (PT)