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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Box Squat standards are based on 117,000 lifts by Strength Level users

♂ Male
♀ Female

Male Box Squat Standards (lb)

Strength Level	Weight
Beginner	149 lb
Novice	228 lb
Intermediate	329 lb
Advanced	449 lb
Elite	580 lb

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 329 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 149 lb (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

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	76	127	194	276	367
120	89	144	215	301	396
130	103	161	236	325	424
140	116	177	255	348	450
150	129	193	275	370	475
160	141	209	293	392	499
170	154	224	311	412	522
180	166	238	328	432	545
190	178	253	345	451	566
200	190	267	361	470	587
210	201	280	377	488	608
220	213	294	393	506	627
230	224	307	408	523	646
240	235	320	422	539	665
250	245	332	437	556	683
260	256	344	451	571	700
270	266	356	464	587	717
280	276	368	478	602	734
290	286	379	491	617	750
300	296	391	504	631	766
310	306	402	516	645	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	127	194	280	382	494
20	145	222	321	437	565
25	149	228	329	449	580
30	149	228	329	449	580
35	149	228	329	449	580
40	149	228	329	449	580
45	141	216	312	426	550
50	133	203	293	399	516
55	123	188	271	369	477
60	112	171	247	337	436
65	101	155	223	305	394
70	91	139	201	273	353
75	81	124	179	244	316
80	73	111	160	219	283
85	65	100	144	196	253
90	59	90	129	176	228

Calculate Your Strength Level

Female Box Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	81 lb
Novice	126 lb
Intermediate	184 lb
Advanced	253 lb
Elite	328 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

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 184 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 81 lb (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

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	60	99	150	211	279
100	65	105	157	219	289
110	70	111	164	228	298
120	74	116	170	235	307
130	78	121	177	242	315
140	82	126	182	249	323
150	85	130	188	255	330
160	89	135	193	261	337
170	92	139	198	267	343
180	95	143	202	272	349
190	98	146	207	278	355
200	101	150	211	283	361
210	104	153	215	287	366
220	107	157	219	292	371
230	110	160	223	296	376
240	112	163	227	300	381
250	115	166	230	305	385
260	117	169	234	309	390

Age	Beg.	Nov.	Int.	Adv.	Elite
15	69	107	157	215	280
20	79	123	179	246	320
25	81	126	184	253	328
30	81	126	184	253	328
35	81	126	184	253	328
40	81	126	184	253	328
45	77	120	175	240	311
50	72	112	164	225	292
55	67	104	152	208	270
60	61	95	138	190	247
65	55	86	125	172	223
70	49	77	112	154	200
75	44	69	100	138	179
80	40	61	90	123	160
85	35	55	80	110	143
90	32	50	72	99	129

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	76	127	194	276	367
120	89	144	215	301	396
130	103	161	236	325	424
140	116	177	255	348	450
150	129	193	275	370	475
160	141	209	293	392	499
170	154	224	311	412	522
180	166	238	328	432	545
190	178	253	345	451	566
200	190	267	361	470	587
210	201	280	377	488	608
220	213	294	393	506	627
230	224	307	408	523	646
240	235	320	422	539	665
250	245	332	437	556	683
260	256	344	451	571	700
270	266	356	464	587	717
280	276	368	478	602	734
290	286	379	491	617	750
300	296	391	504	631	766
310	306	402	516	645	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	127	194	280	382	494
20	145	222	321	437	565
25	149	228	329	449	580
30	149	228	329	449	580
35	149	228	329	449	580
40	149	228	329	449	580
45	141	216	312	426	550
50	133	203	293	399	516
55	123	188	271	369	477
60	112	171	247	337	436
65	101	155	223	305	394
70	91	139	201	273	353
75	81	124	179	244	316
80	73	111	160	219	283
85	65	100	144	196	253
90	59	90	129	176	228

BW	Beg.	Nov.	Int.	Adv.	Elite
90	60	99	150	211	279
100	65	105	157	219	289
110	70	111	164	228	298
120	74	116	170	235	307
130	78	121	177	242	315
140	82	126	182	249	323
150	85	130	188	255	330
160	89	135	193	261	337
170	92	139	198	267	343
180	95	143	202	272	349
190	98	146	207	278	355
200	101	150	211	283	361
210	104	153	215	287	366
220	107	157	219	292	371
230	110	160	223	296	376
240	112	163	227	300	381
250	115	166	230	305	385
260	117	169	234	309	390

Age	Beg.	Nov.	Int.	Adv.	Elite
15	69	107	157	215	280
20	79	123	179	246	320
25	81	126	184	253	328
30	81	126	184	253	328
35	81	126	184	253	328
40	81	126	184	253	328
45	77	120	175	240	311
50	72	112	164	225	292
55	67	104	152	208	270
60	61	95	138	190	247
65	55	86	125	172	223
70	49	77	112	154	200
75	44	69	100	138	179
80	40	61	90	123	160
85	35	55	80	110	143
90	32	50	72	99	129

BW	Beg.	Nov.	Int.	Adv.	Elite
110	76	127	194	276	367
120	89	144	215	301	396
130	103	161	236	325	424
140	116	177	255	348	450
150	129	193	275	370	475
160	141	209	293	392	499
170	154	224	311	412	522
180	166	238	328	432	545
190	178	253	345	451	566
200	190	267	361	470	587
210	201	280	377	488	608
220	213	294	393	506	627
230	224	307	408	523	646
240	235	320	422	539	665
250	245	332	437	556	683
260	256	344	451	571	700
270	266	356	464	587	717
280	276	368	478	602	734
290	286	379	491	617	750
300	296	391	504	631	766
310	306	402	516	645	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	127	194	280	382	494
20	145	222	321	437	565
25	149	228	329	449	580
30	149	228	329	449	580
35	149	228	329	449	580
40	149	228	329	449	580
45	141	216	312	426	550
50	133	203	293	399	516
55	123	188	271	369	477
60	112	171	247	337	436
65	101	155	223	305	394
70	91	139	201	273	353
75	81	124	179	244	316
80	73	111	160	219	283
85	65	100	144	196	253
90	59	90	129	176	228

BW	Beg.	Nov.	Int.	Adv.	Elite
90	60	99	150	211	279
100	65	105	157	219	289
110	70	111	164	228	298
120	74	116	170	235	307
130	78	121	177	242	315
140	82	126	182	249	323
150	85	130	188	255	330
160	89	135	193	261	337
170	92	139	198	267	343
180	95	143	202	272	349
190	98	146	207	278	355
200	101	150	211	283	361
210	104	153	215	287	366
220	107	157	219	292	371
230	110	160	223	296	376
240	112	163	227	300	381
250	115	166	230	305	385
260	117	169	234	309	390

Age	Beg.	Nov.	Int.	Adv.	Elite
15	69	107	157	215	280
20	79	123	179	246	320
25	81	126	184	253	328
30	81	126	184	253	328
35	81	126	184	253	328
40	81	126	184	253	328
45	77	120	175	240	311
50	72	112	164	225	292
55	67	104	152	208	270
60	61	95	138	190	247
65	55	86	125	172	223
70	49	77	112	154	200
75	44	69	100	138	179
80	40	61	90	123	160
85	35	55	80	110	143
90	32	50	72	99	129

BW	Beg.	Nov.	Int.	Adv.	Elite
110	76	127	194	276	367
120	89	144	215	301	396
130	103	161	236	325	424
140	116	177	255	348	450
150	129	193	275	370	475
160	141	209	293	392	499
170	154	224	311	412	522
180	166	238	328	432	545
190	178	253	345	451	566
200	190	267	361	470	587
210	201	280	377	488	608
220	213	294	393	506	627
230	224	307	408	523	646
240	235	320	422	539	665
250	245	332	437	556	683
260	256	344	451	571	700
270	266	356	464	587	717
280	276	368	478	602	734
290	286	379	491	617	750
300	296	391	504	631	766
310	306	402	516	645	781

Age	Beg.	Nov.	Int.	Adv.	Elite
15	127	194	280	382	494
20	145	222	321	437	565
25	149	228	329	449	580
30	149	228	329	449	580
35	149	228	329	449	580
40	149	228	329	449	580
45	141	216	312	426	550
50	133	203	293	399	516
55	123	188	271	369	477
60	112	171	247	337	436
65	101	155	223	305	394
70	91	139	201	273	353
75	81	124	179	244	316
80	73	111	160	219	283
85	65	100	144	196	253
90	59	90	129	176	228

BW	Beg.	Nov.	Int.	Adv.	Elite
90	60	99	150	211	279
100	65	105	157	219	289
110	70	111	164	228	298
120	74	116	170	235	307
130	78	121	177	242	315
140	82	126	182	249	323
150	85	130	188	255	330
160	89	135	193	261	337
170	92	139	198	267	343
180	95	143	202	272	349
190	98	146	207	278	355
200	101	150	211	283	361
210	104	153	215	287	366
220	107	157	219	292	371
230	110	160	223	296	376
240	112	163	227	300	381
250	115	166	230	305	385
260	117	169	234	309	390

Age	Beg.	Nov.	Int.	Adv.	Elite
15	69	107	157	215	280
20	79	123	179	246	320
25	81	126	184	253	328
30	81	126	184	253	328
35	81	126	184	253	328
40	81	126	184	253	328
45	77	120	175	240	311
50	72	112	164	225	292
55	67	104	152	208	270
60	61	95	138	190	247
65	55	86	125	172	223
70	49	77	112	154	200
75	44	69	100	138	179
80	40	61	90	123	160
85	35	55	80	110	143
90	32	50	72	99	129