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.

Our box squat standards are based on 52,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Box Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 76 x0.69 127 x1.15 194 x1.77 276 x2.51 367 x3.34
120 89 x0.74 144 x1.2 215 x1.8 301 x2.51 396 x3.3
130 103 x0.79 161 x1.24 236 x1.81 325 x2.5 424 x3.26
140 116 x0.83 177 x1.27 255 x1.82 348 x2.49 450 x3.21
150 129 x0.86 193 x1.29 275 x1.83 370 x2.47 475 x3.17
160 141 x0.88 209 x1.3 293 x1.83 392 x2.45 499 x3.12
170 154 x0.9 224 x1.32 311 x1.83 412 x2.43 522 x3.07
180 166 x0.92 238 x1.32 328 x1.82 432 x2.4 545 x3.03
190 178 x0.94 253 x1.33 345 x1.82 451 x2.38 566 x2.98
200 190 x0.95 267 x1.33 361 x1.81 470 x2.35 587 x2.94
210 201 x0.96 280 x1.33 377 x1.8 488 x2.32 608 x2.89
220 213 x0.97 294 x1.33 393 x1.78 506 x2.3 627 x2.85
230 224 x0.97 307 x1.33 408 x1.77 523 x2.27 646 x2.81
240 235 x0.98 320 x1.33 422 x1.76 539 x2.25 665 x2.77
250 245 x0.98 332 x1.33 437 x1.75 556 x2.22 683 x2.73
260 256 x0.98 344 x1.32 451 x1.73 571 x2.2 700 x2.69
270 266 x0.99 356 x1.32 464 x1.72 587 x2.17 717 x2.66
280 276 x0.99 368 x1.31 478 x1.71 602 x2.15 734 x2.62
290 286 x0.99 379 x1.31 491 x1.69 617 x2.13 750 x2.59
300 296 x0.99 391 x1.3 504 x1.68 631 x2.1 766 x2.55
310 306 x0.99 402 x1.3 516 x1.66 645 x2.08 781 x2.52
All 149 228 329 449 580

These male standards were last updated August and are based on 9,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Female Box Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 60 x0.67 99 x1.1 150 x1.66 211 x2.34 279 x3.1
100 65 x0.65 105 x1.05 157 x1.57 219 x2.19 289 x2.89
110 70 x0.63 111 x1.01 164 x1.49 228 x2.07 298 x2.71
120 74 x0.62 116 x0.97 170 x1.42 235 x1.96 307 x2.56
130 78 x0.6 121 x0.93 177 x1.36 242 x1.86 315 x2.42
140 82 x0.58 126 x0.9 182 x1.3 249 x1.78 323 x2.3
150 85 x0.57 130 x0.87 188 x1.25 255 x1.7 330 x2.2
160 89 x0.55 135 x0.84 193 x1.2 261 x1.63 337 x2.1
170 92 x0.54 139 x0.82 198 x1.16 267 x1.57 343 x2.02
180 95 x0.53 143 x0.79 202 x1.12 272 x1.51 349 x1.94
190 98 x0.52 146 x0.77 207 x1.09 278 x1.46 355 x1.87
200 101 x0.51 150 x0.75 211 x1.06 283 x1.41 361 x1.8
210 104 x0.5 153 x0.73 215 x1.02 287 x1.37 366 x1.74
220 107 x0.49 157 x0.71 219 x1 292 x1.33 371 x1.69
230 110 x0.48 160 x0.7 223 x0.97 296 x1.29 376 x1.63
240 112 x0.47 163 x0.68 227 x0.94 300 x1.25 381 x1.59
250 115 x0.46 166 x0.66 230 x0.92 305 x1.22 385 x1.54
260 117 x0.45 169 x0.65 234 x0.9 309 x1.19 390 x1.5
All 81 126 184 253 328

These female standards were last updated August and are based on 2,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
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 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Pushups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts Cable Crunches 1 lift Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare box squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Front Squat Bent Over Row Incline Bench Press Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Military Press Seated Shoulder Press Close Grip Bench Press EZ Bar Curl Barbell Shrug Lying Tricep Extension Strict Curl Decline Bench Press Zercher Squat Pendlay Row T-Bar Row Preacher Curl Paused Bench Press Rack Pull Upright Row Floor Press Barbell Reverse Lunge Wrist Curl Stiff Leg Deadlift Barbell Calf Raise Bulgarian Split Squat Barbell Lunge Tricep Extension Good Morning Split Squat Pause Squat Bodyweight Calf Raise Safety Bar Squat Neck Curl Deficit Deadlift Log Press Reverse Barbell Curl Wide Grip Bench Press Sumo Squat Single Leg Deadlift Neck Extension Barbell Glute Bridge Reverse Grip Bench Press Reverse Wrist Curl Pause Deadlift JM Press Ab Wheel Rollout Bench Pull Snatch Grip Deadlift Bench Pin Press Behind The Neck Press Barbell Hack Squat Landmine Press Landmine Squat Pin Squat Snatch Deadlift Barbell Front Raise Belt Squat Reverse Curl Yates Row Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

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