Bulgarian Split Squat Standards

Measured in lb

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

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Bulgarian Split Squat standards are based on 95,000 lifts by Strength Level users

♂ Male
♀ Female

Male Bulgarian Split Squat Standards (lb)

Strength Level	Weight
Beginner	36 lb
Novice	78 lb
Intermediate	140 lb
Advanced	221 lb
Elite	315 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.75x

How much should I be able to Bulgarian Split Squat? (lb)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a male lifter is 140 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bulgarian Split Squat? Male beginners should aim to lift 36 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	36	78	136	207
120	15	43	89	151	225
130	19	51	100	165	242
140	24	58	110	178	258
150	29	66	120	191	273
160	34	73	130	203	288
170	39	81	140	216	303
180	44	88	150	227	317
190	49	95	159	239	330
200	55	102	168	250	343
210	60	109	177	261	356
220	65	116	185	271	368
230	70	123	194	281	380
240	75	129	202	291	392
250	80	136	210	301	403
260	85	142	218	311	414
270	90	148	226	320	425
280	94	155	234	329	435
290	99	161	241	338	445
300	104	167	249	346	455
310	109	173	256	355	465

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	67	120	188	268
20	35	76	137	215	307
25	36	78	140	221	315
30	36	78	140	221	315
35	36	78	140	221	315
40	36	78	140	221	315
45	34	74	133	210	298
50	32	70	125	197	280
55	29	64	116	182	259
60	27	59	106	166	236
65	24	53	95	150	214
70	22	48	86	135	192
75	19	43	77	120	171
80	17	38	68	108	153
85	16	34	61	96	137
90	14	31	55	87	124

Calculate Your Strength Level

Female Bulgarian Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	21 lb
Novice	44 lb
Intermediate	76 lb
Advanced	118 lb
Elite	165 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.35x
Intermediate	0.55x
Advanced	0.85x
Elite	1.20x

How much should I be able to Bulgarian Split Squat? (lb)

What is the average Bulgarian Split Squat? The average Bulgarian Split Squat weight for a female lifter is 76 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Bulgarian Split Squat? Female beginners should aim to lift 21 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	31	59	95	137
100	15	35	63	100	144
110	17	38	67	106	150
120	19	40	71	110	156
130	21	43	75	115	161
140	23	46	78	119	166
150	25	48	81	123	171
160	26	51	84	127	175
170	28	53	87	130	179
180	30	55	90	134	183
190	31	57	93	137	187
200	33	59	96	140	191
210	34	61	98	143	195
220	36	63	100	146	198
230	37	65	103	149	201
240	38	67	105	152	205
250	40	69	107	155	208
260	41	70	109	157	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	65	100	141
20	21	43	75	115	161
25	21	44	76	118	165
30	21	44	76	118	165
35	21	44	76	118	165
40	21	44	76	118	165
45	20	42	73	112	157
50	19	39	68	105	147
55	18	36	63	97	136
60	16	33	57	89	124
65	15	30	52	80	112
70	13	27	47	72	101
75	12	24	42	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65

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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	11	36	78	136	207
120	15	43	89	151	225
130	19	51	100	165	242
140	24	58	110	178	258
150	29	66	120	191	273
160	34	73	130	203	288
170	39	81	140	216	303
180	44	88	150	227	317
190	49	95	159	239	330
200	55	102	168	250	343
210	60	109	177	261	356
220	65	116	185	271	368
230	70	123	194	281	380
240	75	129	202	291	392
250	80	136	210	301	403
260	85	142	218	311	414
270	90	148	226	320	425
280	94	155	234	329	435
290	99	161	241	338	445
300	104	167	249	346	455
310	109	173	256	355	465

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	67	120	188	268
20	35	76	137	215	307
25	36	78	140	221	315
30	36	78	140	221	315
35	36	78	140	221	315
40	36	78	140	221	315
45	34	74	133	210	298
50	32	70	125	197	280
55	29	64	116	182	259
60	27	59	106	166	236
65	24	53	95	150	214
70	22	48	86	135	192
75	19	43	77	120	171
80	17	38	68	108	153
85	16	34	61	96	137
90	14	31	55	87	124

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	31	59	95	137
100	15	35	63	100	144
110	17	38	67	106	150
120	19	40	71	110	156
130	21	43	75	115	161
140	23	46	78	119	166
150	25	48	81	123	171
160	26	51	84	127	175
170	28	53	87	130	179
180	30	55	90	134	183
190	31	57	93	137	187
200	33	59	96	140	191
210	34	61	98	143	195
220	36	63	100	146	198
230	37	65	103	149	201
240	38	67	105	152	205
250	40	69	107	155	208
260	41	70	109	157	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	65	100	141
20	21	43	75	115	161
25	21	44	76	118	165
30	21	44	76	118	165
35	21	44	76	118	165
40	21	44	76	118	165
45	20	42	73	112	157
50	19	39	68	105	147
55	18	36	63	97	136
60	16	33	57	89	124
65	15	30	52	80	112
70	13	27	47	72	101
75	12	24	42	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	36	78	136	207
120	15	43	89	151	225
130	19	51	100	165	242
140	24	58	110	178	258
150	29	66	120	191	273
160	34	73	130	203	288
170	39	81	140	216	303
180	44	88	150	227	317
190	49	95	159	239	330
200	55	102	168	250	343
210	60	109	177	261	356
220	65	116	185	271	368
230	70	123	194	281	380
240	75	129	202	291	392
250	80	136	210	301	403
260	85	142	218	311	414
270	90	148	226	320	425
280	94	155	234	329	435
290	99	161	241	338	445
300	104	167	249	346	455
310	109	173	256	355	465

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	67	120	188	268
20	35	76	137	215	307
25	36	78	140	221	315
30	36	78	140	221	315
35	36	78	140	221	315
40	36	78	140	221	315
45	34	74	133	210	298
50	32	70	125	197	280
55	29	64	116	182	259
60	27	59	106	166	236
65	24	53	95	150	214
70	22	48	86	135	192
75	19	43	77	120	171
80	17	38	68	108	153
85	16	34	61	96	137
90	14	31	55	87	124

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	31	59	95	137
100	15	35	63	100	144
110	17	38	67	106	150
120	19	40	71	110	156
130	21	43	75	115	161
140	23	46	78	119	166
150	25	48	81	123	171
160	26	51	84	127	175
170	28	53	87	130	179
180	30	55	90	134	183
190	31	57	93	137	187
200	33	59	96	140	191
210	34	61	98	143	195
220	36	63	100	146	198
230	37	65	103	149	201
240	38	67	105	152	205
250	40	69	107	155	208
260	41	70	109	157	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	65	100	141
20	21	43	75	115	161
25	21	44	76	118	165
30	21	44	76	118	165
35	21	44	76	118	165
40	21	44	76	118	165
45	20	42	73	112	157
50	19	39	68	105	147
55	18	36	63	97	136
60	16	33	57	89	124
65	15	30	52	80	112
70	13	27	47	72	101
75	12	24	42	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65

BW	Beg.	Nov.	Int.	Adv.	Elite
110	11	36	78	136	207
120	15	43	89	151	225
130	19	51	100	165	242
140	24	58	110	178	258
150	29	66	120	191	273
160	34	73	130	203	288
170	39	81	140	216	303
180	44	88	150	227	317
190	49	95	159	239	330
200	55	102	168	250	343
210	60	109	177	261	356
220	65	116	185	271	368
230	70	123	194	281	380
240	75	129	202	291	392
250	80	136	210	301	403
260	85	142	218	311	414
270	90	148	226	320	425
280	94	155	234	329	435
290	99	161	241	338	445
300	104	167	249	346	455
310	109	173	256	355	465

Age	Beg.	Nov.	Int.	Adv.	Elite
15	30	67	120	188	268
20	35	76	137	215	307
25	36	78	140	221	315
30	36	78	140	221	315
35	36	78	140	221	315
40	36	78	140	221	315
45	34	74	133	210	298
50	32	70	125	197	280
55	29	64	116	182	259
60	27	59	106	166	236
65	24	53	95	150	214
70	22	48	86	135	192
75	19	43	77	120	171
80	17	38	68	108	153
85	16	34	61	96	137
90	14	31	55	87	124

BW	Beg.	Nov.	Int.	Adv.	Elite
90	13	31	59	95	137
100	15	35	63	100	144
110	17	38	67	106	150
120	19	40	71	110	156
130	21	43	75	115	161
140	23	46	78	119	166
150	25	48	81	123	171
160	26	51	84	127	175
170	28	53	87	130	179
180	30	55	90	134	183
190	31	57	93	137	187
200	33	59	96	140	191
210	34	61	98	143	195
220	36	63	100	146	198
230	37	65	103	149	201
240	38	67	105	152	205
250	40	69	107	155	208
260	41	70	109	157	211

Age	Beg.	Nov.	Int.	Adv.	Elite
15	18	38	65	100	141
20	21	43	75	115	161
25	21	44	76	118	165
30	21	44	76	118	165
35	21	44	76	118	165
40	21	44	76	118	165
45	20	42	73	112	157
50	19	39	68	105	147
55	18	36	63	97	136
60	16	33	57	89	124
65	15	30	52	80	112
70	13	27	47	72	101
75	12	24	42	64	90
80	10	21	37	57	81
85	9	19	33	51	72
90	8	17	30	46	65