Goblet Squat Standards (lb)

The average Goblet Squat is 88 lb for men and 58 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Goblet Squat strength standards are based on 385,610 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Goblet Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	31 lb
Novice	55 lb
Intermediate	88 lb
Advanced	129 lb
Elite	174 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.75x
Elite	1.05x

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

What is the average Goblet Squat? The average Goblet Squat weight for a male lifter is 88 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Goblet Squat? Male beginners should aim to lift 31 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	39	66	100	140
120	22	42	70	106	146
130	24	45	74	111	152
140	26	48	78	115	157
150	29	51	82	120	163
160	31	54	85	124	168
170	33	57	89	128	172
180	35	59	92	132	177
190	37	62	95	136	181
200	39	64	98	139	185
210	40	67	101	143	189
220	42	69	104	146	193
230	44	71	107	150	197
240	46	73	109	153	201
250	47	75	112	156	204
260	49	78	115	159	208
270	51	80	117	162	211
280	52	82	119	164	214
290	54	83	122	167	217
300	55	85	124	170	220
310	57	87	126	172	223

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	47	75	110	149
20	30	54	86	125	170
25	31	55	88	129	174
30	31	55	88	129	174
35	31	55	88	129	174
40	31	55	88	129	174
45	29	52	83	122	165
50	27	49	78	114	154
55	25	45	72	105	142
60	23	41	66	96	130
65	21	37	59	87	118
70	19	34	54	78	106
75	17	30	48	70	95
80	15	27	43	63	85
85	14	24	38	56	76
90	12	22	35	50	68

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

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

3x10 19%

3x12 13%

4x10 8%

3x8 7%

4x12 6%

3x15 6%

2x10 5%

4x8 3%

2x12 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

Female

Female Goblet Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	23 lb
Novice	38 lb
Intermediate	58 lb
Advanced	83 lb
Elite	110 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

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

What is the average Goblet Squat? The average Goblet Squat weight for a female lifter is 58 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Goblet Squat? Female beginners should aim to lift 23 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	33	52	75	101
100	20	34	53	77	103
110	21	35	55	78	105
120	22	36	56	80	107
130	22	37	57	81	108
140	23	38	58	83	110
150	24	39	59	84	111
160	24	40	60	85	112
170	25	40	61	86	114
180	25	41	62	87	115
190	26	42	63	88	116
200	26	42	64	89	117
210	27	43	64	90	118
220	27	44	65	91	119
230	28	44	66	91	120
240	28	45	66	92	121
250	29	45	67	93	122
260	29	46	68	94	123

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	32	50	70	94
20	22	37	57	81	107
25	23	38	58	83	110
30	23	38	58	83	110
35	23	38	58	83	110
40	23	38	58	83	110
45	21	36	55	78	104
50	20	34	51	73	97
55	19	31	48	68	90
60	17	28	43	62	82
65	15	26	39	56	74
70	14	23	35	50	67
75	12	21	32	45	60
80	11	19	28	40	54
85	10	17	25	36	48
90	9	15	23	32	43

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

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

3x10 22%

3x12 12%

4x10 8%

3x8 8%

3x15 8%

4x12 5%

4x8 4%

2x10 4%

4x15 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Goblet Squat strength standards

Strength Level analysed 71,470 qualifying results from 385,610 community lifts to produce our Goblet Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	385,610
Qualifying results	71,470
Male results	47,926
Female results	23,544
Data start	27 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	39	66	100	140
120	22	42	70	106	146
130	24	45	74	111	152
140	26	48	78	115	157
150	29	51	82	120	163
160	31	54	85	124	168
170	33	57	89	128	172
180	35	59	92	132	177
190	37	62	95	136	181
200	39	64	98	139	185
210	40	67	101	143	189
220	42	69	104	146	193
230	44	71	107	150	197
240	46	73	109	153	201
250	47	75	112	156	204
260	49	78	115	159	208
270	51	80	117	162	211
280	52	82	119	164	214
290	54	83	122	167	217
300	55	85	124	170	220
310	57	87	126	172	223

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	47	75	110	149
20	30	54	86	125	170
25	31	55	88	129	174
30	31	55	88	129	174
35	31	55	88	129	174
40	31	55	88	129	174
45	29	52	83	122	165
50	27	49	78	114	154
55	25	45	72	105	142
60	23	41	66	96	130
65	21	37	59	87	118
70	19	34	54	78	106
75	17	30	48	70	95
80	15	27	43	63	85
85	14	24	38	56	76
90	12	22	35	50	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	33	52	75	101
100	20	34	53	77	103
110	21	35	55	78	105
120	22	36	56	80	107
130	22	37	57	81	108
140	23	38	58	83	110
150	24	39	59	84	111
160	24	40	60	85	112
170	25	40	61	86	114
180	25	41	62	87	115
190	26	42	63	88	116
200	26	42	64	89	117
210	27	43	64	90	118
220	27	44	65	91	119
230	28	44	66	91	120
240	28	45	66	92	121
250	29	45	67	93	122
260	29	46	68	94	123

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	32	50	70	94
20	22	37	57	81	107
25	23	38	58	83	110
30	23	38	58	83	110
35	23	38	58	83	110
40	23	38	58	83	110
45	21	36	55	78	104
50	20	34	51	73	97
55	19	31	48	68	90
60	17	28	43	62	82
65	15	26	39	56	74
70	14	23	35	50	67
75	12	21	32	45	60
80	11	19	28	40	54
85	10	17	25	36	48
90	9	15	23	32	43

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	39	66	100	140
120	22	42	70	106	146
130	24	45	74	111	152
140	26	48	78	115	157
150	29	51	82	120	163
160	31	54	85	124	168
170	33	57	89	128	172
180	35	59	92	132	177
190	37	62	95	136	181
200	39	64	98	139	185
210	40	67	101	143	189
220	42	69	104	146	193
230	44	71	107	150	197
240	46	73	109	153	201
250	47	75	112	156	204
260	49	78	115	159	208
270	51	80	117	162	211
280	52	82	119	164	214
290	54	83	122	167	217
300	55	85	124	170	220
310	57	87	126	172	223

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	47	75	110	149
20	30	54	86	125	170
25	31	55	88	129	174
30	31	55	88	129	174
35	31	55	88	129	174
40	31	55	88	129	174
45	29	52	83	122	165
50	27	49	78	114	154
55	25	45	72	105	142
60	23	41	66	96	130
65	21	37	59	87	118
70	19	34	54	78	106
75	17	30	48	70	95
80	15	27	43	63	85
85	14	24	38	56	76
90	12	22	35	50	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	33	52	75	101
100	20	34	53	77	103
110	21	35	55	78	105
120	22	36	56	80	107
130	22	37	57	81	108
140	23	38	58	83	110
150	24	39	59	84	111
160	24	40	60	85	112
170	25	40	61	86	114
180	25	41	62	87	115
190	26	42	63	88	116
200	26	42	64	89	117
210	27	43	64	90	118
220	27	44	65	91	119
230	28	44	66	91	120
240	28	45	66	92	121
250	29	45	67	93	122
260	29	46	68	94	123

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	32	50	70	94
20	22	37	57	81	107
25	23	38	58	83	110
30	23	38	58	83	110
35	23	38	58	83	110
40	23	38	58	83	110
45	21	36	55	78	104
50	20	34	51	73	97
55	19	31	48	68	90
60	17	28	43	62	82
65	15	26	39	56	74
70	14	23	35	50	67
75	12	21	32	45	60
80	11	19	28	40	54
85	10	17	25	36	48
90	9	15	23	32	43

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

Goblet Squat Standards (lb)

Male

Male Goblet Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Goblet Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Goblet Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	20	39	66	100	140
120	22	42	70	106	146
130	24	45	74	111	152
140	26	48	78	115	157
150	29	51	82	120	163
160	31	54	85	124	168
170	33	57	89	128	172
180	35	59	92	132	177
190	37	62	95	136	181
200	39	64	98	139	185
210	40	67	101	143	189
220	42	69	104	146	193
230	44	71	107	150	197
240	46	73	109	153	201
250	47	75	112	156	204
260	49	78	115	159	208
270	51	80	117	162	211
280	52	82	119	164	214
290	54	83	122	167	217
300	55	85	124	170	220
310	57	87	126	172	223

Age	Beg.	Nov.	Int.	Adv.	Elite
15	26	47	75	110	149
20	30	54	86	125	170
25	31	55	88	129	174
30	31	55	88	129	174
35	31	55	88	129	174
40	31	55	88	129	174
45	29	52	83	122	165
50	27	49	78	114	154
55	25	45	72	105	142
60	23	41	66	96	130
65	21	37	59	87	118
70	19	34	54	78	106
75	17	30	48	70	95
80	15	27	43	63	85
85	14	24	38	56	76
90	12	22	35	50	68

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19	33	52	75	101
100	20	34	53	77	103
110	21	35	55	78	105
120	22	36	56	80	107
130	22	37	57	81	108
140	23	38	58	83	110
150	24	39	59	84	111
160	24	40	60	85	112
170	25	40	61	86	114
180	25	41	62	87	115
190	26	42	63	88	116
200	26	42	64	89	117
210	27	43	64	90	118
220	27	44	65	91	119
230	28	44	66	91	120
240	28	45	66	92	121
250	29	45	67	93	122
260	29	46	68	94	123

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	32	50	70	94
20	22	37	57	81	107
25	23	38	58	83	110
30	23	38	58	83	110
35	23	38	58	83	110
40	23	38	58	83	110
45	21	36	55	78	104
50	20	34	51	73	97
55	19	31	48	68	90
60	17	28	43	62	82
65	15	26	39	56	74
70	14	23	35	50	67
75	12	21	32	45	60
80	11	19	28	40	54
85	10	17	25	36	48
90	9	15	23	32	43

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54