Goblet Squat Standards (lb)

Goblet squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our goblet squat standards are based on 1,000 lifts by Strength Level users.

Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together. For example, if you bicep curl 20 lb dumbbells in each arm that would count as 20 lb not the total 40 lb.

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Male Goblet Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 19 x0.17 40 x0.36 70 x0.64 109 x0.99 153 x1.39
120 22 x0.18 44 x0.37 75 x0.63 115 x0.96 161 x1.34
130 25 x0.19 48 x0.37 81 x0.62 122 x0.93 168 x1.3
140 27 x0.2 52 x0.37 85 x0.61 127 x0.91 175 x1.25
150 30 x0.2 55 x0.37 90 x0.6 133 x0.89 182 x1.21
160 33 x0.2 59 x0.37 95 x0.59 139 x0.87 188 x1.18
170 35 x0.21 62 x0.37 99 x0.58 144 x0.85 194 x1.14
180 38 x0.21 66 x0.36 103 x0.57 149 x0.83 200 x1.11
190 40 x0.21 69 x0.36 107 x0.56 154 x0.81 206 x1.08
200 43 x0.21 72 x0.36 111 x0.55 158 x0.79 211 x1.06
210 45 x0.21 75 x0.36 115 x0.55 163 x0.77 216 x1.03
220 47 x0.21 78 x0.35 118 x0.54 167 x0.76 221 x1.01
230 49 x0.21 81 x0.35 122 x0.53 171 x0.74 226 x0.98
240 52 x0.21 83 x0.35 125 x0.52 175 x0.73 231 x0.96
250 54 x0.21 86 x0.34 128 x0.51 179 x0.72 235 x0.94
260 56 x0.21 89 x0.34 132 x0.51 183 x0.7 240 x0.92
270 58 x0.21 91 x0.34 135 x0.5 187 x0.69 244 x0.9
280 60 x0.21 94 x0.34 138 x0.49 190 x0.68 248 x0.89
290 62 x0.21 96 x0.33 141 x0.49 194 x0.67 252 x0.87
300 64 x0.21 99 x0.33 144 x0.48 197 x0.66 256 x0.85
310 66 x0.21 101 x0.33 147 x0.47 200 x0.65 260 x0.84
All 33 61 98 144 197

These male standards were last updated 5 days ago and are based on 302 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

Female Goblet Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 18 x0.2 32 x0.35 50 x0.56 73 x0.81 99 x1.09
100 18 x0.18 32 x0.32 51 x0.51 74 x0.74 99 x0.99
110 19 x0.17 33 x0.3 51 x0.47 74 x0.67 100 x0.91
120 19 x0.16 33 x0.27 52 x0.43 75 x0.62 101 x0.84
130 19 x0.15 33 x0.26 52 x0.4 75 x0.58 101 x0.78
140 19 x0.14 34 x0.24 52 x0.37 76 x0.54 102 x0.73
150 20 x0.13 34 x0.23 53 x0.35 76 x0.51 102 x0.68
160 20 x0.12 34 x0.21 53 x0.33 76 x0.48 103 x0.64
170 20 x0.12 34 x0.2 53 x0.31 77 x0.45 103 x0.61
180 20 x0.11 35 x0.19 54 x0.3 77 x0.43 103 x0.57
190 20 x0.11 35 x0.18 54 x0.28 77 x0.41 104 x0.55
200 20 x0.1 35 x0.17 54 x0.27 78 x0.39 104 x0.52
210 21 x0.1 35 x0.17 54 x0.26 78 x0.37 104 x0.5
220 21 x0.09 35 x0.16 55 x0.25 78 x0.36 105 x0.48
230 21 x0.09 36 x0.15 55 x0.24 79 x0.34 105 x0.46
240 21 x0.09 36 x0.15 55 x0.23 79 x0.33 105 x0.44
250 21 x0.08 36 x0.14 55 x0.22 79 x0.32 106 x0.42
260 21 x0.08 36 x0.14 56 x0.21 79 x0.31 106 x0.41
All 19 34 52 76 102

These female standards were last updated 5 days ago and are based on 160 filtered lifts.

Note: these dumbbell standards include the weight of the bar, normally 2 kg / 4.4 lb. Dumbbell strength standards are based on the weight of each dumbbell, not the weight of two added together.

What is my exact level?

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

Strength Level Calculator

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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Exercise Comparisons

Compare goblet squat versus one of the following exercises:

Dumbbell Bench Press Dumbbell Curl Dumbbell Shoulder Press Incline Dumbbell Press Dumbbell Row Dumbbell Lateral Raise Dumbbell Hammer Curl Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Lunge Dumbbell Front Raise Arnold Press Dumbbell Fly Dumbbell Concentration Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Lying Dumbbell Tricep Extension Incline Dumbbell Fly Decline Dumbbell Bench Press Incline Dumbbell Curl Dumbbell Reverse Fly

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