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.
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.
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.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
Can't find the exercise you want?
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