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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 10,000 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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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Goblet Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 16 x0.15 37 x0.34 68 x0.62 108 x0.98 155 x1.41
120 19 x0.16 41 x0.34 73 x0.61 115 x0.96 163 x1.36
130 22 x0.17 45 x0.34 78 x0.6 121 x0.93 170 x1.31
140 24 x0.17 48 x0.35 83 x0.59 127 x0.91 177 x1.27
150 27 x0.18 52 x0.35 88 x0.58 133 x0.88 184 x1.23
160 29 x0.18 55 x0.35 92 x0.58 138 x0.86 190 x1.19
170 31 x0.19 59 x0.35 96 x0.57 143 x0.84 196 x1.16
180 34 x0.19 62 x0.34 100 x0.56 148 x0.82 202 x1.12
190 36 x0.19 65 x0.34 104 x0.55 153 x0.8 208 x1.09
200 38 x0.19 68 x0.34 108 x0.54 157 x0.79 213 x1.07
210 41 x0.19 71 x0.34 112 x0.53 162 x0.77 218 x1.04
220 43 x0.19 74 x0.34 115 x0.52 166 x0.76 223 x1.02
230 45 x0.19 77 x0.33 119 x0.52 170 x0.74 228 x0.99
240 47 x0.2 79 x0.33 122 x0.51 174 x0.73 233 x0.97
250 49 x0.2 82 x0.33 125 x0.5 178 x0.71 237 x0.95
260 51 x0.2 84 x0.32 129 x0.49 182 x0.7 242 x0.93
270 53 x0.2 87 x0.32 132 x0.49 186 x0.69 246 x0.91
280 55 x0.2 89 x0.32 135 x0.48 189 x0.68 250 x0.89
290 57 x0.2 92 x0.32 138 x0.47 193 x0.67 254 x0.88
300 59 x0.2 94 x0.31 141 x0.47 196 x0.65 258 x0.86
310 60 x0.19 97 x0.31 143 x0.46 200 x0.64 262 x0.84
All 29 57 96 144 200

These male standards were last updated 3 weeks ago and are based on 2,000 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 15 x0.17 29 x0.32 47 x0.53 71 x0.79 98 x1.09
100 16 x0.16 30 x0.3 50 x0.5 74 x0.74 101 x1.01
110 17 x0.16 32 x0.29 52 x0.47 76 x0.69 104 x0.94
120 18 x0.15 33 x0.28 53 x0.44 78 x0.65 106 x0.89
130 19 x0.15 34 x0.27 55 x0.42 80 x0.62 109 x0.84
140 20 x0.14 36 x0.26 57 x0.4 82 x0.59 111 x0.79
150 21 x0.14 37 x0.25 58 x0.39 84 x0.56 113 x0.75
160 22 x0.14 38 x0.24 59 x0.37 86 x0.54 115 x0.72
170 23 x0.13 39 x0.23 61 x0.36 87 x0.51 117 x0.69
180 24 x0.13 40 x0.22 62 x0.35 89 x0.49 119 x0.66
190 24 x0.13 41 x0.22 63 x0.33 90 x0.48 120 x0.63
200 25 x0.13 42 x0.21 65 x0.32 92 x0.46 122 x0.61
210 26 x0.12 43 x0.2 66 x0.31 93 x0.44 124 x0.59
220 27 x0.12 44 x0.2 67 x0.3 94 x0.43 125 x0.57
230 27 x0.12 45 x0.19 68 x0.29 96 x0.42 127 x0.55
240 28 x0.12 46 x0.19 69 x0.29 97 x0.4 128 x0.53
250 28 x0.11 46 x0.19 70 x0.28 98 x0.39 129 x0.52
260 29 x0.11 47 x0.18 71 x0.27 99 x0.38 131 x0.5
All 20 35 56 82 112

These female standards were last updated 3 weeks ago and are based on 1,000 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.

More Exercises

Barbell

Bench Press 9,194,000 lifts Squat 5,407,000 lifts Deadlift 5,495,000 lifts Shoulder Press 1,396,000 lifts Barbell Curl 690,000 lifts Military Press 89,000 lifts Front Squat 467,000 lifts Bent Over Row 436,000 lifts Incline Bench Press 256,000 lifts Hex Bar Deadlift 170,000 lifts Sumo Deadlift 40,000 lifts Hip Thrust 93,000 lifts Rack Pull 15,000 lifts Romanian Deadlift 107,000 lifts Close Grip Bench Press 18,000 lifts Decline Bench Press 51,000 lifts T-Bar Row 39,000 lifts Preacher Curl 14,000 lifts Pendlay Row 32,000 lifts Barbell Shrug 61,000 lifts Floor Press 5,000 lifts Lying Tricep Extension 28,000 lifts Stiff Legged Deadlift 6,000 lifts Box Squat 9,000 lifts Tricep Extension 36,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 4,000 lifts Landmine Squat 1,000 lifts Barbell Lunge 4,000 lifts Good Morning 20,000 lifts Zercher Squat 4,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 769,000 lifts Push Ups 359,000 lifts Chin Ups 159,000 lifts Dips 310,000 lifts Bodyweight Squat 14,000 lifts Sit Ups 41,000 lifts Muscle Ups 39,000 lifts Handstand Push Ups 5,000 lifts Single Leg Squat 9,000 lifts Crunches 23,000 lifts One Arm Push Ups 6,000 lifts Burpees 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 365,000 lifts Clean and Jerk 131,000 lifts Clean 105,000 lifts Snatch 135,000 lifts Push Press 90,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Push Jerk 11,000 lifts Thruster 14,000 lifts

Dumbbell

Dumbbell Bench Press 556,000 lifts Dumbbell Curl 479,000 lifts Dumbbell Shoulder Press 281,000 lifts Incline Dumbbell Bench Press 129,000 lifts Dumbbell Row 121,000 lifts Dumbbell Lateral Raise 81,000 lifts Dumbbell Hammer Curl 20,000 lifts Dumbbell Shrug 40,000 lifts Goblet Squat 10,000 lifts Dumbbell Fly 36,000 lifts Dumbbell Lunge 30,000 lifts Dumbbell Bulgarian Split Squat 8,000 lifts Dumbbell Tricep Extension 28,000 lifts Arnold Press 6,000 lifts Dumbbell Front Raise 30,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Pullover 3,000 lifts Dumbbell Concentration Curl 23,000 lifts Dumbbell Reverse Fly 2,000 lifts Incline Dumbbell Curl 4,000 lifts Incline Dumbbell Fly 13,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 228,000 lifts Chest Press 26,000 lifts Horizontal Leg Press 134,000 lifts Leg Extension 83,000 lifts Machine Shoulder Press 11,000 lifts Calf Raise 47,000 lifts Seated Leg Curl 33,000 lifts Lying Leg Curl 25,000 lifts Hack Squat 7,000 lifts Vertical Leg Press 7,000 lifts Pec Deck Fly 8,000 lifts Seated Calf Raise 4,000 lifts Hip Abduction 4,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 196,000 lifts Seated Cable Row 20,000 lifts Tricep Pushdown 55,000 lifts Tricep Rope Pushdown 41,000 lifts Cable Fly 5,000 lifts Face Pull 6,000 lifts + More Exercises

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

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