Goblet Squat

Goblet Squat Standards

Measured in lb

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

Our community Goblet Squat standards are based on 227,971 lifts by Strength Level users
Goblet Squat

Male Goblet Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner30 lb
Novice56 lb
Intermediate93 lb
Advanced140 lb
Elite192 lb
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.35x
Intermediate0.55x
Advanced0.85x
Elite1.15x

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 93 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 30 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

BWBeg.Nov.Int.Adv.Elite
110173767105150
120204172112158
130224577118165
140254882123172
150275286129178
160305590134184
170325894139190
180346198144195
1903764102149201
2003967106153206
2104170109157211
2204373113161216
2304576116165220
2404778119169225
2504981123173229
2605183126177233
2705386129180237
2805588132184241
2905791134187245
3005993137190249
3106095140194253
AgeBeg.Nov.Int.Adv.Elite
15254879119164
20295591136187
25305693140192
30305693140192
35305693140192
40305693140192
45285389132182
50265083124171
55244677115158
60224270105145
6520386395131
7018345785117
7516315176105
801427456894
851325416184
901222375576

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%

Calculate Your Strength Level

lb
lb
years old

Female Goblet Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner20 lb
Novice37 lb
Intermediate58 lb
Advanced85 lb
Elite115 lb
Strength LevelBodyweight Ratio
Beginner0.15x
Novice0.25x
Intermediate0.40x
Advanced0.60x
Elite0.85x

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 20 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

BWBeg.Nov.Int.Adv.Elite
9016305074103
10017325277105
11018335479108
12019345581110
13020365783113
14021375885115
15022386087117
16023396188119
17023406290120
18024416491122
19025426593124
20025436694125
21026446795127
22027446896128
23027456997129
24028467099131
250284771100132
260294772101133
AgeBeg.Nov.Int.Adv.Elite
151731507298
2020365783112
2520375885115
3020375885115
3520375885115
4020375885115
4519355581109
5018335276103
551730487095
601527446487
651425405878
701222355270
751120324663
801018284156
85916253750
90814233345

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%

Calculate Your Strength Level

lb
lb
years old

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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.