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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 6,000 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 17 x0.16 39 x0.35 70 x0.64 111 x1.01 158 x1.44
120 20 x0.17 42 x0.35 75 x0.63 117 x0.98 166 x1.38
130 22 x0.17 46 x0.35 80 x0.61 123 x0.95 173 x1.33
140 25 x0.18 50 x0.35 84 x0.6 129 x0.92 180 x1.28
150 27 x0.18 53 x0.35 89 x0.59 134 x0.89 186 x1.24
160 30 x0.18 56 x0.35 93 x0.58 139 x0.87 192 x1.2
170 32 x0.19 59 x0.35 97 x0.57 144 x0.85 198 x1.16
180 34 x0.19 62 x0.35 101 x0.56 149 x0.83 203 x1.13
190 36 x0.19 65 x0.34 105 x0.55 153 x0.81 208 x1.1
200 38 x0.19 68 x0.34 108 x0.54 158 x0.79 214 x1.07
210 40 x0.19 71 x0.34 112 x0.53 162 x0.77 218 x1.04
220 43 x0.19 74 x0.33 115 x0.52 166 x0.75 223 x1.01
230 45 x0.19 76 x0.33 118 x0.51 170 x0.74 228 x0.99
240 46 x0.19 79 x0.33 122 x0.51 174 x0.72 232 x0.97
250 48 x0.19 81 x0.32 125 x0.5 177 x0.71 236 x0.95
260 50 x0.19 84 x0.32 128 x0.49 181 x0.7 240 x0.92
270 52 x0.19 86 x0.32 131 x0.48 184 x0.68 244 x0.91
280 54 x0.19 88 x0.32 133 x0.48 188 x0.67 248 x0.89
290 56 x0.19 91 x0.31 136 x0.47 191 x0.66 252 x0.87
300 57 x0.19 93 x0.31 139 x0.46 194 x0.65 256 x0.85
310 59 x0.19 95 x0.31 142 x0.46 197 x0.64 259 x0.84
All 30 58 97 145 201

These male standards were last updated 20 hours 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.

Female Goblet Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 15 x0.16 28 x0.31 47 x0.52 70 x0.78 97 x1.08
100 16 x0.16 30 x0.3 49 x0.49 73 x0.73 100 x1
110 17 x0.16 31 x0.29 51 x0.46 75 x0.69 103 x0.94
120 18 x0.15 33 x0.27 53 x0.44 78 x0.65 106 x0.88
130 19 x0.15 34 x0.26 55 x0.42 80 x0.61 108 x0.83
140 20 x0.15 36 x0.25 56 x0.4 82 x0.58 111 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 x0.53 115 x0.72
170 23 x0.14 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 25 x0.13 41 x0.22 64 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 x0.21 66 x0.31 93 x0.44 124 x0.59
220 27 x0.12 44 x0.2 67 x0.31 95 x0.43 125 x0.57
230 28 x0.12 45 x0.2 68 x0.3 96 x0.42 127 x0.55
240 28 x0.12 46 x0.19 69 x0.29 97 x0.41 128 x0.53
250 29 x0.12 47 x0.19 70 x0.28 98 x0.39 130 x0.52
260 30 x0.11 48 x0.18 71 x0.27 100 x0.38 131 x0.5
All 20 35 56 82 111

These female standards were last updated 20 hours ago and are based on 918 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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 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 Tricep Extension Dumbbell Fly Dumbbell Shrug Dumbbell Lunge Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Arnold Press Dumbbell Front Raise Incline Dumbbell Curl Dumbbell Bulgarian Split Squat Dumbbell Pullover Incline Dumbbell Fly Dumbbell Reverse Fly Decline Dumbbell Bench Press

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