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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 26,000 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 18 x0.16 38 x0.35 68 x0.62 107 x0.97 152 x1.38
120 20 x0.17 42 x0.35 73 x0.61 113 x0.94 159 x1.33
130 23 x0.17 45 x0.35 78 x0.6 119 x0.91 166 x1.28
140 25 x0.18 49 x0.35 82 x0.59 124 x0.89 173 x1.23
150 27 x0.18 52 x0.35 86 x0.58 130 x0.86 179 x1.19
160 30 x0.19 55 x0.35 91 x0.57 134 x0.84 184 x1.15
170 32 x0.19 58 x0.34 94 x0.56 139 x0.82 190 x1.12
180 34 x0.19 61 x0.34 98 x0.55 144 x0.8 195 x1.09
190 36 x0.19 64 x0.34 102 x0.54 148 x0.78 200 x1.05
200 38 x0.19 67 x0.33 105 x0.53 152 x0.76 205 x1.03
210 40 x0.19 70 x0.33 109 x0.52 156 x0.74 210 x1
220 42 x0.19 72 x0.33 112 x0.51 160 x0.73 215 x0.98
230 44 x0.19 75 x0.33 115 x0.5 164 x0.71 219 x0.95
240 46 x0.19 77 x0.32 118 x0.49 168 x0.7 223 x0.93
250 48 x0.19 80 x0.32 121 x0.48 171 x0.69 227 x0.91
260 50 x0.19 82 x0.32 124 x0.48 175 x0.67 231 x0.89
270 52 x0.19 84 x0.31 127 x0.47 178 x0.66 235 x0.87
280 54 x0.19 87 x0.31 130 x0.46 181 x0.65 239 x0.85
290 55 x0.19 89 x0.31 132 x0.46 185 x0.64 243 x0.84
300 57 x0.19 91 x0.3 135 x0.45 188 x0.63 246 x0.82
310 59 x0.19 93 x0.3 138 x0.44 191 x0.62 250 x0.8
All 30 57 94 140 193

These male standards were last updated 5 days ago and are based on 7,000 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 49 x0.54 73 x0.81 100 x1.12
100 16 x0.16 31 x0.31 51 x0.51 75 x0.75 103 x1.03
110 18 x0.16 32 x0.29 52 x0.48 77 x0.7 106 x0.96
120 19 x0.15 34 x0.28 54 x0.45 79 x0.66 108 x0.9
130 19 x0.15 35 x0.27 56 x0.43 81 x0.63 110 x0.85
140 20 x0.15 36 x0.26 57 x0.41 83 x0.59 113 x0.8
150 21 x0.14 37 x0.25 59 x0.39 85 x0.57 115 x0.76
160 22 x0.14 38 x0.24 60 x0.37 86 x0.54 116 x0.73
170 23 x0.13 39 x0.23 61 x0.36 88 x0.52 118 x0.69
180 23 x0.13 40 x0.22 62 x0.35 89 x0.5 120 x0.67
190 24 x0.13 41 x0.22 63 x0.33 91 x0.48 121 x0.64
200 25 x0.12 42 x0.21 65 x0.32 92 x0.46 123 x0.61
210 25 x0.12 43 x0.2 66 x0.31 93 x0.44 124 x0.59
220 26 x0.12 44 x0.2 67 x0.3 95 x0.43 126 x0.57
230 27 x0.12 44 x0.19 68 x0.29 96 x0.42 127 x0.55
240 27 x0.11 45 x0.19 69 x0.29 97 x0.4 128 x0.53
250 28 x0.11 46 x0.18 69 x0.28 98 x0.39 130 x0.52
260 28 x0.11 47 x0.18 70 x0.27 99 x0.38 131 x0.5
All 20 36 57 83 113

These female standards were last updated 5 days ago and are based on 3,000 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.

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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.

More Exercises

Barbell

Bench Press 11,432,000 lifts Deadlift 6,768,000 lifts Squat 6,632,000 lifts Shoulder Press 1,720,000 lifts Barbell Curl 825,000 lifts Military Press 222,000 lifts Incline Bench Press 343,000 lifts Front Squat 548,000 lifts Bent Over Row 537,000 lifts Hex Bar Deadlift 262,000 lifts Sumo Deadlift 89,000 lifts Hip Thrust 130,000 lifts Romanian Deadlift 139,000 lifts EZ Bar Curl 10,000 lifts Rack Pull 32,000 lifts Close Grip Bench Press 40,000 lifts Decline Bench Press 66,000 lifts Lying Tricep Extension 60,000 lifts Preacher Curl 28,000 lifts T-Bar Row 67,000 lifts Pendlay Row 45,000 lifts Seated Shoulder Press 33,000 lifts Barbell Shrug 96,000 lifts Stiff Legged Deadlift 14,000 lifts Box Squat 19,000 lifts Upright Row 44,000 lifts Floor Press 12,000 lifts Bulgarian Split Squat 10,000 lifts Tricep Extension 45,000 lifts Barbell Lunge 11,000 lifts Good Morning 25,000 lifts Zercher Squat 9,000 lifts Wrist Curl 10,000 lifts Split Squat 5,000 lifts Reverse Barbell Curl 1,000 lifts Landmine Squat 3,000 lifts Reverse Grip Bench Press 991 lifts Reverse Wrist Curl 3,000 lifts

Bodyweight

Pull Ups 937,000 lifts Push Ups 451,000 lifts Dips 376,000 lifts Chin Ups 209,000 lifts Sit Ups 52,000 lifts Bodyweight Squat 33,000 lifts Muscle Ups 50,000 lifts Handstand Push Ups 10,000 lifts Burpees 10,000 lifts Diamond Pushups 2,000 lifts One Arm Push Ups 13,000 lifts Lunge 7,000 lifts Crunches 30,000 lifts Single Leg Squat 16,000 lifts One Arm Pull Ups 2,000 lifts Hanging Leg Raise 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Toes To Bar 885 lifts Back Extension 1,000 lifts Glute Ham Raise 422 lifts Russian Twist 1,000 lifts Glute Bridge 906 lifts Lying Leg Raise 743 lifts Inverted Row 818 lifts

Olympic

Power Clean 410,000 lifts Clean and Jerk 153,000 lifts Snatch 156,000 lifts Clean 121,000 lifts Hang Clean 3,000 lifts Push Press 106,000 lifts Power Snatch 8,000 lifts Clean and Press 106,000 lifts Overhead Squat 15,000 lifts Push Jerk 15,000 lifts Thruster 18,000 lifts

Dumbbell

Dumbbell Bench Press 804,000 lifts Dumbbell Curl 639,000 lifts Dumbbell Shoulder Press 400,000 lifts Incline Dumbbell Bench Press 193,000 lifts Dumbbell Row 156,000 lifts Dumbbell Lateral Raise 192,000 lifts Dumbbell Hammer Curl 45,000 lifts Dumbbell Bulgarian Split Squat 18,000 lifts Goblet Squat 26,000 lifts Dumbbell Floor Press 2,000 lifts Dumbbell Tricep Extension 40,000 lifts Dumbbell Shrug 52,000 lifts Dumbbell Lunge 41,000 lifts Dumbbell Fly 49,000 lifts Dumbbell Romanian Deadlift 2,000 lifts Arnold Press 15,000 lifts Dumbbell Concentration Curl 30,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Tricep Kickback 1,000 lifts Chest Supported Dumbbell Row 1,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Curl 9,000 lifts Dumbbell Front Raise 37,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Pullover 8,000 lifts Decline Dumbbell Bench Press 5,000 lifts

Machine

Sled Leg Press 319,000 lifts Chest Press 66,000 lifts Horizontal Leg Press 182,000 lifts Leg Extension 110,000 lifts Machine Shoulder Press 29,000 lifts Calf Raise 62,000 lifts Pec Deck Fly 20,000 lifts Seated Leg Curl 44,000 lifts Lying Leg Curl 34,000 lifts Vertical Leg Press 17,000 lifts Seated Calf Raise 10,000 lifts Hack Squat 15,000 lifts Hip Abduction 10,000 lifts Hip Adduction 6,000 lifts

Cable

Lat Pulldown 252,000 lifts Tricep Pushdown 77,000 lifts Seated Cable Row 43,000 lifts Tricep Rope Pushdown 54,000 lifts Cable Fly 12,000 lifts Cable Curl 2,000 lifts Face Pull 13,000 lifts Cable Crunch 905 lifts Cable Lateral Raise 1,000 lifts One Arm Cable Curl 782 lifts Cable Pull Through 495 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 Bulgarian Split Squat Dumbbell Floor Press Dumbbell Tricep Extension Dumbbell Shrug Dumbbell Lunge Dumbbell Fly Dumbbell Romanian Deadlift Arnold Press Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Dumbbell Tricep Kickback Chest Supported Dumbbell Row Dumbbell Reverse Fly Incline Dumbbell Curl Dumbbell Front Raise Incline Dumbbell Fly Dumbbell Pullover Decline Dumbbell Bench Press

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