These are the most popular Goblet Squat workouts done by male lifters:
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.
Male
Male Goblet Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 30 lb |
Novice | 56 lb |
Intermediate | 93 lb |
Advanced | 140 lb |
Elite | 192 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.20x |
Novice | 0.35x |
Intermediate | 0.55x |
Advanced | 0.85x |
Elite | 1.15x |
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.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 17 | 37 | 67 | 105 | 150 |
120 | 20 | 41 | 72 | 112 | 158 |
130 | 22 | 45 | 77 | 118 | 165 |
140 | 25 | 48 | 82 | 123 | 172 |
150 | 27 | 52 | 86 | 129 | 178 |
160 | 30 | 55 | 90 | 134 | 184 |
170 | 32 | 58 | 94 | 139 | 190 |
180 | 34 | 61 | 98 | 144 | 195 |
190 | 37 | 64 | 102 | 149 | 201 |
200 | 39 | 67 | 106 | 153 | 206 |
210 | 41 | 70 | 109 | 157 | 211 |
220 | 43 | 73 | 113 | 161 | 216 |
230 | 45 | 76 | 116 | 165 | 220 |
240 | 47 | 78 | 119 | 169 | 225 |
250 | 49 | 81 | 123 | 173 | 229 |
260 | 51 | 83 | 126 | 177 | 233 |
270 | 53 | 86 | 129 | 180 | 237 |
280 | 55 | 88 | 132 | 184 | 241 |
290 | 57 | 91 | 134 | 187 | 245 |
300 | 59 | 93 | 137 | 190 | 249 |
310 | 60 | 95 | 140 | 194 | 253 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 25 | 48 | 79 | 119 | 164 |
20 | 29 | 55 | 91 | 136 | 187 |
25 | 30 | 56 | 93 | 140 | 192 |
30 | 30 | 56 | 93 | 140 | 192 |
35 | 30 | 56 | 93 | 140 | 192 |
40 | 30 | 56 | 93 | 140 | 192 |
45 | 28 | 53 | 89 | 132 | 182 |
50 | 26 | 50 | 83 | 124 | 171 |
55 | 24 | 46 | 77 | 115 | 158 |
60 | 22 | 42 | 70 | 105 | 145 |
65 | 20 | 38 | 63 | 95 | 131 |
70 | 18 | 34 | 57 | 85 | 117 |
75 | 16 | 31 | 51 | 76 | 105 |
80 | 14 | 27 | 45 | 68 | 94 |
85 | 13 | 25 | 41 | 61 | 84 |
90 | 12 | 22 | 37 | 55 | 76 |
How many sets and reps of Goblet Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 19% | 810 |
2 | 3 | 12 | 13% | 547 |
3 | 4 | 10 | 8% | 355 |
4 | 3 | 8 | 7% | 285 |
5 | 4 | 12 | 6% | 245 |
5 | 3 | 15 | 6% | 245 |
7 | 2 | 10 | 5% | 197 |
8 | 4 | 8 | 3% | 140 |
9 | 2 | 12 | 3% | 114 |
10 | 3 | 6 | 2% | 104 |
Calculate Your Strength Level
Female
Female Goblet Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 20 lb |
Novice | 37 lb |
Intermediate | 58 lb |
Advanced | 85 lb |
Elite | 115 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.15x |
Novice | 0.25x |
Intermediate | 0.40x |
Advanced | 0.60x |
Elite | 0.85x |
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.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 16 | 30 | 50 | 74 | 103 |
100 | 17 | 32 | 52 | 77 | 105 |
110 | 18 | 33 | 54 | 79 | 108 |
120 | 19 | 34 | 55 | 81 | 110 |
130 | 20 | 36 | 57 | 83 | 113 |
140 | 21 | 37 | 58 | 85 | 115 |
150 | 22 | 38 | 60 | 87 | 117 |
160 | 23 | 39 | 61 | 88 | 119 |
170 | 23 | 40 | 62 | 90 | 120 |
180 | 24 | 41 | 64 | 91 | 122 |
190 | 25 | 42 | 65 | 93 | 124 |
200 | 25 | 43 | 66 | 94 | 125 |
210 | 26 | 44 | 67 | 95 | 127 |
220 | 27 | 44 | 68 | 96 | 128 |
230 | 27 | 45 | 69 | 97 | 129 |
240 | 28 | 46 | 70 | 99 | 131 |
250 | 28 | 47 | 71 | 100 | 132 |
260 | 29 | 47 | 72 | 101 | 133 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 17 | 31 | 50 | 72 | 98 |
20 | 20 | 36 | 57 | 83 | 112 |
25 | 20 | 37 | 58 | 85 | 115 |
30 | 20 | 37 | 58 | 85 | 115 |
35 | 20 | 37 | 58 | 85 | 115 |
40 | 20 | 37 | 58 | 85 | 115 |
45 | 19 | 35 | 55 | 81 | 109 |
50 | 18 | 33 | 52 | 76 | 103 |
55 | 17 | 30 | 48 | 70 | 95 |
60 | 15 | 27 | 44 | 64 | 87 |
65 | 14 | 25 | 40 | 58 | 78 |
70 | 12 | 22 | 35 | 52 | 70 |
75 | 11 | 20 | 32 | 46 | 63 |
80 | 10 | 18 | 28 | 41 | 56 |
85 | 9 | 16 | 25 | 37 | 50 |
90 | 8 | 14 | 23 | 33 | 45 |
How many sets and reps of Goblet Squat should I do?
These are the most popular Goblet Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 10 | 22% | 533 |
2 | 3 | 12 | 12% | 304 |
3 | 4 | 10 | 8% | 207 |
4 | 3 | 8 | 8% | 206 |
5 | 3 | 15 | 8% | 193 |
6 | 4 | 12 | 5% | 130 |
7 | 4 | 8 | 4% | 95 |
8 | 2 | 10 | 4% | 94 |
9 | 4 | 15 | 3% | 78 |
10 | 5 | 10 | 2% | 54 |
Calculate Your Strength Level
Create Standards
Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Goblet Squat (EN)
- Goblet Squat (DE)
- Sentadilla con mancuerna (ES)
- Squat Goblet (FR)
- Przysiad z hantlą (PL)
- Goblet Squat (IT)
- Agachamento de cálice (PT)