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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 20,000 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 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 22 x0.17 45 x0.35 77 x0.6 119 x0.91 166 x1.28
140 25 x0.18 48 x0.35 82 x0.58 124 x0.88 172 x1.23
150 27 x0.18 52 x0.34 86 x0.57 129 x0.86 178 x1.19
160 29 x0.18 55 x0.34 90 x0.56 134 x0.84 184 x1.15
170 32 x0.19 58 x0.34 94 x0.55 139 x0.82 189 x1.11
180 34 x0.19 61 x0.34 98 x0.54 143 x0.8 195 x1.08
190 36 x0.19 64 x0.33 101 x0.53 147 x0.78 200 x1.05
200 38 x0.19 66 x0.33 105 x0.52 152 x0.76 205 x1.02
210 40 x0.19 69 x0.33 108 x0.51 156 x0.74 209 x1
220 42 x0.19 72 x0.33 111 x0.51 159 x0.72 214 x0.97
230 44 x0.19 74 x0.32 114 x0.5 163 x0.71 218 x0.95
240 46 x0.19 76 x0.32 117 x0.49 167 x0.7 222 x0.93
250 47 x0.19 79 x0.32 120 x0.48 170 x0.68 226 x0.9
260 49 x0.19 81 x0.31 123 x0.47 174 x0.67 230 x0.89
270 51 x0.19 83 x0.31 126 x0.47 177 x0.66 234 x0.87
280 53 x0.19 86 x0.31 129 x0.46 180 x0.64 238 x0.85
290 55 x0.19 88 x0.3 131 x0.45 183 x0.63 241 x0.83
300 56 x0.19 90 x0.3 134 x0.45 186 x0.62 245 x0.82
310 58 x0.19 92 x0.3 136 x0.44 189 x0.61 248 x0.8
All 30 56 93 139 192

These male standards were last updated a week ago and are based on 5,000 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 x0.32 47 x0.53 71 x0.79 99 x1.1
100 16 x0.16 30 x0.3 50 x0.5 74 x0.74 102 x1.02
110 17 x0.15 31 x0.29 51 x0.47 76 x0.69 105 x0.95
120 18 x0.15 33 x0.27 53 x0.44 78 x0.65 107 x0.89
130 19 x0.15 34 x0.26 55 x0.42 80 x0.62 109 x0.84
140 20 x0.14 35 x0.25 56 x0.4 82 x0.59 112 x0.8
150 21 x0.14 37 x0.24 58 x0.39 84 x0.56 114 x0.76
160 22 x0.14 38 x0.24 59 x0.37 86 x0.54 116 x0.72
170 22 x0.13 39 x0.23 61 x0.36 87 x0.51 118 x0.69
180 23 x0.13 40 x0.22 62 x0.34 89 x0.49 119 x0.66
190 24 x0.13 41 x0.21 63 x0.33 90 x0.48 121 x0.64
200 25 x0.12 42 x0.21 64 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 x0.54
250 28 x0.11 46 x0.18 70 x0.28 98 x0.39 130 x0.52
260 29 x0.11 47 x0.18 71 x0.27 99 x0.38 131 x0.5
All 20 35 56 83 112

These female standards were last updated a week 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.

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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 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 Arnold Press Dumbbell Bulgarian Split Squat Dumbbell Shrug Dumbbell Lunge Dumbbell Front Raise Lying Dumbbell Tricep Extension Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Dumbbell Concentration Curl Incline Dumbbell Curl Incline Dumbbell Fly Dumbbell Floor Press Dumbbell Pullover Decline Dumbbell Bench Press Chest Supported Dumbbell Row Dumbbell Reverse Fly