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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Goblet Squat standards are based on 158,000 lifts by Strength Level users

♂ Male
♀ Female

Male Goblet Squat Standards (lb)

Strength Level	Weight
Beginner	30 lb
Novice	56 lb
Intermediate	93 lb
Advanced	140 lb
Elite	192 lb

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

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

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?

These are the most popular Goblet Squat workouts done by male lifters:

3x10 18%

3x12 13%

4x10 9%

3x8 8%

3x15 6%

4x12 5%

2x10 4%

2x12 3%

4x8 3%

3x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	488
2	3	12	13%	335
3	4	10	9%	228
4	3	8	8%	201
5	3	15	6%	159
6	4	12	5%	141
7	2	10	4%	107
8	2	12	3%	74
9	4	8	3%	70
9	3	6	3%	70

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Female Goblet Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	20 lb
Novice	37 lb
Intermediate	58 lb
Advanced	85 lb
Elite	115 lb

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.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

By Bodyweight
By Age

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

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:

3x10 21%

3x12 11%

3x15 8%

4x10 8%

3x8 7%

4x12 6%

4x8 4%

2x10 4%

4x15 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	329
2	3	12	11%	179
3	3	15	8%	133
4	4	10	8%	125
5	3	8	7%	104
6	4	12	6%	90
7	4	8	4%	67
8	2	10	4%	65
9	4	15	3%	52
10	5	10	3%	45

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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.

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support@strengthlevel.com

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	488
2	3	12	13%	335
3	4	10	9%	228
4	3	8	8%	201
5	3	15	6%	159
6	4	12	5%	141
7	2	10	4%	107
8	2	12	3%	74
9	4	8	3%	70
9	3	6	3%	70

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	329
2	3	12	11%	179
3	3	15	8%	133
4	4	10	8%	125
5	3	8	7%	104
6	4	12	6%	90
7	4	8	4%	67
8	2	10	4%	65
9	4	15	3%	52
10	5	10	3%	45

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	488
2	3	12	13%	335
3	4	10	9%	228
4	3	8	8%	201
5	3	15	6%	159
6	4	12	5%	141
7	2	10	4%	107
8	2	12	3%	74
9	4	8	3%	70
9	3	6	3%	70

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	329
2	3	12	11%	179
3	3	15	8%	133
4	4	10	8%	125
5	3	8	7%	104
6	4	12	6%	90
7	4	8	4%	67
8	2	10	4%	65
9	4	15	3%	52
10	5	10	3%	45

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	18%	488
2	3	12	13%	335
3	4	10	9%	228
4	3	8	8%	201
5	3	15	6%	159
6	4	12	5%	141
7	2	10	4%	107
8	2	12	3%	74
9	4	8	3%	70
9	3	6	3%	70

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

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

Rank	Sets	Reps	Percent	Workouts
1	3	10	21%	329
2	3	12	11%	179
3	3	15	8%	133
4	4	10	8%	125
5	3	8	7%	104
6	4	12	6%	90
7	4	8	4%	67
8	2	10	4%	65
9	4	15	3%	52
10	5	10	3%	45