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 145,000 lifts by Strength Level users

♂ Male
♀ Female

Male Goblet Squat Standards (lb)

Strength Level	Weight
Beginner	26 lb
Novice	52 lb
Intermediate	91 lb
Advanced	139 lb
Elite	195 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.30x
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 91 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 26 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	33	64	103	150
120	16	37	69	110	158
130	18	41	74	116	166
140	21	44	78	122	173
150	23	48	83	128	179
160	25	51	87	133	186
170	28	54	91	138	192
180	30	57	95	143	198
190	32	60	99	148	203
200	34	63	103	152	208
210	36	66	107	157	214
220	38	69	110	161	219
230	40	72	114	165	223
240	42	74	117	169	228
250	44	77	120	173	233
260	46	79	123	177	237
270	48	82	126	180	241
280	50	84	129	184	245
290	52	87	132	187	249
300	54	89	135	191	253
310	55	91	138	194	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	77	118	166
20	25	51	88	135	190
25	26	52	91	139	195
30	26	52	91	139	195
35	26	52	91	139	195
40	26	52	91	139	195
45	24	50	86	132	185
50	23	47	81	124	173
55	21	43	75	114	160
60	19	39	68	104	146
65	18	36	61	94	132
70	16	32	55	85	119
75	14	29	49	76	106
80	13	26	44	68	95
85	11	23	40	61	85
90	10	21	36	55	77

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Female Goblet Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	19 lb
Novice	35 lb
Intermediate	56 lb
Advanced	82 lb
Elite	112 lb

Strength Level	Bodyweight Ratio
Beginner	0.15x
Novice	0.25x
Intermediate	0.40x
Advanced	0.60x
Elite	0.80x

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 56 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 19 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	28	47	71	99
100	15	30	49	74	102
110	17	31	51	76	105
120	18	32	53	78	107
130	19	34	54	80	109
140	19	35	56	82	112
150	20	36	58	84	114
160	21	37	59	86	116
170	22	38	60	87	118
180	23	39	62	89	119
190	23	40	63	90	121
200	24	41	64	92	123
210	25	42	65	93	124
220	26	43	66	94	126
230	26	44	67	95	127
240	27	45	68	97	128
250	27	45	69	98	130
260	28	46	70	99	131

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	29	48	70	96
20	19	34	54	80	109
25	19	35	56	82	112
30	19	35	56	82	112
35	19	35	56	82	112
40	19	35	56	82	112
45	18	33	53	78	106
50	17	31	50	73	100
55	16	29	46	68	92
60	14	26	42	62	84
65	13	24	38	56	76
70	12	21	34	50	68
75	10	19	30	45	61
80	9	17	27	40	55
85	8	15	24	36	49
90	7	14	22	32	44

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	33	64	103	150
120	16	37	69	110	158
130	18	41	74	116	166
140	21	44	78	122	173
150	23	48	83	128	179
160	25	51	87	133	186
170	28	54	91	138	192
180	30	57	95	143	198
190	32	60	99	148	203
200	34	63	103	152	208
210	36	66	107	157	214
220	38	69	110	161	219
230	40	72	114	165	223
240	42	74	117	169	228
250	44	77	120	173	233
260	46	79	123	177	237
270	48	82	126	180	241
280	50	84	129	184	245
290	52	87	132	187	249
300	54	89	135	191	253
310	55	91	138	194	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	77	118	166
20	25	51	88	135	190
25	26	52	91	139	195
30	26	52	91	139	195
35	26	52	91	139	195
40	26	52	91	139	195
45	24	50	86	132	185
50	23	47	81	124	173
55	21	43	75	114	160
60	19	39	68	104	146
65	18	36	61	94	132
70	16	32	55	85	119
75	14	29	49	76	106
80	13	26	44	68	95
85	11	23	40	61	85
90	10	21	36	55	77

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	28	47	71	99
100	15	30	49	74	102
110	17	31	51	76	105
120	18	32	53	78	107
130	19	34	54	80	109
140	19	35	56	82	112
150	20	36	58	84	114
160	21	37	59	86	116
170	22	38	60	87	118
180	23	39	62	89	119
190	23	40	63	90	121
200	24	41	64	92	123
210	25	42	65	93	124
220	26	43	66	94	126
230	26	44	67	95	127
240	27	45	68	97	128
250	27	45	69	98	130
260	28	46	70	99	131

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	29	48	70	96
20	19	34	54	80	109
25	19	35	56	82	112
30	19	35	56	82	112
35	19	35	56	82	112
40	19	35	56	82	112
45	18	33	53	78	106
50	17	31	50	73	100
55	16	29	46	68	92
60	14	26	42	62	84
65	13	24	38	56	76
70	12	21	34	50	68
75	10	19	30	45	61
80	9	17	27	40	55
85	8	15	24	36	49
90	7	14	22	32	44

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	33	64	103	150
120	16	37	69	110	158
130	18	41	74	116	166
140	21	44	78	122	173
150	23	48	83	128	179
160	25	51	87	133	186
170	28	54	91	138	192
180	30	57	95	143	198
190	32	60	99	148	203
200	34	63	103	152	208
210	36	66	107	157	214
220	38	69	110	161	219
230	40	72	114	165	223
240	42	74	117	169	228
250	44	77	120	173	233
260	46	79	123	177	237
270	48	82	126	180	241
280	50	84	129	184	245
290	52	87	132	187	249
300	54	89	135	191	253
310	55	91	138	194	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	77	118	166
20	25	51	88	135	190
25	26	52	91	139	195
30	26	52	91	139	195
35	26	52	91	139	195
40	26	52	91	139	195
45	24	50	86	132	185
50	23	47	81	124	173
55	21	43	75	114	160
60	19	39	68	104	146
65	18	36	61	94	132
70	16	32	55	85	119
75	14	29	49	76	106
80	13	26	44	68	95
85	11	23	40	61	85
90	10	21	36	55	77

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	28	47	71	99
100	15	30	49	74	102
110	17	31	51	76	105
120	18	32	53	78	107
130	19	34	54	80	109
140	19	35	56	82	112
150	20	36	58	84	114
160	21	37	59	86	116
170	22	38	60	87	118
180	23	39	62	89	119
190	23	40	63	90	121
200	24	41	64	92	123
210	25	42	65	93	124
220	26	43	66	94	126
230	26	44	67	95	127
240	27	45	68	97	128
250	27	45	69	98	130
260	28	46	70	99	131

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	29	48	70	96
20	19	34	54	80	109
25	19	35	56	82	112
30	19	35	56	82	112
35	19	35	56	82	112
40	19	35	56	82	112
45	18	33	53	78	106
50	17	31	50	73	100
55	16	29	46	68	92
60	14	26	42	62	84
65	13	24	38	56	76
70	12	21	34	50	68
75	10	19	30	45	61
80	9	17	27	40	55
85	8	15	24	36	49
90	7	14	22	32	44

BW	Beg.	Nov.	Int.	Adv.	Elite
110	14	33	64	103	150
120	16	37	69	110	158
130	18	41	74	116	166
140	21	44	78	122	173
150	23	48	83	128	179
160	25	51	87	133	186
170	28	54	91	138	192
180	30	57	95	143	198
190	32	60	99	148	203
200	34	63	103	152	208
210	36	66	107	157	214
220	38	69	110	161	219
230	40	72	114	165	223
240	42	74	117	169	228
250	44	77	120	173	233
260	46	79	123	177	237
270	48	82	126	180	241
280	50	84	129	184	245
290	52	87	132	187	249
300	54	89	135	191	253
310	55	91	138	194	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	22	45	77	118	166
20	25	51	88	135	190
25	26	52	91	139	195
30	26	52	91	139	195
35	26	52	91	139	195
40	26	52	91	139	195
45	24	50	86	132	185
50	23	47	81	124	173
55	21	43	75	114	160
60	19	39	68	104	146
65	18	36	61	94	132
70	16	32	55	85	119
75	14	29	49	76	106
80	13	26	44	68	95
85	11	23	40	61	85
90	10	21	36	55	77

BW	Beg.	Nov.	Int.	Adv.	Elite
90	14	28	47	71	99
100	15	30	49	74	102
110	17	31	51	76	105
120	18	32	53	78	107
130	19	34	54	80	109
140	19	35	56	82	112
150	20	36	58	84	114
160	21	37	59	86	116
170	22	38	60	87	118
180	23	39	62	89	119
190	23	40	63	90	121
200	24	41	64	92	123
210	25	42	65	93	124
220	26	43	66	94	126
230	26	44	67	95	127
240	27	45	68	97	128
250	27	45	69	98	130
260	28	46	70	99	131

Age	Beg.	Nov.	Int.	Adv.	Elite
15	16	29	48	70	96
20	19	34	54	80	109
25	19	35	56	82	112
30	19	35	56	82	112
35	19	35	56	82	112
40	19	35	56	82	112
45	18	33	53	78	106
50	17	31	50	73	100
55	16	29	46	68	92
60	14	26	42	62	84
65	13	24	38	56	76
70	12	21	34	50	68
75	10	19	30	45	61
80	9	17	27	40	55
85	8	15	24	36	49
90	7	14	22	32	44