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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 60,000 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 x0.15 37 x0.34 67 x0.61 106 x0.97 152 x1.38
120 19 x0.16 41 x0.34 72 x0.6 113 x0.94 159 x1.33
130 22 x0.17 45 x0.34 77 x0.59 119 x0.91 167 x1.28
140 24 x0.17 48 x0.34 82 x0.58 124 x0.89 173 x1.24
150 27 x0.18 51 x0.34 86 x0.57 130 x0.87 180 x1.2
160 29 x0.18 55 x0.34 90 x0.57 135 x0.84 186 x1.16
170 31 x0.18 58 x0.34 95 x0.56 140 x0.82 192 x1.13
180 34 x0.19 61 x0.34 99 x0.55 145 x0.8 197 x1.1
190 36 x0.19 64 x0.34 102 x0.54 149 x0.79 203 x1.07
200 38 x0.19 67 x0.34 106 x0.53 154 x0.77 208 x1.04
210 40 x0.19 70 x0.33 110 x0.52 158 x0.75 213 x1.01
220 42 x0.19 73 x0.33 113 x0.51 162 x0.74 218 x0.99
230 44 x0.19 75 x0.33 116 x0.51 166 x0.72 222 x0.97
240 46 x0.19 78 x0.32 120 x0.5 170 x0.71 227 x0.95
250 48 x0.19 80 x0.32 123 x0.49 174 x0.7 231 x0.92
260 50 x0.19 83 x0.32 126 x0.48 178 x0.68 235 x0.91
270 52 x0.19 85 x0.32 129 x0.48 181 x0.67 239 x0.89
280 54 x0.19 88 x0.31 132 x0.47 185 x0.66 243 x0.87
290 56 x0.19 90 x0.31 135 x0.46 188 x0.65 247 x0.85
300 58 x0.19 92 x0.31 137 x0.46 191 x0.64 251 x0.84
310 60 x0.19 95 x0.31 140 x0.45 195 x0.63 255 x0.82
All 29 56 94 141 195

These male standards were last updated a week ago and are based on 10,000 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 16 x0.17 29 x0.33 49 x0.54 73 x0.81 100 x1.11
100 17 x0.17 31 x0.31 51 x0.51 75 x0.75 103 x1.03
110 18 x0.16 32 x0.29 52 x0.48 77 x0.7 105 x0.96
120 19 x0.16 34 x0.28 54 x0.45 79 x0.66 108 x0.9
130 20 x0.15 35 x0.27 56 x0.43 81 x0.62 110 x0.84
140 21 x0.15 36 x0.26 57 x0.41 83 x0.59 112 x0.8
150 21 x0.14 37 x0.25 58 x0.39 84 x0.56 114 x0.76
160 22 x0.14 38 x0.24 60 x0.37 86 x0.54 115 x0.72
170 23 x0.13 39 x0.23 61 x0.36 87 x0.51 117 x0.69
180 24 x0.13 40 x0.22 62 x0.35 89 x0.49 119 x0.66
190 24 x0.13 41 x0.22 63 x0.33 90 x0.47 120 x0.63
200 25 x0.13 42 x0.21 64 x0.32 92 x0.46 122 x0.61
210 26 x0.12 43 x0.2 65 x0.31 93 x0.44 123 x0.59
220 26 x0.12 44 x0.2 66 x0.3 94 x0.43 125 x0.57
230 27 x0.12 44 x0.19 67 x0.29 95 x0.41 126 x0.55
240 28 x0.11 45 x0.19 68 x0.28 96 x0.4 127 x0.53
250 28 x0.11 46 x0.18 69 x0.28 97 x0.39 128 x0.51
260 29 x0.11 47 x0.18 70 x0.27 98 x0.38 130 x0.5
All 20 36 57 83 112

These female standards were last updated a week ago and are based on 4,000 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.

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare goblet squat versus one of the following exercises:

Dumbbell Curl Dumbbell Bench Press Dumbbell Shoulder Press Dumbbell Row Incline Dumbbell Bench Press Dumbbell Hammer Curl Dumbbell Lateral Raise Dumbbell Floor Press Dumbbell Lunge Dumbbell Romanian Deadlift Dumbbell Bulgarian Split Squat Dumbbell Pullover Dumbbell Tricep Extension Dumbbell Shrug Arnold Press Dumbbell Fly Dumbbell Front Raise Incline Dumbbell Curl Dumbbell Concentration Curl Dumbbell Tricep Kickback Lying Dumbbell Tricep Extension Decline Dumbbell Bench Press Incline Dumbbell Fly Chest Supported Dumbbell Row Dumbbell Reverse Fly