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 26,000 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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 18 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 | 23 x0.17 | 45 x0.35 | 78 x0.6 | 119 x0.91 | 166 x1.28 |
140 | 25 x0.18 | 49 x0.35 | 82 x0.59 | 124 x0.89 | 173 x1.23 |
150 | 27 x0.18 | 52 x0.35 | 86 x0.58 | 130 x0.86 | 179 x1.19 |
160 | 30 x0.19 | 55 x0.35 | 91 x0.57 | 134 x0.84 | 184 x1.15 |
170 | 32 x0.19 | 58 x0.34 | 94 x0.56 | 139 x0.82 | 190 x1.12 |
180 | 34 x0.19 | 61 x0.34 | 98 x0.55 | 144 x0.8 | 195 x1.09 |
190 | 36 x0.19 | 64 x0.34 | 102 x0.54 | 148 x0.78 | 200 x1.05 |
200 | 38 x0.19 | 67 x0.33 | 105 x0.53 | 152 x0.76 | 205 x1.03 |
210 | 40 x0.19 | 70 x0.33 | 109 x0.52 | 156 x0.74 | 210 x1 |
220 | 42 x0.19 | 72 x0.33 | 112 x0.51 | 160 x0.73 | 215 x0.98 |
230 | 44 x0.19 | 75 x0.33 | 115 x0.5 | 164 x0.71 | 219 x0.95 |
240 | 46 x0.19 | 77 x0.32 | 118 x0.49 | 168 x0.7 | 223 x0.93 |
250 | 48 x0.19 | 80 x0.32 | 121 x0.48 | 171 x0.69 | 227 x0.91 |
260 | 50 x0.19 | 82 x0.32 | 124 x0.48 | 175 x0.67 | 231 x0.89 |
270 | 52 x0.19 | 84 x0.31 | 127 x0.47 | 178 x0.66 | 235 x0.87 |
280 | 54 x0.19 | 87 x0.31 | 130 x0.46 | 181 x0.65 | 239 x0.85 |
290 | 55 x0.19 | 89 x0.31 | 132 x0.46 | 185 x0.64 | 243 x0.84 |
300 | 57 x0.19 | 91 x0.3 | 135 x0.45 | 188 x0.63 | 246 x0.82 |
310 | 59 x0.19 | 93 x0.3 | 138 x0.44 | 191 x0.62 | 250 x0.8 |
All | 30 | 57 | 94 | 140 | 193 |
These male standards were last updated 5 days ago and are based on 7,000 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.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 15 x0.17 | 29 x0.32 | 49 x0.54 | 73 x0.81 | 100 x1.12 |
100 | 16 x0.16 | 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 | 106 x0.96 |
120 | 19 x0.15 | 34 x0.28 | 54 x0.45 | 79 x0.66 | 108 x0.9 |
130 | 19 x0.15 | 35 x0.27 | 56 x0.43 | 81 x0.63 | 110 x0.85 |
140 | 20 x0.15 | 36 x0.26 | 57 x0.41 | 83 x0.59 | 113 x0.8 |
150 | 21 x0.14 | 37 x0.25 | 59 x0.39 | 85 x0.57 | 115 x0.76 |
160 | 22 x0.14 | 38 x0.24 | 60 x0.37 | 86 x0.54 | 116 x0.73 |
170 | 23 x0.13 | 39 x0.23 | 61 x0.36 | 88 x0.52 | 118 x0.69 |
180 | 23 x0.13 | 40 x0.22 | 62 x0.35 | 89 x0.5 | 120 x0.67 |
190 | 24 x0.13 | 41 x0.22 | 63 x0.33 | 91 x0.48 | 121 x0.64 |
200 | 25 x0.12 | 42 x0.21 | 65 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 x0.53 |
250 | 28 x0.11 | 46 x0.18 | 69 x0.28 | 98 x0.39 | 130 x0.52 |
260 | 28 x0.11 | 47 x0.18 | 70 x0.27 | 99 x0.38 | 131 x0.5 |
All | 20 | 36 | 57 | 83 | 113 |
These female standards were last updated 5 days ago and are based on 3,000 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.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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Compare goblet squat versus one of the following exercises:
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