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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 57,000 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 x0.96 151 x1.38
120 19 x0.16 41 x0.34 72 x0.6 112 x0.94 159 x1.33
130 22 x0.17 44 x0.34 77 x0.59 118 x0.91 166 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 45 x0.19 75 x0.33 117 x0.51 166 x0.72 222 x0.97
240 47 x0.19 78 x0.33 120 x0.5 170 x0.71 227 x0.95
250 49 x0.19 81 x0.32 123 x0.49 174 x0.7 231 x0.93
260 51 x0.19 83 x0.32 126 x0.48 178 x0.68 236 x0.91
270 52 x0.19 86 x0.32 129 x0.48 181 x0.67 240 x0.89
280 54 x0.19 88 x0.31 132 x0.47 185 x0.66 244 x0.87
290 56 x0.19 90 x0.31 135 x0.46 188 x0.65 247 x0.85
300 58 x0.19 93 x0.31 138 x0.46 192 x0.64 251 x0.84
310 60 x0.19 95 x0.31 140 x0.45 195 x0.63 255 x0.82
All 30 56 94 141 195

These male standards were last updated 2 days ago and are based on 9,000 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 x0.17 29 x0.33 49 x0.54 73 x0.81 100 x1.11
100 17 x0.17 31 x0.31 50 x0.5 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 x0.85
140 20 x0.15 36 x0.26 57 x0.41 83 x0.59 112 x0.8
150 21 x0.14 37 x0.25 58 x0.39 85 x0.56 114 x0.76
160 22 x0.14 38 x0.24 60 x0.37 86 x0.54 116 x0.72
170 23 x0.13 39 x0.23 61 x0.36 88 x0.52 118 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 x0.48 121 x0.64
200 25 x0.12 42 x0.21 64 x0.32 92 x0.46 122 x0.61
210 26 x0.12 43 x0.2 65 x0.31 93 x0.44 124 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 27 x0.11 45 x0.19 68 x0.28 96 x0.4 128 x0.53
250 28 x0.11 46 x0.18 69 x0.28 98 x0.39 129 x0.52
260 29 x0.11 47 x0.18 70 x0.27 99 x0.38 130 x0.5
All 20 36 57 83 113

These female standards were last updated 2 days 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 12,352,000 lifts Squat 7,135,000 lifts Deadlift 7,245,000 lifts Shoulder Press 1,808,000 lifts Military Press 270,000 lifts Incline Bench Press 405,000 lifts Barbell Curl 862,000 lifts Hex Bar Deadlift 293,000 lifts Front Squat 608,000 lifts Bent Over Row 567,000 lifts Sumo Deadlift 142,000 lifts Hip Thrust 171,000 lifts Romanian Deadlift 173,000 lifts EZ Bar Curl 47,000 lifts Close Grip Bench Press 74,000 lifts Barbell Shrug 102,000 lifts Seated Shoulder Press 38,000 lifts Decline Bench Press 92,000 lifts Preacher Curl 66,000 lifts Rack Pull 63,000 lifts Tricep Extension 69,000 lifts Pendlay Row 77,000 lifts T-Bar Row 71,000 lifts Box Squat 46,000 lifts Floor Press 39,000 lifts Bulgarian Split Squat 35,000 lifts Stiff Legged Deadlift 41,000 lifts Zercher Squat 37,000 lifts Upright Row 69,000 lifts Reverse Wrist Curl 27,000 lifts Barbell Lunge 36,000 lifts Lying Tricep Extension 63,000 lifts Good Morning 50,000 lifts Reverse Grip Bench Press 28,000 lifts Reverse Barbell Curl 23,000 lifts Split Squat 28,000 lifts Wrist Curl 35,000 lifts Landmine Squat 28,000 lifts

Bodyweight

Pull Ups 1,002,000 lifts Push Ups 489,000 lifts Dips 401,000 lifts Chin Ups 227,000 lifts Bodyweight Squat 40,000 lifts Sit Ups 57,000 lifts Muscle Ups 54,000 lifts Hanging Leg Raise 2,000 lifts Crunches 32,000 lifts Back Extension 2,000 lifts Neutral Grip Pull Ups 3,000 lifts Inverted Row 1,000 lifts Handstand Push Ups 12,000 lifts Diamond Pushups 4,000 lifts One Arm Push Ups 15,000 lifts One Arm Pull Ups 4,000 lifts Single Leg Squat 19,000 lifts Burpees 12,000 lifts Glute Bridge 2,000 lifts Lunge 9,000 lifts Russian Twist 2,000 lifts Toes To Bar 1,000 lifts Lying Leg Raise 1,000 lifts Glute Ham Raise 729 lifts

Olympic

Power Clean 456,000 lifts Snatch 191,000 lifts Clean and Jerk 187,000 lifts Clean 152,000 lifts Push Press 137,000 lifts Clean and Press 133,000 lifts Hang Clean 33,000 lifts Overhead Squat 43,000 lifts Power Snatch 34,000 lifts Push Jerk 41,000 lifts Thruster 46,000 lifts

Dumbbell

Dumbbell Bench Press 896,000 lifts Dumbbell Curl 692,000 lifts Dumbbell Shoulder Press 439,000 lifts Incline Dumbbell Bench Press 242,000 lifts Dumbbell Row 192,000 lifts Dumbbell Hammer Curl 77,000 lifts Dumbbell Lateral Raise 201,000 lifts Goblet Squat 57,000 lifts Dumbbell Bulgarian Split Squat 45,000 lifts Dumbbell Fly 77,000 lifts Dumbbell Shrug 79,000 lifts Dumbbell Tricep Extension 66,000 lifts Dumbbell Front Raise 60,000 lifts Dumbbell Lunge 69,000 lifts Arnold Press 43,000 lifts Dumbbell Romanian Deadlift 30,000 lifts Dumbbell Tricep Kickback 26,000 lifts Dumbbell Pullover 32,000 lifts Incline Dumbbell Curl 36,000 lifts Dumbbell Floor Press 27,000 lifts Dumbbell Concentration Curl 55,000 lifts Lying Dumbbell Tricep Extension 40,000 lifts Dumbbell Reverse Fly 28,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts

Machine

Sled Leg Press 413,000 lifts Horizontal Leg Press 226,000 lifts Chest Press 105,000 lifts Leg Extension 147,000 lifts Vertical Leg Press 94,000 lifts Hack Squat 45,000 lifts Machine Shoulder Press 59,000 lifts Pec Deck Fly 51,000 lifts Calf Raise 93,000 lifts Seated Leg Curl 73,000 lifts Hip Abduction 37,000 lifts Lying Leg Curl 64,000 lifts Seated Calf Raise 36,000 lifts Hip Adduction 33,000 lifts

Cable

Lat Pulldown 299,000 lifts Seated Cable Row 79,000 lifts Tricep Pushdown 107,000 lifts Tricep Rope Pushdown 81,000 lifts Face Pull 38,000 lifts Cable Fly 37,000 lifts Cable Curl 27,000 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 24,000 lifts Cable Crunch 25,000 lifts One Arm Cable Curl 23,000 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 Hammer Curl Dumbbell Lateral Raise Dumbbell Bulgarian Split Squat Dumbbell Fly Dumbbell Shrug Dumbbell Tricep Extension Dumbbell Front Raise Dumbbell Lunge Arnold Press Dumbbell Romanian Deadlift Dumbbell Tricep Kickback Dumbbell Pullover Incline Dumbbell Curl Dumbbell Floor Press Dumbbell Concentration Curl Lying Dumbbell Tricep Extension Dumbbell Reverse Fly Decline Dumbbell Bench Press Incline Dumbbell Fly Chest Supported Dumbbell Row

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