Goblet Squat Standards (kg)

The average Goblet Squat is 40 kg for men and 26 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Goblet Squat strength standards are based on 385,610 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Goblet Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	14 kg
Novice	25 kg
Intermediate	40 kg
Advanced	58 kg
Elite	79 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.20x
Novice	0.35x
Intermediate	0.55x
Advanced	0.75x
Elite	1.05x

How much should I be able to Goblet Squat? (kg)

What is the average Goblet Squat? The average Goblet Squat weight for a male lifter is 40 kg (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 14 kg (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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	30	46	64
55	10	19	32	48	67
60	11	21	34	51	70
65	12	22	36	53	72
70	13	24	38	55	75
75	14	25	40	57	77
80	15	26	41	59	80
85	16	28	43	61	82
90	17	29	44	63	84
95	18	30	46	65	86
100	19	31	47	66	88
105	20	32	49	68	90
110	21	34	50	70	91
115	22	35	51	71	93
120	23	36	52	73	95
125	23	37	54	74	96
130	24	38	55	75	98
135	25	38	56	77	100
140	26	39	57	78	101

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	21	34	50	67
20	14	24	39	57	77
25	14	25	40	58	79
30	14	25	40	58	79
35	14	25	40	58	79
40	14	25	40	58	79
45	13	24	38	55	75
50	12	22	35	52	70
55	11	20	33	48	65
60	10	19	30	44	59
65	9	17	27	39	53
70	9	15	24	35	48
75	8	14	22	32	43
80	7	12	19	28	39
85	6	11	17	25	35
90	6	10	16	23	31

How many sets and reps of Goblet Squat should I do?

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

3x10 19%

3x12 13%

4x10 8%

3x8 7%

4x12 6%

3x15 6%

2x10 5%

4x8 3%

2x12 3%

3x6 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

Female

Female Goblet Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	10 kg
Novice	17 kg
Intermediate	26 kg
Advanced	37 kg
Elite	50 kg

Bodyweight Ratio

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? (kg)

What is the average Goblet Squat? The average Goblet Squat weight for a female lifter is 26 kg (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 10 kg (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

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	34	46
45	9	16	24	35	47
50	9	16	25	36	48
55	10	17	25	36	49
60	10	17	26	37	49
65	10	17	27	38	50
70	11	18	27	38	51
75	11	18	28	39	51
80	11	19	28	39	52
85	12	19	28	40	52
90	12	19	29	40	53
95	12	20	29	41	54
100	12	20	30	41	54
105	13	20	30	42	54
110	13	20	30	42	55
115	13	21	31	42	55
120	13	21	31	43	56

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	32	43
20	10	17	26	37	49
25	10	17	26	37	50
30	10	17	26	37	50
35	10	17	26	37	50
40	10	17	26	37	50
45	10	16	25	36	47
50	9	15	23	33	44
55	8	14	22	31	41
60	8	13	20	28	37
65	7	12	18	25	34
70	6	10	16	23	30
75	6	9	14	20	27
80	5	8	13	18	24
85	5	8	12	16	22
90	4	7	10	15	20

How many sets and reps of Goblet Squat should I do?

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

3x10 22%

3x12 12%

4x10 8%

3x8 8%

3x15 8%

4x12 5%

4x8 4%

2x10 4%

4x15 3%

5x10 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Goblet Squat strength standards

Strength Level analysed 71,470 qualifying results from 385,610 community lifts to produce our Goblet Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	385,610
Qualifying results	71,470
Male results	47,926
Female results	23,544
Data start	27 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	30	46	64
55	10	19	32	48	67
60	11	21	34	51	70
65	12	22	36	53	72
70	13	24	38	55	75
75	14	25	40	57	77
80	15	26	41	59	80
85	16	28	43	61	82
90	17	29	44	63	84
95	18	30	46	65	86
100	19	31	47	66	88
105	20	32	49	68	90
110	21	34	50	70	91
115	22	35	51	71	93
120	23	36	52	73	95
125	23	37	54	74	96
130	24	38	55	75	98
135	25	38	56	77	100
140	26	39	57	78	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	21	34	50	67
20	14	24	39	57	77
25	14	25	40	58	79
30	14	25	40	58	79
35	14	25	40	58	79
40	14	25	40	58	79
45	13	24	38	55	75
50	12	22	35	52	70
55	11	20	33	48	65
60	10	19	30	44	59
65	9	17	27	39	53
70	9	15	24	35	48
75	8	14	22	32	43
80	7	12	19	28	39
85	6	11	17	25	35
90	6	10	16	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	34	46
45	9	16	24	35	47
50	9	16	25	36	48
55	10	17	25	36	49
60	10	17	26	37	49
65	10	17	27	38	50
70	11	18	27	38	51
75	11	18	28	39	51
80	11	19	28	39	52
85	12	19	28	40	52
90	12	19	29	40	53
95	12	20	29	41	54
100	12	20	30	41	54
105	13	20	30	42	54
110	13	20	30	42	55
115	13	21	31	42	55
120	13	21	31	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	32	43
20	10	17	26	37	49
25	10	17	26	37	50
30	10	17	26	37	50
35	10	17	26	37	50
40	10	17	26	37	50
45	10	16	25	36	47
50	9	15	23	33	44
55	8	14	22	31	41
60	8	13	20	28	37
65	7	12	18	25	34
70	6	10	16	23	30
75	6	9	14	20	27
80	5	8	13	18	24
85	5	8	12	16	22
90	4	7	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	30	46	64
55	10	19	32	48	67
60	11	21	34	51	70
65	12	22	36	53	72
70	13	24	38	55	75
75	14	25	40	57	77
80	15	26	41	59	80
85	16	28	43	61	82
90	17	29	44	63	84
95	18	30	46	65	86
100	19	31	47	66	88
105	20	32	49	68	90
110	21	34	50	70	91
115	22	35	51	71	93
120	23	36	52	73	95
125	23	37	54	74	96
130	24	38	55	75	98
135	25	38	56	77	100
140	26	39	57	78	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	21	34	50	67
20	14	24	39	57	77
25	14	25	40	58	79
30	14	25	40	58	79
35	14	25	40	58	79
40	14	25	40	58	79
45	13	24	38	55	75
50	12	22	35	52	70
55	11	20	33	48	65
60	10	19	30	44	59
65	9	17	27	39	53
70	9	15	24	35	48
75	8	14	22	32	43
80	7	12	19	28	39
85	6	11	17	25	35
90	6	10	16	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	34	46
45	9	16	24	35	47
50	9	16	25	36	48
55	10	17	25	36	49
60	10	17	26	37	49
65	10	17	27	38	50
70	11	18	27	38	51
75	11	18	28	39	51
80	11	19	28	39	52
85	12	19	28	40	52
90	12	19	29	40	53
95	12	20	29	41	54
100	12	20	30	41	54
105	13	20	30	42	54
110	13	20	30	42	55
115	13	21	31	42	55
120	13	21	31	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	32	43
20	10	17	26	37	49
25	10	17	26	37	50
30	10	17	26	37	50
35	10	17	26	37	50
40	10	17	26	37	50
45	10	16	25	36	47
50	9	15	23	33	44
55	8	14	22	31	41
60	8	13	20	28	37
65	7	12	18	25	34
70	6	10	16	23	30
75	6	9	14	20	27
80	5	8	13	18	24
85	5	8	12	16	22
90	4	7	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54

Goblet Squat Standards (kg)

Male

Male Goblet Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Goblet Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Goblet Squat should I do?

Female

Female Goblet Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Goblet Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Goblet Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Goblet Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	9	18	30	46	64
55	10	19	32	48	67
60	11	21	34	51	70
65	12	22	36	53	72
70	13	24	38	55	75
75	14	25	40	57	77
80	15	26	41	59	80
85	16	28	43	61	82
90	17	29	44	63	84
95	18	30	46	65	86
100	19	31	47	66	88
105	20	32	49	68	90
110	21	34	50	70	91
115	22	35	51	71	93
120	23	36	52	73	95
125	23	37	54	74	96
130	24	38	55	75	98
135	25	38	56	77	100
140	26	39	57	78	101

Age	Beg.	Nov.	Int.	Adv.	Elite
15	12	21	34	50	67
20	14	24	39	57	77
25	14	25	40	58	79
30	14	25	40	58	79
35	14	25	40	58	79
40	14	25	40	58	79
45	13	24	38	55	75
50	12	22	35	52	70
55	11	20	33	48	65
60	10	19	30	44	59
65	9	17	27	39	53
70	9	15	24	35	48
75	8	14	22	32	43
80	7	12	19	28	39
85	6	11	17	25	35
90	6	10	16	23	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	810
2	3	12	13%	547
3	4	10	8%	355
4	3	8	7%	285
5	4	12	6%	245
5	3	15	6%	245
7	2	10	5%	197
8	4	8	3%	140
9	2	12	3%	114
10	3	6	2%	104

BW	Beg.	Nov.	Int.	Adv.	Elite
40	9	15	23	34	46
45	9	16	24	35	47
50	9	16	25	36	48
55	10	17	25	36	49
60	10	17	26	37	49
65	10	17	27	38	50
70	11	18	27	38	51
75	11	18	28	39	51
80	11	19	28	39	52
85	12	19	28	40	52
90	12	19	29	40	53
95	12	20	29	41	54
100	12	20	30	41	54
105	13	20	30	42	54
110	13	20	30	42	55
115	13	21	31	42	55
120	13	21	31	43	56

Age	Beg.	Nov.	Int.	Adv.	Elite
15	9	15	22	32	43
20	10	17	26	37	49
25	10	17	26	37	50
30	10	17	26	37	50
35	10	17	26	37	50
40	10	17	26	37	50
45	10	16	25	36	47
50	9	15	23	33	44
55	8	14	22	31	41
60	8	13	20	28	37
65	7	12	18	25	34
70	6	10	16	23	30
75	6	9	14	20	27
80	5	8	13	18	24
85	5	8	12	16	22
90	4	7	10	15	20

Rank	Sets	Reps	Percent	Workouts
1	3	10	22%	533
2	3	12	12%	304
3	4	10	8%	207
4	3	8	8%	206
5	3	15	8%	193
6	4	12	5%	130
7	4	8	4%	95
8	2	10	4%	94
9	4	15	3%	78
10	5	10	2%	54