Goblet Squat

Goblet Squat Standards

Measured in kg

Goblet Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Goblet Squat standards are based on 227,971 lifts by Strength Level users
Goblet Squat

Male Goblet Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner13 kg
Novice26 kg
Intermediate42 kg
Advanced63 kg
Elite87 kg
Strength LevelBodyweight Ratio
Beginner0.20x
Novice0.35x
Intermediate0.55x
Advanced0.85x
Elite1.15x

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 42 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 13 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

BWBeg.Nov.Int.Adv.Elite
50817304868
55919335172
601021355475
651222385779
701324406082
751426426285
801527446588
851629466790
901730486993
951932507196
1002033517398
10521355375100
11022365577102
11523375679105
12024385881107
12525405983109
13025416184111
13526426286113
14027436388114
AgeBeg.Nov.Int.Adv.Elite
151122365474
201325416285
251326426387
301326426387
351326426387
401326426387
451324406083
501223385678
551121355272
601019324866
65917294359
70816263953
75714233548
80712213143
85611182838
90510172534

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%

Calculate Your Strength Level

kg
kg
years old

Female Goblet Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner9 kg
Novice17 kg
Intermediate26 kg
Advanced39 kg
Elite52 kg
Strength LevelBodyweight Ratio
Beginner0.15x
Novice0.25x
Intermediate0.40x
Advanced0.60x
Elite0.85x

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 9 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

BWBeg.Nov.Int.Adv.Elite
40714223446
45814233548
50815243649
55916253750
60916263851
651017273952
701017274053
751018284054
801118294155
851119294256
901119304257
951220304357
1001220314458
1051221314459
1101321324559
1151321324560
1201322334661
AgeBeg.Nov.Int.Adv.Elite
15814223345
20916263851
25917263952
30917263952
35917263952
40917263952
45916253750
50815243447
55814223243
60712202939
65611182635
70610162332
7559142128
8058131925
8547121723
9047101521

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%

Calculate Your Strength Level

kg
kg
years old

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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.