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 246,108 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

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

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%

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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.