Goblet Squat

Goblet Squat Standards

Measured in lb

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 165,979 lifts by Strength Level users
Goblet Squat

Male Goblet Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 30 lb
Novice 56 lb
Intermediate 93 lb
Advanced 140 lb
Elite 192 lb
Strength Level Bodyweight Ratio
Beginner 0.20x
Novice 0.35x
Intermediate 0.55x
Advanced 0.85x
Elite 1.15x

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

What is the average Goblet Squat? The average Goblet Squat weight for a male lifter is 93 lb (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 30 lb (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

BW Beg. Nov. Int. Adv. Elite
110 17 37 67 105 150
120 20 41 72 112 158
130 22 45 77 118 165
140 25 48 82 123 172
150 27 52 86 129 178
160 30 55 90 134 184
170 32 58 94 139 190
180 34 61 98 144 195
190 37 64 102 149 201
200 39 67 106 153 206
210 41 70 109 157 211
220 43 73 113 161 216
230 45 76 116 165 220
240 47 78 119 169 225
250 49 81 123 173 229
260 51 83 126 177 233
270 53 86 129 180 237
280 55 88 132 184 241
290 57 91 134 187 245
300 59 93 137 190 249
310 60 95 140 194 253
Age Beg. Nov. Int. Adv. Elite
15 25 48 79 119 164
20 29 55 91 136 187
25 30 56 93 140 192
30 30 56 93 140 192
35 30 56 93 140 192
40 30 56 93 140 192
45 28 53 89 132 182
50 26 50 83 124 171
55 24 46 77 115 158
60 22 42 70 105 145
65 20 38 63 95 131
70 18 34 57 85 117
75 16 31 51 76 105
80 14 27 45 68 94
85 13 25 41 61 84
90 12 22 37 55 76

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

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

3x10 18%
3x12 13%
4x10 9%
3x8 8%
3x15 6%

Calculate Your Strength Level

lb
lb
years old

Female Goblet Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 20 lb
Novice 37 lb
Intermediate 58 lb
Advanced 85 lb
Elite 115 lb
Strength Level Bodyweight Ratio
Beginner 0.15x
Novice 0.25x
Intermediate 0.40x
Advanced 0.60x
Elite 0.85x

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

What is the average Goblet Squat? The average Goblet Squat weight for a female lifter is 58 lb (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 20 lb (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

BW Beg. Nov. Int. Adv. Elite
90 16 30 50 74 103
100 17 32 52 77 105
110 18 33 54 79 108
120 19 34 55 81 110
130 20 36 57 83 113
140 21 37 58 85 115
150 22 38 60 87 117
160 23 39 61 88 119
170 23 40 62 90 120
180 24 41 64 91 122
190 25 42 65 93 124
200 25 43 66 94 125
210 26 44 67 95 127
220 27 44 68 96 128
230 27 45 69 97 129
240 28 46 70 99 131
250 28 47 71 100 132
260 29 47 72 101 133
Age Beg. Nov. Int. Adv. Elite
15 17 31 50 72 98
20 20 36 57 83 112
25 20 37 58 85 115
30 20 37 58 85 115
35 20 37 58 85 115
40 20 37 58 85 115
45 19 35 55 81 109
50 18 33 52 76 103
55 17 30 48 70 95
60 15 27 44 64 87
65 14 25 40 58 78
70 12 22 35 52 70
75 11 20 32 46 63
80 10 18 28 41 56
85 9 16 25 37 50
90 8 14 23 33 45

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

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

3x10 21%
3x12 11%
3x15 8%
4x10 8%
3x8 7%

Calculate Your Strength Level

lb
lb
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.