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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 8,000 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.

Select your gender: ♂ Male ♀ Female
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 38 x0.34 68 x0.62 109 x0.99 155 x1.41
120 19 x0.16 41 x0.35 74 x0.61 115 x0.96 163 x1.36
130 22 x0.17 45 x0.35 79 x0.6 121 x0.93 171 x1.31
140 24 x0.17 49 x0.35 83 x0.6 127 x0.91 178 x1.27
150 27 x0.18 52 x0.35 88 x0.59 133 x0.88 184 x1.23
160 29 x0.18 56 x0.35 92 x0.58 138 x0.86 190 x1.19
170 32 x0.19 59 x0.35 96 x0.57 143 x0.84 196 x1.16
180 34 x0.19 62 x0.35 101 x0.56 148 x0.82 202 x1.12
190 36 x0.19 65 x0.34 104 x0.55 153 x0.8 208 x1.09
200 39 x0.19 68 x0.34 108 x0.54 157 x0.79 213 x1.06
210 41 x0.19 71 x0.34 112 x0.53 162 x0.77 218 x1.04
220 43 x0.19 74 x0.34 115 x0.52 166 x0.75 223 x1.01
230 45 x0.2 77 x0.33 119 x0.52 170 x0.74 228 x0.99
240 47 x0.2 79 x0.33 122 x0.51 174 x0.73 232 x0.97
250 49 x0.2 82 x0.33 125 x0.5 178 x0.71 237 x0.95
260 51 x0.2 84 x0.32 128 x0.49 182 x0.7 241 x0.93
270 53 x0.2 87 x0.32 132 x0.49 185 x0.69 245 x0.91
280 55 x0.2 89 x0.32 135 x0.48 189 x0.67 249 x0.89
290 57 x0.2 92 x0.32 137 x0.47 192 x0.66 253 x0.87
300 59 x0.2 94 x0.31 140 x0.47 196 x0.65 257 x0.86
310 60 x0.19 96 x0.31 143 x0.46 199 x0.64 261 x0.84
All 30 57 96 144 199

These male standards were last updated yesterday and are based on 2,000 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 x0.32 48 x0.53 71 x0.79 98 x1.09
100 16 x0.16 30 x0.3 50 x0.5 74 x0.74 101 x1.01
110 17 x0.16 32 x0.29 52 x0.47 76 x0.69 104 x0.95
120 18 x0.15 33 x0.28 53 x0.45 78 x0.65 107 x0.89
130 19 x0.15 35 x0.27 55 x0.42 80 x0.62 109 x0.84
140 20 x0.15 36 x0.26 57 x0.41 82 x0.59 111 x0.79
150 21 x0.14 37 x0.25 58 x0.39 84 x0.56 113 x0.76
160 22 x0.14 38 x0.24 60 x0.37 86 x0.54 115 x0.72
170 23 x0.14 39 x0.23 61 x0.36 87 x0.51 117 x0.69
180 24 x0.13 40 x0.22 62 x0.35 89 x0.49 119 x0.66
190 25 x0.13 41 x0.22 64 x0.33 90 x0.48 121 x0.63
200 25 x0.13 42 x0.21 65 x0.32 92 x0.46 122 x0.61
210 26 x0.12 43 x0.21 66 x0.31 93 x0.44 124 x0.59
220 27 x0.12 44 x0.2 67 x0.3 95 x0.43 125 x0.57
230 27 x0.12 45 x0.2 68 x0.3 96 x0.42 127 x0.55
240 28 x0.12 46 x0.19 69 x0.29 97 x0.4 128 x0.53
250 29 x0.11 47 x0.19 70 x0.28 98 x0.39 129 x0.52
260 29 x0.11 47 x0.18 71 x0.27 99 x0.38 131 x0.5
All 20 36 57 82 112

These female standards were last updated yesterday and are based on 1,000 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.

What is my exact level?

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

Strength Level Calculator

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 8,919,000 lifts Squat 5,250,000 lifts Deadlift 5,340,000 lifts Shoulder Press 1,363,000 lifts Military Press 73,000 lifts Barbell Curl 674,000 lifts Incline Bench Press 244,000 lifts Front Squat 456,000 lifts Bent Over Row 426,000 lifts Hex Bar Deadlift 161,000 lifts Sumo Deadlift 34,000 lifts Hip Thrust 88,000 lifts Romanian Deadlift 103,000 lifts Close Grip Bench Press 15,000 lifts Rack Pull 12,000 lifts Barbell Shrug 59,000 lifts T-Bar Row 37,000 lifts Decline Bench Press 49,000 lifts Preacher Curl 13,000 lifts Stiff Legged Deadlift 5,000 lifts Pendlay Row 30,000 lifts Tricep Extension 35,000 lifts Lying Tricep Extension 27,000 lifts Barbell Lunge 3,000 lifts Upright Row 36,000 lifts Box Squat 7,000 lifts Floor Press 4,000 lifts Good Morning 19,000 lifts Zercher Squat 3,000 lifts Bulgarian Split Squat 4,000 lifts Split Squat 1,000 lifts Wrist Curl 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 744,000 lifts Push Ups 346,000 lifts Dips 301,000 lifts Chin Ups 151,000 lifts Bodyweight Squat 11,000 lifts Muscle Ups 37,000 lifts Sit Ups 39,000 lifts Single Leg Squat 8,000 lifts Crunches 22,000 lifts One Arm Push Ups 5,000 lifts Handstand Push Ups 4,000 lifts Burpees 4,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 359,000 lifts Clean 103,000 lifts Snatch 133,000 lifts Clean and Jerk 129,000 lifts Push Press 88,000 lifts Power Snatch 3,000 lifts Clean and Press 99,000 lifts Overhead Squat 7,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 525,000 lifts Dumbbell Curl 460,000 lifts Dumbbell Shoulder Press 267,000 lifts Incline Dumbbell Bench Press 120,000 lifts Dumbbell Row 116,000 lifts Dumbbell Lateral Raise 78,000 lifts Goblet Squat 8,000 lifts Dumbbell Hammer Curl 17,000 lifts Dumbbell Lunge 29,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Fly 35,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Concentration Curl 22,000 lifts Arnold Press 5,000 lifts Dumbbell Tricep Extension 26,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Curl 3,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 217,000 lifts Chest Press 21,000 lifts Horizontal Leg Press 128,000 lifts Leg Extension 79,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Pec Deck Fly 7,000 lifts Calf Raise 45,000 lifts Hack Squat 5,000 lifts Vertical Leg Press 6,000 lifts Seated Calf Raise 3,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 189,000 lifts Tricep Pushdown 52,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Face Pull 5,000 lifts Cable Fly 4,000 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 Lateral Raise Dumbbell Hammer Curl Dumbbell Lunge Dumbbell Bulgarian Split Squat Dumbbell Fly Dumbbell Shrug Dumbbell Concentration Curl Arnold Press Dumbbell Tricep Extension Lying Dumbbell Tricep Extension Dumbbell Pullover Incline Dumbbell Curl Incline Dumbbell Fly Dumbbell Front Raise Dumbbell Reverse Fly Decline Dumbbell Bench Press