Hack Squat Standards
Measured in lb
Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male Hack Squat Standards (lb)
Entire Community
| Strength Level | Weight |
|---|---|
| Beginner | 119 lb |
| Novice | 215 lb |
| Intermediate | 347 lb |
| Advanced | 510 lb |
| Elite | 694 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 2.00x |
| Advanced | 2.75x |
| Elite | 4.00x |
How much should I be able to Hack Squat? (lb)
What is the average Hack Squat? The average Hack Squat weight for a male lifter is 347 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hack Squat? Male beginners should aim to lift 119 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 50 | 112 | 203 | 322 | 461 |
| 120 | 61 | 129 | 226 | 351 | 495 |
| 130 | 73 | 146 | 248 | 378 | 527 |
| 140 | 85 | 162 | 270 | 404 | 558 |
| 150 | 97 | 178 | 290 | 430 | 588 |
| 160 | 109 | 194 | 311 | 454 | 617 |
| 170 | 120 | 210 | 330 | 478 | 644 |
| 180 | 132 | 225 | 349 | 501 | 670 |
| 190 | 143 | 240 | 368 | 523 | 696 |
| 200 | 154 | 254 | 385 | 544 | 720 |
| 210 | 165 | 268 | 403 | 565 | 744 |
| 220 | 176 | 282 | 420 | 585 | 767 |
| 230 | 187 | 296 | 436 | 604 | 790 |
| 240 | 198 | 309 | 453 | 623 | 811 |
| 250 | 208 | 322 | 468 | 642 | 832 |
| 260 | 219 | 335 | 484 | 660 | 853 |
| 270 | 229 | 348 | 499 | 677 | 873 |
| 280 | 239 | 360 | 514 | 694 | 892 |
| 290 | 249 | 372 | 528 | 711 | 911 |
| 300 | 258 | 384 | 542 | 727 | 930 |
| 310 | 268 | 396 | 556 | 743 | 948 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 101 | 183 | 295 | 434 | 591 |
| 20 | 116 | 210 | 338 | 497 | 677 |
| 25 | 119 | 215 | 347 | 510 | 694 |
| 30 | 119 | 215 | 347 | 510 | 694 |
| 35 | 119 | 215 | 347 | 510 | 694 |
| 40 | 119 | 215 | 347 | 510 | 694 |
| 45 | 113 | 204 | 329 | 484 | 659 |
| 50 | 106 | 192 | 309 | 454 | 618 |
| 55 | 98 | 177 | 286 | 420 | 572 |
| 60 | 89 | 162 | 261 | 383 | 522 |
| 65 | 81 | 146 | 236 | 346 | 472 |
| 70 | 72 | 131 | 211 | 311 | 423 |
| 75 | 65 | 117 | 189 | 278 | 378 |
| 80 | 58 | 105 | 169 | 248 | 338 |
| 85 | 52 | 94 | 152 | 223 | 303 |
| 90 | 47 | 85 | 136 | 200 | 273 |
Calculate Your Strength Level
Female Hack Squat Standards (lb)
Entire Community
| Strength Level | Weight |
|---|---|
| Beginner | 49 lb |
| Novice | 112 lb |
| Intermediate | 207 lb |
| Advanced | 329 lb |
| Elite | 473 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.25x |
| Novice | 0.75x |
| Intermediate | 1.50x |
| Advanced | 2.25x |
| Elite | 3.25x |
How much should I be able to Hack Squat? (lb)
What is the average Hack Squat? The average Hack Squat weight for a female lifter is 207 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Hack Squat? Female beginners should aim to lift 49 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 22 | 67 | 140 | 239 | 359 |
| 100 | 28 | 76 | 153 | 257 | 381 |
| 110 | 33 | 85 | 166 | 274 | 401 |
| 120 | 39 | 94 | 178 | 289 | 420 |
| 130 | 44 | 103 | 190 | 304 | 438 |
| 140 | 50 | 111 | 201 | 318 | 454 |
| 150 | 55 | 119 | 212 | 331 | 470 |
| 160 | 60 | 127 | 222 | 344 | 485 |
| 170 | 66 | 134 | 232 | 356 | 500 |
| 180 | 71 | 141 | 241 | 368 | 514 |
| 190 | 76 | 148 | 250 | 379 | 527 |
| 200 | 80 | 155 | 259 | 390 | 539 |
| 210 | 85 | 162 | 268 | 400 | 552 |
| 220 | 90 | 168 | 276 | 410 | 563 |
| 230 | 94 | 174 | 284 | 420 | 575 |
| 240 | 99 | 180 | 291 | 429 | 586 |
| 250 | 103 | 186 | 299 | 438 | 596 |
| 260 | 108 | 192 | 306 | 447 | 607 |
| Age | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 15 | 42 | 96 | 176 | 280 | 402 |
| 20 | 48 | 110 | 201 | 321 | 460 |
| 25 | 49 | 112 | 207 | 329 | 473 |
| 30 | 49 | 112 | 207 | 329 | 473 |
| 35 | 49 | 112 | 207 | 329 | 473 |
| 40 | 49 | 112 | 207 | 329 | 473 |
| 45 | 47 | 107 | 196 | 312 | 448 |
| 50 | 44 | 100 | 184 | 293 | 421 |
| 55 | 40 | 93 | 170 | 271 | 389 |
| 60 | 37 | 84 | 155 | 247 | 355 |
| 65 | 33 | 76 | 140 | 223 | 321 |
| 70 | 30 | 69 | 126 | 201 | 288 |
| 75 | 27 | 61 | 113 | 179 | 257 |
| 80 | 24 | 55 | 101 | 160 | 230 |
| 85 | 21 | 49 | 90 | 144 | 206 |
| 90 | 19 | 44 | 81 | 129 | 186 |
Calculate Your Strength Level
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. |