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Overhead Squat Standards (lb)

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

Our overhead squat standards are based on 14,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 25 x0.23 60 x0.55 113 x1.03 182 x1.66 264 x2.4
120 31 x0.26 70 x0.58 126 x1.05 199 x1.65 283 x2.36
130 38 x0.29 79 x0.61 138 x1.06 214 x1.65 302 x2.32
140 44 x0.32 88 x0.63 151 x1.08 229 x1.64 320 x2.28
150 51 x0.34 97 x0.65 162 x1.08 244 x1.63 337 x2.25
160 57 x0.36 106 x0.66 174 x1.09 258 x1.61 353 x2.21
170 64 x0.37 115 x0.68 185 x1.09 271 x1.6 369 x2.17
180 70 x0.39 124 x0.69 196 x1.09 284 x1.58 384 x2.13
190 76 x0.4 132 x0.69 206 x1.08 297 x1.56 399 x2.1
200 83 x0.41 140 x0.7 216 x1.08 309 x1.55 413 x2.06
210 89 x0.42 148 x0.7 226 x1.08 321 x1.53 427 x2.03
220 95 x0.43 156 x0.71 236 x1.07 332 x1.51 440 x2
230 101 x0.44 164 x0.71 245 x1.07 344 x1.49 453 x1.97
240 107 x0.45 171 x0.71 254 x1.06 354 x1.48 465 x1.94
250 113 x0.45 178 x0.71 263 x1.05 365 x1.46 477 x1.91
260 118 x0.46 186 x0.71 272 x1.05 375 x1.44 489 x1.88
270 124 x0.46 193 x0.71 281 x1.04 385 x1.43 500 x1.85
280 130 x0.46 200 x0.71 289 x1.03 395 x1.41 512 x1.83
290 135 x0.47 207 x0.71 297 x1.03 405 x1.4 523 x1.8
300 141 x0.47 213 x0.71 305 x1.02 414 x1.38 533 x1.78
310 146 x0.47 220 x0.71 313 x1.01 423 x1.37 544 x1.75
All 63 117 193 287 395

These male standards were last updated a month ago and are based on 5,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 27 x0.3 49 x0.55 79 x0.88 117 x1.3 159 x1.77
100 30 x0.3 53 x0.53 84 x0.84 122 x1.22 166 x1.66
110 33 x0.3 56 x0.51 89 x0.8 128 x1.16 172 x1.56
120 35 x0.29 60 x0.5 93 x0.77 133 x1.11 177 x1.48
130 37 x0.29 63 x0.48 96 x0.74 137 x1.06 183 x1.41
140 40 x0.28 66 x0.47 100 x0.71 142 x1.01 188 x1.34
150 42 x0.28 69 x0.46 103 x0.69 146 x0.97 192 x1.28
160 44 x0.27 71 x0.44 107 x0.67 149 x0.93 197 x1.23
170 46 x0.27 74 x0.43 110 x0.65 153 x0.9 201 x1.18
180 48 x0.27 76 x0.42 113 x0.63 157 x0.87 205 x1.14
190 50 x0.26 79 x0.41 116 x0.61 160 x0.84 209 x1.1
200 52 x0.26 81 x0.4 118 x0.59 163 x0.82 213 x1.06
210 53 x0.25 83 x0.4 121 x0.58 166 x0.79 216 x1.03
220 55 x0.25 85 x0.39 124 x0.56 169 x0.77 220 x1
230 57 x0.25 87 x0.38 126 x0.55 172 x0.75 223 x0.97
240 58 x0.24 89 x0.37 128 x0.53 175 x0.73 226 x0.94
250 60 x0.24 91 x0.36 131 x0.52 178 x0.71 229 x0.92
260 61 x0.24 93 x0.36 133 x0.51 180 x0.69 232 x0.89
All 39 66 101 143 191

These female standards were last updated a month ago and are based on 2,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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.

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Bodyweight

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

Power Clean Clean Clean and Jerk Push Press Snatch Clean and Press Hang Clean Power Snatch Thruster Push Jerk

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