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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 4,000 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 26 x0.24 62 x0.56 116 x1.05 187 x1.7 270 x2.45
120 32 x0.27 71 x0.59 129 x1.07 203 x1.69 289 x2.41
130 39 x0.3 81 x0.62 141 x1.09 219 x1.68 308 x2.37
140 45 x0.32 90 x0.64 153 x1.09 234 x1.67 326 x2.33
150 51 x0.34 99 x0.66 165 x1.1 248 x1.65 343 x2.29
160 58 x0.36 108 x0.67 176 x1.1 262 x1.64 359 x2.24
170 64 x0.38 116 x0.68 187 x1.1 275 x1.62 375 x2.2
180 71 x0.39 125 x0.69 198 x1.1 288 x1.6 390 x2.17
190 77 x0.4 133 x0.7 208 x1.1 301 x1.58 404 x2.13
200 83 x0.41 141 x0.71 218 x1.09 313 x1.56 418 x2.09
210 89 x0.42 149 x0.71 228 x1.09 324 x1.54 432 x2.06
220 95 x0.43 157 x0.71 238 x1.08 336 x1.53 445 x2.02
230 101 x0.44 164 x0.71 247 x1.07 347 x1.51 458 x1.99
240 107 x0.45 172 x0.72 256 x1.07 358 x1.49 470 x1.96
250 113 x0.45 179 x0.72 265 x1.06 368 x1.47 482 x1.93
260 118 x0.45 186 x0.72 274 x1.05 378 x1.45 494 x1.9
270 124 x0.46 193 x0.72 282 x1.05 388 x1.44 505 x1.87
280 129 x0.46 200 x0.71 291 x1.04 398 x1.42 516 x1.84
290 135 x0.46 207 x0.71 299 x1.03 407 x1.4 527 x1.82
300 140 x0.47 213 x0.71 307 x1.02 417 x1.39 537 x1.79
310 145 x0.47 220 x0.71 314 x1.01 426 x1.37 548 x1.77
All 63 119 195 291 399

These male standards were last updated yesterday and are based on 1,000 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 23 x0.26 45 x0.5 76 x0.84 114 x1.27 158 x1.76
100 26 x0.26 49 x0.49 81 x0.81 121 x1.21 166 x1.66
110 29 x0.27 54 x0.49 87 x0.79 128 x1.16 174 x1.58
120 32 x0.27 58 x0.48 92 x0.77 134 x1.12 181 x1.51
130 35 x0.27 62 x0.47 97 x0.74 140 x1.07 188 x1.45
140 38 x0.27 65 x0.47 101 x0.72 145 x1.04 194 x1.39
150 41 x0.27 69 x0.46 106 x0.7 150 x1 200 x1.34
160 43 x0.27 72 x0.45 110 x0.69 155 x0.97 206 x1.29
170 46 x0.27 75 x0.44 114 x0.67 160 x0.94 211 x1.24
180 48 x0.27 78 x0.43 117 x0.65 164 x0.91 217 x1.2
190 51 x0.27 81 x0.43 121 x0.64 169 x0.89 222 x1.17
200 53 x0.26 84 x0.42 125 x0.62 173 x0.86 226 x1.13
210 55 x0.26 87 x0.41 128 x0.61 177 x0.84 231 x1.1
220 57 x0.26 90 x0.41 131 x0.6 181 x0.82 235 x1.07
230 59 x0.26 92 x0.4 134 x0.58 184 x0.8 240 x1.04
240 61 x0.26 95 x0.4 137 x0.57 188 x0.78 244 x1.01
250 63 x0.25 97 x0.39 140 x0.56 191 x0.77 248 x0.99
260 65 x0.25 100 x0.38 143 x0.55 195 x0.75 251 x0.97
All 37 64 102 147 198

These female standards were last updated yesterday and are based on 859 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

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

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Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

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Cable

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Exercise Comparisons

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

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