Overhead Squat Standards

Measured in lb

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

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Overhead Squat standards are based on 80,000 lifts by Strength Level users

♂ Male
♀ Female

Male Overhead Squat Standards (lb)

Strength Level	Weight
Beginner	64 lb
Novice	117 lb
Intermediate	188 lb
Advanced	276 lb
Elite	376 lb

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	2.25x

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

What is the average Overhead Squat? The average Overhead Squat weight for a male lifter is 188 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Overhead Squat? Male beginners should aim to lift 64 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	63	113	179	256
120	34	72	126	194	274
130	41	81	137	209	291
140	47	90	149	223	308
150	53	98	160	237	324
160	60	107	171	250	339
170	66	115	181	262	354
180	72	123	191	274	368
190	78	131	201	286	381
200	84	138	210	297	394
210	90	146	220	308	407
220	95	153	229	319	419
230	101	160	237	329	431
240	107	168	246	339	442
250	112	174	254	349	453
260	118	181	262	358	464
270	123	188	270	368	475
280	128	194	278	377	485
290	133	201	286	386	495
300	139	207	293	394	505
310	144	213	300	403	514

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	99	160	235	320
20	63	114	183	269	366
25	64	117	188	276	376
30	64	117	188	276	376
35	64	117	188	276	376
40	64	117	188	276	376
45	61	111	178	262	357
50	57	104	167	246	335
55	53	96	155	227	310
60	48	88	141	207	283
65	44	79	128	187	255
70	39	71	114	168	229
75	35	64	102	150	205
80	31	57	92	134	183
85	28	51	82	121	164
90	25	46	74	109	148

Calculate Your Strength Level

Female Overhead Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	40 lb
Novice	67 lb
Intermediate	102 lb
Advanced	145 lb
Elite	193 lb

Strength Level	Bodyweight Ratio
Beginner	0.30x
Novice	0.45x
Intermediate	0.70x
Advanced	1.00x
Elite	1.35x

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

What is the average Overhead Squat? The average Overhead Squat weight for a female lifter is 102 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Overhead Squat? Female beginners should aim to lift 40 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	26	48	77	114	156
100	29	52	83	120	163
110	32	56	88	127	170
120	35	60	92	132	177
130	38	63	97	137	183
140	40	67	101	143	189
150	43	70	105	147	194
160	45	73	109	152	199
170	48	76	112	156	204
180	50	79	116	160	209
190	52	82	119	164	214
200	54	84	123	168	218
210	57	87	126	172	222
220	59	89	129	175	226
230	61	92	132	178	230
240	62	94	134	182	234
250	64	96	137	185	237
260	66	99	140	188	241

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	57	87	123	164
20	39	65	99	141	188
25	40	67	102	145	193
30	40	67	102	145	193
35	40	67	102	145	193
40	40	67	102	145	193
45	38	63	97	138	183
50	35	59	91	129	172
55	33	55	84	119	159
60	30	50	77	109	145
65	27	45	69	98	131
70	24	41	62	88	118
75	22	36	56	79	105
80	19	32	50	71	94
85	17	29	45	63	84
90	16	26	40	57	76

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	63	113	179	256
120	34	72	126	194	274
130	41	81	137	209	291
140	47	90	149	223	308
150	53	98	160	237	324
160	60	107	171	250	339
170	66	115	181	262	354
180	72	123	191	274	368
190	78	131	201	286	381
200	84	138	210	297	394
210	90	146	220	308	407
220	95	153	229	319	419
230	101	160	237	329	431
240	107	168	246	339	442
250	112	174	254	349	453
260	118	181	262	358	464
270	123	188	270	368	475
280	128	194	278	377	485
290	133	201	286	386	495
300	139	207	293	394	505
310	144	213	300	403	514

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	99	160	235	320
20	63	114	183	269	366
25	64	117	188	276	376
30	64	117	188	276	376
35	64	117	188	276	376
40	64	117	188	276	376
45	61	111	178	262	357
50	57	104	167	246	335
55	53	96	155	227	310
60	48	88	141	207	283
65	44	79	128	187	255
70	39	71	114	168	229
75	35	64	102	150	205
80	31	57	92	134	183
85	28	51	82	121	164
90	25	46	74	109	148

BW	Beg.	Nov.	Int.	Adv.	Elite
90	26	48	77	114	156
100	29	52	83	120	163
110	32	56	88	127	170
120	35	60	92	132	177
130	38	63	97	137	183
140	40	67	101	143	189
150	43	70	105	147	194
160	45	73	109	152	199
170	48	76	112	156	204
180	50	79	116	160	209
190	52	82	119	164	214
200	54	84	123	168	218
210	57	87	126	172	222
220	59	89	129	175	226
230	61	92	132	178	230
240	62	94	134	182	234
250	64	96	137	185	237
260	66	99	140	188	241

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	57	87	123	164
20	39	65	99	141	188
25	40	67	102	145	193
30	40	67	102	145	193
35	40	67	102	145	193
40	40	67	102	145	193
45	38	63	97	138	183
50	35	59	91	129	172
55	33	55	84	119	159
60	30	50	77	109	145
65	27	45	69	98	131
70	24	41	62	88	118
75	22	36	56	79	105
80	19	32	50	71	94
85	17	29	45	63	84
90	16	26	40	57	76

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	63	113	179	256
120	34	72	126	194	274
130	41	81	137	209	291
140	47	90	149	223	308
150	53	98	160	237	324
160	60	107	171	250	339
170	66	115	181	262	354
180	72	123	191	274	368
190	78	131	201	286	381
200	84	138	210	297	394
210	90	146	220	308	407
220	95	153	229	319	419
230	101	160	237	329	431
240	107	168	246	339	442
250	112	174	254	349	453
260	118	181	262	358	464
270	123	188	270	368	475
280	128	194	278	377	485
290	133	201	286	386	495
300	139	207	293	394	505
310	144	213	300	403	514

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	99	160	235	320
20	63	114	183	269	366
25	64	117	188	276	376
30	64	117	188	276	376
35	64	117	188	276	376
40	64	117	188	276	376
45	61	111	178	262	357
50	57	104	167	246	335
55	53	96	155	227	310
60	48	88	141	207	283
65	44	79	128	187	255
70	39	71	114	168	229
75	35	64	102	150	205
80	31	57	92	134	183
85	28	51	82	121	164
90	25	46	74	109	148

BW	Beg.	Nov.	Int.	Adv.	Elite
90	26	48	77	114	156
100	29	52	83	120	163
110	32	56	88	127	170
120	35	60	92	132	177
130	38	63	97	137	183
140	40	67	101	143	189
150	43	70	105	147	194
160	45	73	109	152	199
170	48	76	112	156	204
180	50	79	116	160	209
190	52	82	119	164	214
200	54	84	123	168	218
210	57	87	126	172	222
220	59	89	129	175	226
230	61	92	132	178	230
240	62	94	134	182	234
250	64	96	137	185	237
260	66	99	140	188	241

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	57	87	123	164
20	39	65	99	141	188
25	40	67	102	145	193
30	40	67	102	145	193
35	40	67	102	145	193
40	40	67	102	145	193
45	38	63	97	138	183
50	35	59	91	129	172
55	33	55	84	119	159
60	30	50	77	109	145
65	27	45	69	98	131
70	24	41	62	88	118
75	22	36	56	79	105
80	19	32	50	71	94
85	17	29	45	63	84
90	16	26	40	57	76

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28	63	113	179	256
120	34	72	126	194	274
130	41	81	137	209	291
140	47	90	149	223	308
150	53	98	160	237	324
160	60	107	171	250	339
170	66	115	181	262	354
180	72	123	191	274	368
190	78	131	201	286	381
200	84	138	210	297	394
210	90	146	220	308	407
220	95	153	229	319	419
230	101	160	237	329	431
240	107	168	246	339	442
250	112	174	254	349	453
260	118	181	262	358	464
270	123	188	270	368	475
280	128	194	278	377	485
290	133	201	286	386	495
300	139	207	293	394	505
310	144	213	300	403	514

Age	Beg.	Nov.	Int.	Adv.	Elite
15	55	99	160	235	320
20	63	114	183	269	366
25	64	117	188	276	376
30	64	117	188	276	376
35	64	117	188	276	376
40	64	117	188	276	376
45	61	111	178	262	357
50	57	104	167	246	335
55	53	96	155	227	310
60	48	88	141	207	283
65	44	79	128	187	255
70	39	71	114	168	229
75	35	64	102	150	205
80	31	57	92	134	183
85	28	51	82	121	164
90	25	46	74	109	148

BW	Beg.	Nov.	Int.	Adv.	Elite
90	26	48	77	114	156
100	29	52	83	120	163
110	32	56	88	127	170
120	35	60	92	132	177
130	38	63	97	137	183
140	40	67	101	143	189
150	43	70	105	147	194
160	45	73	109	152	199
170	48	76	112	156	204
180	50	79	116	160	209
190	52	82	119	164	214
200	54	84	123	168	218
210	57	87	126	172	222
220	59	89	129	175	226
230	61	92	132	178	230
240	62	94	134	182	234
250	64	96	137	185	237
260	66	99	140	188	241

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	57	87	123	164
20	39	65	99	141	188
25	40	67	102	145	193
30	40	67	102	145	193
35	40	67	102	145	193
40	40	67	102	145	193
45	38	63	97	138	183
50	35	59	91	129	172
55	33	55	84	119	159
60	30	50	77	109	145
65	27	45	69	98	131
70	24	41	62	88	118
75	22	36	56	79	105
80	19	32	50	71	94
85	17	29	45	63	84
90	16	26	40	57	76