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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female

Select your weight unit: Kilograms (kg) Pounds (lb)

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Male Overhead Squat Standards (lb)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	28 x0.26	62 x0.57	112 x1.02	176 x1.6	250 x2.27
120	35 x0.29	71 x0.59	124 x1.03	191 x1.59	268 x2.23
130	41 x0.31	80 x0.62	135 x1.04	205 x1.58	285 x2.19
140	47 x0.34	89 x0.63	146 x1.05	219 x1.56	301 x2.15
150	53 x0.36	97 x0.65	157 x1.05	232 x1.54	316 x2.11
160	59 x0.37	105 x0.66	168 x1.05	244 x1.53	331 x2.07
170	66 x0.39	114 x0.67	178 x1.05	257 x1.51	345 x2.03
180	72 x0.4	121 x0.67	188 x1.04	268 x1.49	359 x1.99
190	78 x0.41	129 x0.68	197 x1.04	280 x1.47	372 x1.96
200	83 x0.42	137 x0.68	207 x1.03	291 x1.45	385 x1.92
210	89 x0.42	144 x0.69	216 x1.03	301 x1.44	397 x1.89
220	95 x0.43	151 x0.69	224 x1.02	312 x1.42	409 x1.86
230	100 x0.44	158 x0.69	233 x1.01	322 x1.4	420 x1.83
240	106 x0.44	165 x0.69	241 x1	332 x1.38	431 x1.8
250	111 x0.45	172 x0.69	249 x1	341 x1.36	442 x1.77
260	117 x0.45	178 x0.69	257 x0.99	350 x1.35	453 x1.74
270	122 x0.45	185 x0.68	265 x0.98	359 x1.33	463 x1.72
280	127 x0.45	191 x0.68	273 x0.97	368 x1.32	473 x1.69
290	132 x0.46	197 x0.68	280 x0.97	377 x1.3	483 x1.66
300	137 x0.46	204 x0.68	287 x0.96	385 x1.28	492 x1.64
310	142 x0.46	210 x0.68	294 x0.95	394 x1.27	502 x1.62
All	65	116	185	271	367

These male standards were last updated a week ago and are based on 575 filtered lifts.

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

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33 x0.37	54 x0.61	83 x0.92	117 x1.3	155 x1.72
100	36 x0.36	58 x0.58	87 x0.87	122 x1.22	161 x1.61
110	39 x0.35	62 x0.56	91 x0.83	127 x1.15	167 x1.51
120	41 x0.34	65 x0.54	95 x0.79	132 x1.1	172 x1.43
130	44 x0.34	68 x0.52	99 x0.76	136 x1.05	177 x1.36
140	46 x0.33	71 x0.51	102 x0.73	140 x1	181 x1.3
150	48 x0.32	74 x0.49	106 x0.71	144 x0.96	186 x1.24
160	50 x0.31	76 x0.48	109 x0.68	148 x0.92	190 x1.19
170	52 x0.31	79 x0.46	112 x0.66	151 x0.89	194 x1.14
180	54 x0.3	81 x0.45	115 x0.64	154 x0.86	198 x1.1
190	56 x0.3	83 x0.44	117 x0.62	157 x0.83	201 x1.06
200	58 x0.29	85 x0.43	120 x0.6	161 x0.8	205 x1.02
210	60 x0.28	88 x0.42	123 x0.58	163 x0.78	208 x0.99
220	61 x0.28	90 x0.41	125 x0.57	166 x0.76	211 x0.96
230	63 x0.27	92 x0.4	127 x0.55	169 x0.73	214 x0.93
240	65 x0.27	94 x0.39	130 x0.54	172 x0.71	217 x0.9
250	66 x0.26	95 x0.38	132 x0.53	174 x0.7	220 x0.88
260	68 x0.26	97 x0.37	134 x0.51	176 x0.68	223 x0.86
All	45	70	102	141	183

These female standards were last updated a week ago and are based on 282 filtered lifts.

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

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

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.