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 46,000 lifts by Strength Level users.
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 46,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 28 x0.26 | 63 x0.57 | 113 x1.03 | 179 x1.63 | 256 x2.33 |
120 | 34 x0.29 | 72 x0.6 | 126 x1.05 | 194 x1.62 | 274 x2.28 |
130 | 41 x0.31 | 81 x0.62 | 137 x1.06 | 209 x1.61 | 291 x2.24 |
140 | 47 x0.34 | 90 x0.64 | 149 x1.06 | 223 x1.59 | 308 x2.2 |
150 | 53 x0.36 | 98 x0.65 | 160 x1.07 | 237 x1.58 | 324 x2.16 |
160 | 60 x0.37 | 107 x0.67 | 171 x1.07 | 250 x1.56 | 339 x2.12 |
170 | 66 x0.39 | 115 x0.68 | 181 x1.06 | 262 x1.54 | 354 x2.08 |
180 | 72 x0.4 | 123 x0.68 | 191 x1.06 | 274 x1.52 | 368 x2.04 |
190 | 78 x0.41 | 131 x0.69 | 201 x1.06 | 286 x1.5 | 381 x2.01 |
200 | 84 x0.42 | 138 x0.69 | 210 x1.05 | 297 x1.49 | 394 x1.97 |
210 | 90 x0.43 | 146 x0.7 | 220 x1.05 | 308 x1.47 | 407 x1.94 |
220 | 95 x0.43 | 153 x0.7 | 229 x1.04 | 319 x1.45 | 419 x1.9 |
230 | 101 x0.44 | 160 x0.7 | 237 x1.03 | 329 x1.43 | 431 x1.87 |
240 | 107 x0.44 | 168 x0.7 | 246 x1.02 | 339 x1.41 | 442 x1.84 |
250 | 112 x0.45 | 174 x0.7 | 254 x1.02 | 349 x1.4 | 453 x1.81 |
260 | 118 x0.45 | 181 x0.7 | 262 x1.01 | 358 x1.38 | 464 x1.78 |
270 | 123 x0.46 | 188 x0.7 | 270 x1 | 368 x1.36 | 475 x1.76 |
280 | 128 x0.46 | 194 x0.69 | 278 x0.99 | 377 x1.35 | 485 x1.73 |
290 | 133 x0.46 | 201 x0.69 | 286 x0.98 | 386 x1.33 | 495 x1.71 |
300 | 139 x0.46 | 207 x0.69 | 293 x0.98 | 394 x1.31 | 505 x1.68 |
310 | 144 x0.46 | 213 x0.69 | 300 x0.97 | 403 x1.3 | 514 x1.66 |
All | 64 | 117 | 188 | 276 | 376 |
These male standards were last updated August and are based on 7,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 26 x0.29 | 48 x0.53 | 77 x0.86 | 114 x1.27 | 156 x1.73 |
100 | 29 x0.29 | 52 x0.52 | 83 x0.83 | 120 x1.2 | 163 x1.63 |
110 | 32 x0.29 | 56 x0.51 | 88 x0.8 | 127 x1.15 | 170 x1.55 |
120 | 35 x0.29 | 60 x0.5 | 92 x0.77 | 132 x1.1 | 177 x1.47 |
130 | 38 x0.29 | 63 x0.49 | 97 x0.74 | 137 x1.06 | 183 x1.41 |
140 | 40 x0.29 | 67 x0.48 | 101 x0.72 | 143 x1.02 | 189 x1.35 |
150 | 43 x0.29 | 70 x0.47 | 105 x0.7 | 147 x0.98 | 194 x1.3 |
160 | 45 x0.28 | 73 x0.46 | 109 x0.68 | 152 x0.95 | 199 x1.25 |
170 | 48 x0.28 | 76 x0.45 | 112 x0.66 | 156 x0.92 | 204 x1.2 |
180 | 50 x0.28 | 79 x0.44 | 116 x0.64 | 160 x0.89 | 209 x1.16 |
190 | 52 x0.28 | 82 x0.43 | 119 x0.63 | 164 x0.86 | 214 x1.12 |
200 | 54 x0.27 | 84 x0.42 | 123 x0.61 | 168 x0.84 | 218 x1.09 |
210 | 57 x0.27 | 87 x0.41 | 126 x0.6 | 172 x0.82 | 222 x1.06 |
220 | 59 x0.27 | 89 x0.41 | 129 x0.58 | 175 x0.8 | 226 x1.03 |
230 | 61 x0.26 | 92 x0.4 | 132 x0.57 | 178 x0.78 | 230 x1 |
240 | 62 x0.26 | 94 x0.39 | 134 x0.56 | 182 x0.76 | 234 x0.97 |
250 | 64 x0.26 | 96 x0.39 | 137 x0.55 | 185 x0.74 | 237 x0.95 |
260 | 66 x0.25 | 99 x0.38 | 140 x0.54 | 188 x0.72 | 241 x0.93 |
All | 40 | 67 | 102 | 145 | 193 |
These female standards were last updated August and are based on 3,000 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. |
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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. |
Compare overhead squat versus one of the following exercises: