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.

Our overhead squat standards are based on 46,000 lifts by Strength Level users.

Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 28 x0.26 63 x0.57 114 x1.04 180 x1.64 257 x2.34
120 34 x0.29 72 x0.6 126 x1.05 195 x1.63 275 x2.29
130 41 x0.31 81 x0.62 138 x1.06 210 x1.61 293 x2.25
140 47 x0.34 90 x0.64 149 x1.07 224 x1.6 309 x2.21
150 53 x0.35 98 x0.66 160 x1.07 237 x1.58 325 x2.17
160 59 x0.37 107 x0.67 171 x1.07 250 x1.56 340 x2.13
170 66 x0.39 115 x0.68 181 x1.07 263 x1.55 355 x2.09
180 72 x0.4 123 x0.68 191 x1.06 275 x1.53 368 x2.05
190 78 x0.41 131 x0.69 201 x1.06 286 x1.51 382 x2.01
200 84 x0.42 138 x0.69 210 x1.05 298 x1.49 395 x1.97
210 89 x0.43 146 x0.69 220 x1.05 308 x1.47 407 x1.94
220 95 x0.43 153 x0.7 229 x1.04 319 x1.45 420 x1.91
230 101 x0.44 160 x0.7 237 x1.03 329 x1.43 431 x1.88
240 106 x0.44 167 x0.7 246 x1.02 339 x1.41 443 x1.84
250 112 x0.45 174 x0.7 254 x1.02 349 x1.4 454 x1.82
260 117 x0.45 181 x0.7 262 x1.01 359 x1.38 465 x1.79
270 122 x0.45 187 x0.69 270 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 x0.46 200 x0.69 285 x0.98 386 x1.33 495 x1.71
300 138 x0.46 206 x0.69 293 x0.98 394 x1.31 505 x1.68
310 143 x0.46 212 x0.68 300 x0.97 403 x1.3 515 x1.66
All 64 117 188 276 377

These male standards were last updated a month ago and are based on 7,000 filtered lifts.

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

lb
lb

Female Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 26 x0.29 48 x0.53 77 x0.86 114 x1.27 156 x1.74
100 29 x0.29 52 x0.52 83 x0.83 121 x1.21 164 x1.64
110 32 x0.29 56 x0.51 88 x0.8 127 x1.15 171 x1.55
120 35 x0.29 59 x0.5 92 x0.77 132 x1.1 177 x1.48
130 38 x0.29 63 x0.48 97 x0.74 138 x1.06 184 x1.41
140 40 x0.29 66 x0.47 101 x0.72 143 x1.02 189 x1.35
150 43 x0.28 70 x0.46 105 x0.7 147 x0.98 195 x1.3
160 45 x0.28 73 x0.45 109 x0.68 152 x0.95 200 x1.25
170 47 x0.28 76 x0.45 112 x0.66 156 x0.92 205 x1.2
180 50 x0.28 79 x0.44 116 x0.64 160 x0.89 209 x1.16
190 52 x0.27 81 x0.43 119 x0.63 164 x0.86 214 x1.13
200 54 x0.27 84 x0.42 122 x0.61 168 x0.84 218 x1.09
210 56 x0.27 86 x0.41 125 x0.6 171 x0.82 222 x1.06
220 58 x0.26 89 x0.4 128 x0.58 175 x0.8 226 x1.03
230 60 x0.26 91 x0.4 131 x0.57 178 x0.77 230 x1
240 62 x0.26 94 x0.39 134 x0.56 181 x0.76 234 x0.97
250 64 x0.25 96 x0.38 137 x0.55 185 x0.74 237 x0.95
260 65 x0.25 98 x0.38 139 x0.54 188 x0.72 241 x0.93
All 40 66 102 145 193

These female standards were last updated a month ago and are based on 3,000 filtered lifts.

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

lb
lb

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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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