Overhead Squat

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

Male Overhead Squat Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Overhead Squat Standards (lb)

Entire Community

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

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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lb
lb
years old

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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.