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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 based on 9,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 24 x0.22 60 x0.55 115 x1.05 188 x1.71 274 x2.49
120 30 x0.25 70 x0.58 128 x1.07 204 x1.7 293 x2.45
130 37 x0.28 79 x0.61 141 x1.08 220 x1.69 312 x2.4
140 43 x0.31 88 x0.63 153 x1.09 235 x1.68 330 x2.36
150 49 x0.33 97 x0.65 164 x1.1 249 x1.66 347 x2.31
160 55 x0.35 106 x0.66 176 x1.1 263 x1.64 363 x2.27
170 62 x0.36 114 x0.67 186 x1.1 276 x1.63 379 x2.23
180 68 x0.38 123 x0.68 197 x1.09 289 x1.61 394 x2.19
190 74 x0.39 131 x0.69 207 x1.09 302 x1.59 408 x2.15
200 80 x0.4 139 x0.69 217 x1.09 314 x1.57 422 x2.11
210 86 x0.41 146 x0.7 227 x1.08 325 x1.55 436 x2.07
220 92 x0.42 154 x0.7 237 x1.08 337 x1.53 449 x2.04
230 98 x0.42 162 x0.7 246 x1.07 348 x1.51 462 x2.01
240 103 x0.43 169 x0.7 255 x1.06 358 x1.49 474 x1.97
250 109 x0.44 176 x0.7 264 x1.05 369 x1.48 486 x1.94
260 114 x0.44 183 x0.7 272 x1.05 379 x1.46 497 x1.91
270 120 x0.44 190 x0.7 281 x1.04 389 x1.44 509 x1.88
280 125 x0.45 197 x0.7 289 x1.03 399 x1.42 520 x1.86
290 131 x0.45 203 x0.7 297 x1.02 408 x1.41 531 x1.83
300 136 x0.45 210 x0.7 305 x1.02 417 x1.39 541 x1.8
310 141 x0.45 216 x0.7 312 x1.01 426 x1.37 551 x1.78
All 61 117 195 292 403

These male standards were last updated a month ago and are based on 2,000 filtered lifts.

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

Female Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 27 x0.29 49 x0.55 80 x0.89 119 x1.33 164 x1.82
100 29 x0.29 53 x0.53 85 x0.85 125 x1.25 170 x1.7
110 32 x0.29 56 x0.51 89 x0.81 130 x1.18 176 x1.6
120 34 x0.28 59 x0.49 93 x0.78 135 x1.12 181 x1.51
130 36 x0.28 62 x0.48 97 x0.75 139 x1.07 187 x1.44
140 38 x0.27 65 x0.46 100 x0.72 143 x1.02 191 x1.37
150 40 x0.27 68 x0.45 104 x0.69 147 x0.98 196 x1.31
160 42 x0.27 70 x0.44 107 x0.67 151 x0.94 200 x1.25
170 44 x0.26 73 x0.43 110 x0.65 155 x0.91 204 x1.2
180 46 x0.26 75 x0.42 113 x0.63 158 x0.88 208 x1.16
190 48 x0.25 77 x0.41 115 x0.61 161 x0.85 212 x1.12
200 50 x0.25 79 x0.4 118 x0.59 164 x0.82 216 x1.08
210 51 x0.24 81 x0.39 121 x0.57 167 x0.8 219 x1.04
220 53 x0.24 83 x0.38 123 x0.56 170 x0.77 222 x1.01
230 54 x0.24 85 x0.37 125 x0.54 173 x0.75 225 x0.98
240 56 x0.23 87 x0.36 128 x0.53 176 x0.73 228 x0.95
250 57 x0.23 89 x0.36 130 x0.52 178 x0.71 231 x0.93
260 59 x0.23 91 x0.35 132 x0.51 181 x0.69 234 x0.9
All 38 65 101 145 194

These female standards were last updated a month ago and are based on 1,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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.

More Exercises

Barbell

Bench Press 9,541,000 lifts Squat 5,596,000 lifts Deadlift 5,684,000 lifts Shoulder Press 1,438,000 lifts Military Press 109,000 lifts Incline Bench Press 271,000 lifts Barbell Curl 710,000 lifts Front Squat 481,000 lifts Hex Bar Deadlift 179,000 lifts Bent Over Row 449,000 lifts Sumo Deadlift 47,000 lifts Romanian Deadlift 113,000 lifts Decline Bench Press 53,000 lifts Hip Thrust 99,000 lifts Barbell Shrug 64,000 lifts Close Grip Bench Press 22,000 lifts Rack Pull 18,000 lifts Pendlay Row 34,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Floor Press 6,000 lifts Tricep Extension 38,000 lifts Box Squat 10,000 lifts Lying Tricep Extension 29,000 lifts Stiff Legged Deadlift 8,000 lifts Wrist Curl 5,000 lifts Upright Row 38,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Barbell Lunge 5,000 lifts Split Squat 2,000 lifts Zercher Squat 4,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 2,000 lifts

Bodyweight

Pull Ups 798,000 lifts Push Ups 375,000 lifts Dips 322,000 lifts Chin Ups 168,000 lifts Bodyweight Squat 18,000 lifts Sit Ups 43,000 lifts Muscle Ups 41,000 lifts Single Leg Squat 10,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Burpees 6,000 lifts Handstand Push Ups 6,000 lifts Lunge 4,000 lifts

Olympic

Power Clean 373,000 lifts Clean and Jerk 135,000 lifts Snatch 139,000 lifts Clean 108,000 lifts Push Press 93,000 lifts Overhead Squat 9,000 lifts Power Snatch 4,000 lifts Clean and Press 101,000 lifts Push Jerk 12,000 lifts Thruster 15,000 lifts

Dumbbell

Dumbbell Bench Press 595,000 lifts Dumbbell Curl 505,000 lifts Dumbbell Shoulder Press 298,000 lifts Incline Dumbbell Bench Press 140,000 lifts Dumbbell Row 127,000 lifts Dumbbell Hammer Curl 24,000 lifts Dumbbell Lateral Raise 86,000 lifts Dumbbell Fly 39,000 lifts Dumbbell Shrug 42,000 lifts Arnold Press 8,000 lifts Goblet Squat 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Front Raise 32,000 lifts Dumbbell Lunge 32,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Concentration Curl 25,000 lifts Dumbbell Pullover 4,000 lifts Incline Dumbbell Curl 5,000 lifts Incline Dumbbell Fly 14,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Reverse Fly 3,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 242,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Calf Raise 50,000 lifts Leg Extension 87,000 lifts Pec Deck Fly 10,000 lifts Machine Shoulder Press 14,000 lifts Vertical Leg Press 9,000 lifts Seated Leg Curl 35,000 lifts Seated Calf Raise 5,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Tricep Pushdown 59,000 lifts Seated Cable Row 24,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

Power Clean Clean and Jerk Snatch Clean Push Press Power Snatch Clean and Press Push Jerk Thruster