Register Log In

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 42,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 26 x0.24 61 x0.55 114 x1.03 182 x1.66 263 x2.39
120 32 x0.27 70 x0.59 126 x1.05 199 x1.65 283 x2.36
130 39 x0.3 80 x0.61 139 x1.07 214 x1.65 301 x2.32
140 45 x0.32 89 x0.64 151 x1.08 229 x1.64 319 x2.28
150 52 x0.34 98 x0.65 163 x1.08 243 x1.62 336 x2.24
160 58 x0.36 107 x0.67 174 x1.09 257 x1.61 352 x2.2
170 64 x0.38 115 x0.68 185 x1.09 270 x1.59 367 x2.16
180 71 x0.39 124 x0.69 195 x1.09 283 x1.57 382 x2.12
190 77 x0.41 132 x0.7 206 x1.08 296 x1.56 397 x2.09
200 83 x0.42 140 x0.7 216 x1.08 308 x1.54 410 x2.05
210 89 x0.43 148 x0.71 226 x1.07 319 x1.52 424 x2.02
220 95 x0.43 156 x0.71 235 x1.07 331 x1.5 437 x1.99
230 101 x0.44 163 x0.71 244 x1.06 342 x1.49 450 x1.95
240 107 x0.45 171 x0.71 254 x1.06 352 x1.47 462 x1.92
250 113 x0.45 178 x0.71 262 x1.05 363 x1.45 474 x1.9
260 119 x0.46 185 x0.71 271 x1.04 373 x1.43 485 x1.87
270 124 x0.46 192 x0.71 279 x1.04 383 x1.42 497 x1.84
280 130 x0.46 199 x0.71 288 x1.03 393 x1.4 508 x1.81
290 135 x0.47 206 x0.71 296 x1.02 402 x1.39 518 x1.79
300 141 x0.47 213 x0.71 304 x1.01 411 x1.37 529 x1.76
310 146 x0.47 219 x0.71 312 x1 420 x1.36 539 x1.74
All 63 117 192 285 392

These male standards were last updated 8 hours ago and are based on 6,000 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 28 x0.31 50 x0.56 80 x0.89 118 x1.31 160 x1.77
100 31 x0.31 54 x0.54 85 x0.85 123 x1.23 166 x1.66
110 33 x0.3 57 x0.52 89 x0.81 128 x1.17 172 x1.57
120 36 x0.3 61 x0.51 93 x0.78 133 x1.11 178 x1.48
130 38 x0.29 64 x0.49 97 x0.75 138 x1.06 183 x1.41
140 41 x0.29 67 x0.48 101 x0.72 142 x1.02 188 x1.34
150 43 x0.29 69 x0.46 104 x0.7 146 x0.97 193 x1.29
160 45 x0.28 72 x0.45 108 x0.67 150 x0.94 197 x1.23
170 47 x0.28 75 x0.44 111 x0.65 154 x0.9 201 x1.18
180 49 x0.27 77 x0.43 114 x0.63 157 x0.87 205 x1.14
190 51 x0.27 79 x0.42 116 x0.61 161 x0.84 209 x1.1
200 53 x0.26 82 x0.41 119 x0.6 164 x0.82 213 x1.06
210 54 x0.26 84 x0.4 122 x0.58 167 x0.79 216 x1.03
220 56 x0.25 86 x0.39 124 x0.57 170 x0.77 220 x1
230 58 x0.25 88 x0.38 127 x0.55 173 x0.75 223 x0.97
240 59 x0.25 90 x0.37 129 x0.54 175 x0.73 226 x0.94
250 61 x0.24 92 x0.37 131 x0.53 178 x0.71 229 x0.92
260 62 x0.24 94 x0.36 134 x0.51 181 x0.69 232 x0.89
All 40 67 102 144 191

These female standards were last updated 8 hours ago and are based on 3,000 filtered lifts.

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

Rate Your Lifts Against Other People

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

Calculate Your Strength

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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare overhead squat versus one of the following exercises:

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