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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 6,000 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 61 x0.55 116 x1.05 189 x1.72 276 x2.51
120 30 x0.25 70 x0.58 129 x1.07 206 x1.71 296 x2.46
130 36 x0.28 79 x0.61 141 x1.09 221 x1.7 314 x2.42
140 43 x0.3 88 x0.63 153 x1.09 236 x1.69 332 x2.37
150 49 x0.33 97 x0.65 165 x1.1 250 x1.67 349 x2.33
160 55 x0.34 106 x0.66 176 x1.1 264 x1.65 365 x2.28
170 61 x0.36 114 x0.67 187 x1.1 278 x1.63 381 x2.24
180 67 x0.37 122 x0.68 197 x1.1 290 x1.61 396 x2.2
190 73 x0.39 130 x0.69 208 x1.09 303 x1.59 410 x2.16
200 79 x0.4 138 x0.69 218 x1.09 315 x1.57 424 x2.12
210 85 x0.41 146 x0.7 227 x1.08 327 x1.55 438 x2.08
220 91 x0.41 154 x0.7 237 x1.08 338 x1.54 451 x2.05
230 97 x0.42 161 x0.7 246 x1.07 349 x1.52 464 x2.02
240 103 x0.43 168 x0.7 255 x1.06 359 x1.5 476 x1.98
250 108 x0.43 176 x0.7 264 x1.06 370 x1.48 488 x1.95
260 114 x0.44 183 x0.7 272 x1.05 380 x1.46 499 x1.92
270 119 x0.44 189 x0.7 281 x1.04 390 x1.44 511 x1.89
280 124 x0.44 196 x0.7 289 x1.03 399 x1.43 522 x1.86
290 130 x0.45 203 x0.7 297 x1.02 409 x1.41 532 x1.84
300 135 x0.45 209 x0.7 305 x1.02 418 x1.39 543 x1.81
310 140 x0.45 216 x0.7 312 x1.01 427 x1.38 553 x1.78
All 61 117 195 293 405

These male standards were last updated 3 days 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 26 x0.29 48 x0.54 79 x0.88 118 x1.31 161 x1.79
100 29 x0.29 52 x0.52 84 x0.84 124 x1.24 168 x1.68
110 31 x0.29 56 x0.51 89 x0.81 129 x1.17 175 x1.59
120 34 x0.28 59 x0.49 93 x0.77 134 x1.12 180 x1.5
130 36 x0.28 62 x0.48 97 x0.74 139 x1.07 186 x1.43
140 39 x0.28 65 x0.47 100 x0.72 143 x1.02 191 x1.36
150 41 x0.27 68 x0.45 104 x0.69 147 x0.98 196 x1.31
160 43 x0.27 71 x0.44 107 x0.67 151 x0.95 201 x1.25
170 45 x0.26 73 x0.43 111 x0.65 155 x0.91 205 x1.21
180 47 x0.26 76 x0.42 114 x0.63 159 x0.88 209 x1.16
190 49 x0.26 78 x0.41 117 x0.61 162 x0.85 213 x1.12
200 51 x0.25 81 x0.4 119 x0.6 166 x0.83 217 x1.08
210 53 x0.25 83 x0.39 122 x0.58 169 x0.8 221 x1.05
220 54 x0.25 85 x0.39 125 x0.57 172 x0.78 224 x1.02
230 56 x0.24 87 x0.38 127 x0.55 175 x0.76 227 x0.99
240 58 x0.24 89 x0.37 130 x0.54 178 x0.74 231 x0.96
250 59 x0.24 91 x0.36 132 x0.53 181 x0.72 234 x0.94
260 61 x0.23 93 x0.36 134 x0.52 183 x0.7 237 x0.91
All 38 65 101 145 194

These female standards were last updated 3 days 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

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