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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

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 28 x0.26 62 x0.57 112 x1.02 176 x1.6 250 x2.27
120 35 x0.29 71 x0.59 124 x1.03 191 x1.59 268 x2.23
130 41 x0.31 80 x0.62 135 x1.04 205 x1.58 285 x2.19
140 47 x0.34 89 x0.63 146 x1.05 219 x1.56 301 x2.15
150 53 x0.36 97 x0.65 157 x1.05 232 x1.54 316 x2.11
160 59 x0.37 105 x0.66 168 x1.05 244 x1.53 331 x2.07
170 66 x0.39 114 x0.67 178 x1.05 257 x1.51 345 x2.03
180 72 x0.4 121 x0.67 188 x1.04 268 x1.49 359 x1.99
190 78 x0.41 129 x0.68 197 x1.04 280 x1.47 372 x1.96
200 83 x0.42 137 x0.68 207 x1.03 291 x1.45 385 x1.92
210 89 x0.42 144 x0.69 216 x1.03 301 x1.44 397 x1.89
220 95 x0.43 151 x0.69 224 x1.02 312 x1.42 409 x1.86
230 100 x0.44 158 x0.69 233 x1.01 322 x1.4 420 x1.83
240 106 x0.44 165 x0.69 241 x1 332 x1.38 431 x1.8
250 111 x0.45 172 x0.69 249 x1 341 x1.36 442 x1.77
260 117 x0.45 178 x0.69 257 x0.99 350 x1.35 453 x1.74
270 122 x0.45 185 x0.68 265 x0.98 359 x1.33 463 x1.72
280 127 x0.45 191 x0.68 273 x0.97 368 x1.32 473 x1.69
290 132 x0.46 197 x0.68 280 x0.97 377 x1.3 483 x1.66
300 137 x0.46 204 x0.68 287 x0.96 385 x1.28 492 x1.64
310 142 x0.46 210 x0.68 294 x0.95 394 x1.27 502 x1.62
All 65 116 185 271 367

These male standards were last updated a week ago and are based on 575 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 33 x0.37 54 x0.61 83 x0.92 117 x1.3 155 x1.72
100 36 x0.36 58 x0.58 87 x0.87 122 x1.22 161 x1.61
110 39 x0.35 62 x0.56 91 x0.83 127 x1.15 167 x1.51
120 41 x0.34 65 x0.54 95 x0.79 132 x1.1 172 x1.43
130 44 x0.34 68 x0.52 99 x0.76 136 x1.05 177 x1.36
140 46 x0.33 71 x0.51 102 x0.73 140 x1 181 x1.3
150 48 x0.32 74 x0.49 106 x0.71 144 x0.96 186 x1.24
160 50 x0.31 76 x0.48 109 x0.68 148 x0.92 190 x1.19
170 52 x0.31 79 x0.46 112 x0.66 151 x0.89 194 x1.14
180 54 x0.3 81 x0.45 115 x0.64 154 x0.86 198 x1.1
190 56 x0.3 83 x0.44 117 x0.62 157 x0.83 201 x1.06
200 58 x0.29 85 x0.43 120 x0.6 161 x0.8 205 x1.02
210 60 x0.28 88 x0.42 123 x0.58 163 x0.78 208 x0.99
220 61 x0.28 90 x0.41 125 x0.57 166 x0.76 211 x0.96
230 63 x0.27 92 x0.4 127 x0.55 169 x0.73 214 x0.93
240 65 x0.27 94 x0.39 130 x0.54 172 x0.71 217 x0.9
250 66 x0.26 95 x0.38 132 x0.53 174 x0.7 220 x0.88
260 68 x0.26 97 x0.37 134 x0.51 176 x0.68 223 x0.86
All 45 70 102 141 183

These female standards were last updated a week ago and are based on 282 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

Power Clean Clean & Jerk Snatch Clean Push Press Clean & Press Thruster Power Snatch Push Jerk