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 overhead squat standards are based on 46,000 lifts by Strength Level users.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 28 x0.26 63 x0.57 114 x1.04 180 x1.64 257 x2.34
120 34 x0.29 72 x0.6 126 x1.05 195 x1.63 275 x2.29
130 41 x0.31 81 x0.62 138 x1.06 210 x1.61 293 x2.25
140 47 x0.34 90 x0.64 149 x1.07 224 x1.6 309 x2.21
150 53 x0.35 98 x0.66 160 x1.07 237 x1.58 325 x2.17
160 59 x0.37 107 x0.67 171 x1.07 250 x1.56 340 x2.13
170 66 x0.39 115 x0.68 181 x1.07 263 x1.55 355 x2.09
180 72 x0.4 123 x0.68 191 x1.06 275 x1.53 368 x2.05
190 78 x0.41 131 x0.69 201 x1.06 286 x1.51 382 x2.01
200 84 x0.42 138 x0.69 210 x1.05 298 x1.49 395 x1.97
210 89 x0.43 146 x0.69 220 x1.05 308 x1.47 407 x1.94
220 95 x0.43 153 x0.7 229 x1.04 319 x1.45 420 x1.91
230 101 x0.44 160 x0.7 237 x1.03 329 x1.43 431 x1.88
240 106 x0.44 167 x0.7 246 x1.02 339 x1.41 443 x1.84
250 112 x0.45 174 x0.7 254 x1.02 349 x1.4 454 x1.82
260 117 x0.45 181 x0.7 262 x1.01 359 x1.38 465 x1.79
270 122 x0.45 187 x0.69 270 x1 368 x1.36 475 x1.76
280 128 x0.46 194 x0.69 278 x0.99 377 x1.35 485 x1.73
290 133 x0.46 200 x0.69 285 x0.98 386 x1.33 495 x1.71
300 138 x0.46 206 x0.69 293 x0.98 394 x1.31 505 x1.68
310 143 x0.46 212 x0.68 300 x0.97 403 x1.3 515 x1.66
All 64 117 188 276 377

These male standards were last updated a month ago and are based on 7,000 filtered lifts.

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

lb
lb

Female Overhead Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 26 x0.29 48 x0.53 77 x0.86 114 x1.27 156 x1.74
100 29 x0.29 52 x0.52 83 x0.83 121 x1.21 164 x1.64
110 32 x0.29 56 x0.51 88 x0.8 127 x1.15 171 x1.55
120 35 x0.29 59 x0.5 92 x0.77 132 x1.1 177 x1.48
130 38 x0.29 63 x0.48 97 x0.74 138 x1.06 184 x1.41
140 40 x0.29 66 x0.47 101 x0.72 143 x1.02 189 x1.35
150 43 x0.28 70 x0.46 105 x0.7 147 x0.98 195 x1.3
160 45 x0.28 73 x0.45 109 x0.68 152 x0.95 200 x1.25
170 47 x0.28 76 x0.45 112 x0.66 156 x0.92 205 x1.2
180 50 x0.28 79 x0.44 116 x0.64 160 x0.89 209 x1.16
190 52 x0.27 81 x0.43 119 x0.63 164 x0.86 214 x1.13
200 54 x0.27 84 x0.42 122 x0.61 168 x0.84 218 x1.09
210 56 x0.27 86 x0.41 125 x0.6 171 x0.82 222 x1.06
220 58 x0.26 89 x0.4 128 x0.58 175 x0.8 226 x1.03
230 60 x0.26 91 x0.4 131 x0.57 178 x0.77 230 x1
240 62 x0.26 94 x0.39 134 x0.56 181 x0.76 234 x0.97
250 64 x0.25 96 x0.38 137 x0.55 185 x0.74 237 x0.95
260 65 x0.25 98 x0.38 139 x0.54 188 x0.72 241 x0.93
All 40 66 102 145 193

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

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

lb
lb

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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.

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Barbell

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Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Hammer Curl Tate Press Dumbbell Wrist Curl Dumbbell Side Bend Dumbbell Calf Raise Close Grip Dumbbell Bench Press Dumbbell Upright Row Zottman Curl Dumbbell Preacher Curl Dumbbell Z Press Renegade Row Dumbbell Bench Pull Dumbbell Deadlift Dumbbell Squat

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Machine Calf Raise 98,000 lifts Machine Chest Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Machine Lateral Raise Sled Press Calf Raise Close Grip Lat Pulldown Viking Press Smith Machine Bench Press Single Leg Press Machine Reverse Fly Standing Leg Curl Machine Tricep Press Machine Back Extension Smith Machine Squat Machine Seated Crunch Machine Bicep Curl Machine Row Seated Dip Machine

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Bicep Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Bicep Curl 23,000 lifts Reverse Grip Tricep Pushdown Reverse Grip Lat Pulldown Cable Reverse Fly Cable Kickback Cable Crunches Cable Overhead Tricep Extension Cable Crossover Straight Arm Pulldown Cable Woodchoppers + 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 Hang Clean Clean and Press Clean Push Jerk Power Snatch Thruster Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk

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