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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 11,000 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 59 x0.54 112 x1.02 181 x1.65 263 x2.39
120 31 x0.26 69 x0.57 125 x1.04 198 x1.65 283 x2.35
130 37 x0.29 78 x0.6 138 x1.06 214 x1.64 302 x2.32
140 44 x0.31 88 x0.63 150 x1.07 229 x1.64 320 x2.28
150 50 x0.34 97 x0.65 162 x1.08 244 x1.63 337 x2.25
160 57 x0.36 106 x0.66 174 x1.09 258 x1.61 354 x2.21
170 64 x0.37 115 x0.68 185 x1.09 272 x1.6 370 x2.18
180 70 x0.39 124 x0.69 196 x1.09 285 x1.58 386 x2.14
190 77 x0.4 132 x0.7 207 x1.09 298 x1.57 401 x2.11
200 83 x0.41 141 x0.7 217 x1.09 310 x1.55 415 x2.07
210 89 x0.43 149 x0.71 227 x1.08 323 x1.54 429 x2.04
220 95 x0.43 157 x0.71 237 x1.08 334 x1.52 442 x2.01
230 102 x0.44 165 x0.72 247 x1.07 346 x1.5 456 x1.98
240 108 x0.45 172 x0.72 256 x1.07 357 x1.49 468 x1.95
250 114 x0.45 180 x0.72 265 x1.06 368 x1.47 481 x1.92
260 120 x0.46 187 x0.72 274 x1.06 378 x1.45 493 x1.9
270 125 x0.46 195 x0.72 283 x1.05 389 x1.44 505 x1.87
280 131 x0.47 202 x0.72 292 x1.04 399 x1.42 516 x1.84
290 137 x0.47 209 x0.72 300 x1.04 408 x1.41 527 x1.82
300 142 x0.47 216 x0.72 309 x1.03 418 x1.39 538 x1.79
310 148 x0.48 222 x0.72 317 x1.02 427 x1.38 549 x1.77
All 62 117 193 288 397

These male standards were last updated 4 days ago and are based on 4,000 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 x0.3 49 x0.55 80 x0.88 117 x1.3 159 x1.77
100 30 x0.3 53 x0.53 84 x0.84 123 x1.23 166 x1.66
110 33 x0.3 57 x0.51 89 x0.81 128 x1.16 172 x1.57
120 35 x0.29 60 x0.5 93 x0.77 133 x1.11 178 x1.48
130 38 x0.29 63 x0.48 97 x0.74 138 x1.06 183 x1.41
140 40 x0.28 66 x0.47 100 x0.72 142 x1.01 188 x1.35
150 42 x0.28 69 x0.46 104 x0.69 146 x0.97 193 x1.29
160 44 x0.28 71 x0.45 107 x0.67 150 x0.94 198 x1.23
170 46 x0.27 74 x0.44 110 x0.65 154 x0.9 202 x1.19
180 48 x0.27 76 x0.42 113 x0.63 157 x0.87 206 x1.14
190 50 x0.26 79 x0.41 116 x0.61 161 x0.85 210 x1.1
200 52 x0.26 81 x0.41 119 x0.59 164 x0.82 213 x1.07
210 54 x0.25 83 x0.4 121 x0.58 167 x0.79 217 x1.03
220 55 x0.25 85 x0.39 124 x0.56 170 x0.77 220 x1
230 57 x0.25 87 x0.38 127 x0.55 173 x0.75 224 x0.97
240 58 x0.24 89 x0.37 129 x0.54 176 x0.73 227 x0.95
250 60 x0.24 91 x0.37 131 x0.52 178 x0.71 230 x0.92
260 62 x0.24 93 x0.36 133 x0.51 181 x0.7 233 x0.9
All 39 66 101 144 192

These female standards were last updated 4 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.

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.

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Bench Press 10,194,000 lifts Deadlift 6,025,000 lifts Squat 5,945,000 lifts Shoulder Press 1,511,000 lifts Military Press 146,000 lifts Barbell Curl 746,000 lifts Incline Bench Press 299,000 lifts Front Squat 505,000 lifts Bent Over Row 473,000 lifts Hex Bar Deadlift 199,000 lifts Sumo Deadlift 61,000 lifts Hip Thrust 111,000 lifts Romanian Deadlift 123,000 lifts Close Grip Bench Press 28,000 lifts Box Squat 14,000 lifts Barbell Shrug 68,000 lifts Barbell Lunge 7,000 lifts Pendlay Row 39,000 lifts Stiff Legged Deadlift 11,000 lifts Floor Press 8,000 lifts Decline Bench Press 59,000 lifts Preacher Curl 22,000 lifts T-Bar Row 46,000 lifts Rack Pull 23,000 lifts Lying Tricep Extension 32,000 lifts Upright Row 40,000 lifts Tricep Extension 41,000 lifts Good Morning 23,000 lifts Bulgarian Split Squat 7,000 lifts Zercher Squat 6,000 lifts Landmine Squat 2,000 lifts Split Squat 3,000 lifts Reverse Wrist Curl 2,000 lifts Wrist Curl 7,000 lifts

Bodyweight

Pull Ups 852,000 lifts Push Ups 406,000 lifts Dips 343,000 lifts Chin Ups 185,000 lifts Bodyweight Squat 24,000 lifts Single Leg Squat 13,000 lifts Muscle Ups 45,000 lifts Sit Ups 47,000 lifts Lunge 5,000 lifts One Arm Push Ups 10,000 lifts Handstand Push Ups 8,000 lifts Crunches 27,000 lifts Burpees 8,000 lifts

Olympic

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Dumbbell

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Machine

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Cable

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Exercise Comparisons

Compare overhead squat versus one of the following exercises:

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

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