These are the most popular Overhead Squat workouts done by male lifters:
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.
Male
Male Overhead Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 60 lb |
Novice | 110 lb |
Intermediate | 179 lb |
Advanced | 264 lb |
Elite | 360 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 2.00x |
How much should I be able to Overhead Squat? (lb)
What is the average Overhead Squat? The average Overhead Squat weight for a male lifter is 179 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Overhead Squat? Male beginners should aim to lift 60 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 25 | 58 | 106 | 169 | 242 |
120 | 31 | 67 | 118 | 184 | 260 |
130 | 37 | 76 | 130 | 198 | 277 |
140 | 44 | 84 | 141 | 212 | 294 |
150 | 50 | 93 | 152 | 225 | 309 |
160 | 56 | 101 | 162 | 238 | 324 |
170 | 62 | 109 | 173 | 251 | 339 |
180 | 68 | 117 | 182 | 263 | 352 |
190 | 74 | 125 | 192 | 274 | 366 |
200 | 80 | 132 | 202 | 285 | 379 |
210 | 86 | 140 | 211 | 296 | 391 |
220 | 91 | 147 | 220 | 307 | 403 |
230 | 97 | 154 | 228 | 317 | 415 |
240 | 102 | 161 | 237 | 327 | 426 |
250 | 108 | 168 | 245 | 337 | 438 |
260 | 113 | 175 | 253 | 346 | 448 |
270 | 119 | 181 | 261 | 355 | 459 |
280 | 124 | 188 | 269 | 364 | 469 |
290 | 129 | 194 | 276 | 373 | 479 |
300 | 134 | 200 | 284 | 382 | 489 |
310 | 139 | 206 | 291 | 390 | 498 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 51 | 94 | 152 | 224 | 307 |
20 | 59 | 107 | 174 | 257 | 351 |
25 | 60 | 110 | 179 | 264 | 360 |
30 | 60 | 110 | 179 | 264 | 360 |
35 | 60 | 110 | 179 | 264 | 360 |
40 | 60 | 110 | 179 | 264 | 360 |
45 | 57 | 104 | 169 | 250 | 342 |
50 | 54 | 98 | 159 | 235 | 321 |
55 | 50 | 91 | 147 | 217 | 297 |
60 | 45 | 83 | 134 | 198 | 271 |
65 | 41 | 75 | 121 | 179 | 245 |
70 | 37 | 67 | 109 | 161 | 219 |
75 | 33 | 60 | 97 | 144 | 196 |
80 | 29 | 54 | 87 | 128 | 175 |
85 | 26 | 48 | 78 | 115 | 157 |
90 | 24 | 43 | 70 | 104 | 142 |
How many sets and reps of Overhead Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 5 | 16% | 126 |
2 | 3 | 10 | 8% | 61 |
3 | 5 | 5 | 7% | 60 |
4 | 4 | 10 | 5% | 39 |
5 | 3 | 8 | 4% | 35 |
6 | 4 | 5 | 4% | 34 |
6 | 5 | 3 | 4% | 34 |
8 | 3 | 3 | 4% | 32 |
9 | 2 | 5 | 4% | 29 |
10 | 3 | 15 | 3% | 25 |
Calculate Your Strength Level
Female
Female Overhead Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 41 lb |
Novice | 67 lb |
Intermediate | 101 lb |
Advanced | 142 lb |
Elite | 187 lb |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.30x |
Novice | 0.45x |
Intermediate | 0.70x |
Advanced | 1.00x |
Elite | 1.30x |
How much should I be able to Overhead Squat? (lb)
What is the average Overhead Squat? The average Overhead Squat weight for a female lifter is 101 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Overhead Squat? Female beginners should aim to lift 41 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 28 | 49 | 78 | 113 | 152 |
100 | 31 | 53 | 83 | 119 | 159 |
110 | 34 | 57 | 87 | 125 | 166 |
120 | 37 | 61 | 92 | 130 | 172 |
130 | 39 | 64 | 96 | 135 | 178 |
140 | 42 | 67 | 100 | 139 | 183 |
150 | 44 | 70 | 104 | 144 | 188 |
160 | 47 | 73 | 107 | 148 | 193 |
170 | 49 | 76 | 111 | 152 | 198 |
180 | 51 | 79 | 114 | 156 | 202 |
190 | 53 | 81 | 117 | 159 | 206 |
200 | 55 | 84 | 120 | 163 | 210 |
210 | 57 | 86 | 123 | 166 | 214 |
220 | 59 | 89 | 126 | 170 | 217 |
230 | 61 | 91 | 128 | 173 | 221 |
240 | 63 | 93 | 131 | 176 | 224 |
250 | 64 | 95 | 134 | 179 | 228 |
260 | 66 | 97 | 136 | 181 | 231 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 35 | 57 | 86 | 121 | 159 |
20 | 40 | 66 | 99 | 138 | 182 |
25 | 41 | 67 | 101 | 142 | 187 |
30 | 41 | 67 | 101 | 142 | 187 |
35 | 41 | 67 | 101 | 142 | 187 |
40 | 41 | 67 | 101 | 142 | 187 |
45 | 39 | 64 | 96 | 135 | 177 |
50 | 37 | 60 | 90 | 126 | 167 |
55 | 34 | 55 | 83 | 117 | 154 |
60 | 31 | 51 | 76 | 107 | 141 |
65 | 28 | 46 | 69 | 96 | 127 |
70 | 25 | 41 | 62 | 86 | 114 |
75 | 23 | 37 | 55 | 77 | 102 |
80 | 20 | 33 | 49 | 69 | 91 |
85 | 18 | 29 | 44 | 62 | 82 |
90 | 16 | 26 | 40 | 56 | 74 |
How many sets and reps of Overhead Squat should I do?
These are the most popular Overhead Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 5 | 10% | 50 |
2 | 5 | 5 | 7% | 38 |
3 | 4 | 5 | 6% | 28 |
4 | 5 | 3 | 5% | 26 |
5 | 3 | 8 | 4% | 22 |
6 | 5 | 10 | 4% | 21 |
7 | 3 | 10 | 4% | 20 |
7 | 3 | 3 | 4% | 20 |
9 | 2 | 5 | 3% | 17 |
10 | 4 | 3 | 3% | 16 |
Calculate Your Strength Level
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The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Overhead Squat (EN)
- Überkopfkniebeuge (DE)
- Sentadilla con barra por encima de la cabeza (ES)
- Squat en appui (FR)
- Przysiad ze sztangą nad głową (PL)
- Overhead Squat (IT)
- Agachamento Acima da Cabeça (PT)