Pin Squat Standards

Measured in lb

Pin Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Pin Squat standards are based on 16,000 lifts by Strength Level users

♂ Male
♀ Female

Male Pin Squat Standards (lb)

Strength Level	Weight
Beginner	128 lb
Novice	185 lb
Intermediate	256 lb
Advanced	338 lb
Elite	428 lb

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

How much should I be able to Pin Squat? (lb)

What is the average Pin Squat? The average Pin Squat weight for a male lifter is 256 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pin Squat? Male beginners should aim to lift 128 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	68	105	153	209	271
120	80	120	170	229	294
130	91	133	186	248	315
140	102	147	202	266	335
150	113	160	217	283	355
160	124	172	232	300	374
170	134	185	246	316	392
180	144	197	260	332	409
190	155	208	273	347	426
200	164	220	287	362	442
210	174	231	299	376	458
220	184	242	312	390	473
230	193	253	324	404	488
240	202	263	336	417	503
250	211	273	347	430	517
260	220	283	358	442	531
270	228	293	369	454	544
280	237	302	380	466	557
290	245	312	390	478	570
300	253	321	401	489	582
310	261	330	411	500	594

Age	Beg.	Nov.	Int.	Adv.	Elite
15	109	158	218	288	364
20	125	181	250	330	417
25	128	185	256	338	428
30	128	185	256	338	428
35	128	185	256	338	428
40	128	185	256	338	428
45	122	176	243	321	406
50	114	165	228	301	381
55	106	153	211	279	352
60	97	139	193	254	321
65	87	126	174	230	290
70	78	113	156	206	261
75	70	101	140	184	233
80	63	90	125	165	208
85	56	81	112	148	187
90	50	73	101	133	168

Calculate Your Strength Level

Female Pin Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	67 lb
Novice	103 lb
Intermediate	149 lb
Advanced	204 lb
Elite	264 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Pin Squat? (lb)

What is the average Pin Squat? The average Pin Squat weight for a female lifter is 149 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pin Squat? Female beginners should aim to lift 67 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

Calculate Your Strength Level

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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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BW	Beg.	Nov.	Int.	Adv.	Elite
110	68	105	153	209	271
120	80	120	170	229	294
130	91	133	186	248	315
140	102	147	202	266	335
150	113	160	217	283	355
160	124	172	232	300	374
170	134	185	246	316	392
180	144	197	260	332	409
190	155	208	273	347	426
200	164	220	287	362	442
210	174	231	299	376	458
220	184	242	312	390	473
230	193	253	324	404	488
240	202	263	336	417	503
250	211	273	347	430	517
260	220	283	358	442	531
270	228	293	369	454	544
280	237	302	380	466	557
290	245	312	390	478	570
300	253	321	401	489	582
310	261	330	411	500	594

Age	Beg.	Nov.	Int.	Adv.	Elite
15	109	158	218	288	364
20	125	181	250	330	417
25	128	185	256	338	428
30	128	185	256	338	428
35	128	185	256	338	428
40	128	185	256	338	428
45	122	176	243	321	406
50	114	165	228	301	381
55	106	153	211	279	352
60	97	139	193	254	321
65	87	126	174	230	290
70	78	113	156	206	261
75	70	101	140	184	233
80	63	90	125	165	208
85	56	81	112	148	187
90	50	73	101	133	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

BW	Beg.	Nov.	Int.	Adv.	Elite
110	68	105	153	209	271
120	80	120	170	229	294
130	91	133	186	248	315
140	102	147	202	266	335
150	113	160	217	283	355
160	124	172	232	300	374
170	134	185	246	316	392
180	144	197	260	332	409
190	155	208	273	347	426
200	164	220	287	362	442
210	174	231	299	376	458
220	184	242	312	390	473
230	193	253	324	404	488
240	202	263	336	417	503
250	211	273	347	430	517
260	220	283	358	442	531
270	228	293	369	454	544
280	237	302	380	466	557
290	245	312	390	478	570
300	253	321	401	489	582
310	261	330	411	500	594

Age	Beg.	Nov.	Int.	Adv.	Elite
15	109	158	218	288	364
20	125	181	250	330	417
25	128	185	256	338	428
30	128	185	256	338	428
35	128	185	256	338	428
40	128	185	256	338	428
45	122	176	243	321	406
50	114	165	228	301	381
55	106	153	211	279	352
60	97	139	193	254	321
65	87	126	174	230	290
70	78	113	156	206	261
75	70	101	140	184	233
80	63	90	125	165	208
85	56	81	112	148	187
90	50	73	101	133	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

BW	Beg.	Nov.	Int.	Adv.	Elite
110	68	105	153	209	271
120	80	120	170	229	294
130	91	133	186	248	315
140	102	147	202	266	335
150	113	160	217	283	355
160	124	172	232	300	374
170	134	185	246	316	392
180	144	197	260	332	409
190	155	208	273	347	426
200	164	220	287	362	442
210	174	231	299	376	458
220	184	242	312	390	473
230	193	253	324	404	488
240	202	263	336	417	503
250	211	273	347	430	517
260	220	283	358	442	531
270	228	293	369	454	544
280	237	302	380	466	557
290	245	312	390	478	570
300	253	321	401	489	582
310	261	330	411	500	594

Age	Beg.	Nov.	Int.	Adv.	Elite
15	109	158	218	288	364
20	125	181	250	330	417
25	128	185	256	338	428
30	128	185	256	338	428
35	128	185	256	338	428
40	128	185	256	338	428
45	122	176	243	321	406
50	114	165	228	301	381
55	106	153	211	279	352
60	97	139	193	254	321
65	87	126	174	230	290
70	78	113	156	206	261
75	70	101	140	184	233
80	63	90	125	165	208
85	56	81	112	148	187
90	50	73	101	133	168

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104