Pin Squat Standards (lb)

The average Pin Squat is 333 lb for men and 202 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Pin Squat strength standards are based on 103,487 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Pin Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	151 lb
Novice	231 lb
Intermediate	333 lb
Advanced	454 lb
Elite	587 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.50x
Elite	3.25x

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 333 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 151 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	124	191	273	365
120	87	142	214	300	397
130	102	160	236	326	426
140	116	178	257	351	455
150	130	195	278	376	482
160	143	212	298	399	509
170	157	228	318	421	534
180	171	245	337	443	558
190	184	260	355	464	582
200	197	276	373	485	605
210	209	291	390	505	627
220	222	305	407	524	649
230	234	320	424	543	670
240	246	334	440	561	690
250	258	348	456	579	710
260	270	361	471	596	729
270	281	375	487	613	748
280	293	388	501	630	766
290	304	400	516	646	784
300	315	413	530	662	802
310	325	425	544	678	819

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	129	197	284	387	500
20	147	225	325	442	572
25	151	231	333	454	587
30	151	231	333	454	587
35	151	231	333	454	587
40	151	231	333	454	587
45	143	219	316	430	556
50	134	205	295	402	520
55	124	189	272	371	480
60	113	173	249	339	438
65	102	156	225	307	396
70	92	141	203	276	357
75	82	126	182	248	320
80	74	113	163	222	286
85	66	101	146	199	257
90	59	91	131	178	230

How many sets and reps of Pin Squat should I do?

These are the most popular Pin Squat workouts done by male lifters:

3x5 12%

3x10 9%

4x5 8%

5x3 7%

3x6 6%

2x4 6%

2x5 4%

3x4 4%

3x8 3%

3x3 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	25
2	3	10	9%	19
3	4	5	8%	16
4	5	3	7%	15
5	3	6	6%	13
6	2	4	6%	12
7	2	5	4%	9
8	3	4	4%	8
9	3	8	3%	7
9	3	3	3%	7

Female

Female Pin Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	87 lb
Novice	137 lb
Intermediate	202 lb
Advanced	279 lb
Elite	364 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
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 female lifter is 202 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 87 lb (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	96	149	214	287
100	62	104	159	226	301
110	68	112	169	237	314
120	74	119	178	248	326
130	80	126	186	258	337
140	85	133	194	267	348
150	90	139	202	276	358
160	95	145	209	285	368
170	99	151	216	293	377
180	104	156	222	300	386
190	108	161	229	308	394
200	112	166	235	315	402
210	116	171	241	321	409
220	120	176	246	328	417
230	124	181	252	334	424
240	128	185	257	340	431
250	131	190	262	346	437
260	135	194	267	352	444

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	117	172	238	310
20	85	133	196	272	355
25	87	137	202	279	364
30	87	137	202	279	364
35	87	137	202	279	364
40	87	137	202	279	364
45	82	130	191	264	345
50	77	121	179	247	322
55	71	112	165	228	298
60	65	102	150	208	272
65	59	93	136	188	246
70	53	83	123	169	221
75	47	75	110	152	198
80	42	67	98	136	178
85	38	60	88	122	159
90	34	54	79	109	143

How many sets and reps of Pin Squat should I do?

These are the most popular Pin Squat workouts done by female lifters:

4x10 20%

4x7 13%

4x4 12%

3x5 6%

5x5 4%

3x10 4%

6x4 4%

5x8 2%

3x8 2%

5x7 2%

5x4 2%

3x7 2%

4x3 2%

4x6 2%

4x5 2%

5x3 2%

3x4 2%

3x3 2%

2x5 2%

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	17
2	4	7	13%	11
3	4	4	12%	10
4	3	5	6%	5
5	5	5	4%	3
5	3	10	4%	3
5	6	4	4%	3
8	5	8	2%	2
8	3	8	2%	2
8	5	7	2%	2
8	5	4	2%	2
8	3	7	2%	2
8	4	3	2%	2
8	4	6	2%	2
8	4	5	2%	2
8	5	3	2%	2
8	3	4	2%	2
8	3	3	2%	2
8	2	5	2%	2

Rate Your Lifts Against Other People

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Pin Squat strength standards

Strength Level analysed 2,489 qualifying results from 103,487 community lifts to produce our Pin Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	103,487
Qualifying results	2,489
Male results	2,063
Female results	426
Data start	14 August 2020
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	124	191	273	365
120	87	142	214	300	397
130	102	160	236	326	426
140	116	178	257	351	455
150	130	195	278	376	482
160	143	212	298	399	509
170	157	228	318	421	534
180	171	245	337	443	558
190	184	260	355	464	582
200	197	276	373	485	605
210	209	291	390	505	627
220	222	305	407	524	649
230	234	320	424	543	670
240	246	334	440	561	690
250	258	348	456	579	710
260	270	361	471	596	729
270	281	375	487	613	748
280	293	388	501	630	766
290	304	400	516	646	784
300	315	413	530	662	802
310	325	425	544	678	819

Age	Beg.	Nov.	Int.	Adv.	Elite
15	129	197	284	387	500
20	147	225	325	442	572
25	151	231	333	454	587
30	151	231	333	454	587
35	151	231	333	454	587
40	151	231	333	454	587
45	143	219	316	430	556
50	134	205	295	402	520
55	124	189	272	371	480
60	113	173	249	339	438
65	102	156	225	307	396
70	92	141	203	276	357
75	82	126	182	248	320
80	74	113	163	222	286
85	66	101	146	199	257
90	59	91	131	178	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	25
2	3	10	9%	19
3	4	5	8%	16
4	5	3	7%	15
5	3	6	6%	13
6	2	4	6%	12
7	2	5	4%	9
8	3	4	4%	8
9	3	8	3%	7
9	3	3	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	96	149	214	287
100	62	104	159	226	301
110	68	112	169	237	314
120	74	119	178	248	326
130	80	126	186	258	337
140	85	133	194	267	348
150	90	139	202	276	358
160	95	145	209	285	368
170	99	151	216	293	377
180	104	156	222	300	386
190	108	161	229	308	394
200	112	166	235	315	402
210	116	171	241	321	409
220	120	176	246	328	417
230	124	181	252	334	424
240	128	185	257	340	431
250	131	190	262	346	437
260	135	194	267	352	444

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	117	172	238	310
20	85	133	196	272	355
25	87	137	202	279	364
30	87	137	202	279	364
35	87	137	202	279	364
40	87	137	202	279	364
45	82	130	191	264	345
50	77	121	179	247	322
55	71	112	165	228	298
60	65	102	150	208	272
65	59	93	136	188	246
70	53	83	123	169	221
75	47	75	110	152	198
80	42	67	98	136	178
85	38	60	88	122	159
90	34	54	79	109	143

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	17
2	4	7	13%	11
3	4	4	12%	10
4	3	5	6%	5
5	5	5	4%	3
5	3	10	4%	3
5	6	4	4%	3
8	5	8	2%	2
8	3	8	2%	2
8	5	7	2%	2
8	5	4	2%	2
8	3	7	2%	2
8	4	3	2%	2
8	4	6	2%	2
8	4	5	2%	2
8	5	3	2%	2
8	3	4	2%	2
8	3	3	2%	2
8	2	5	2%	2

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	124	191	273	365
120	87	142	214	300	397
130	102	160	236	326	426
140	116	178	257	351	455
150	130	195	278	376	482
160	143	212	298	399	509
170	157	228	318	421	534
180	171	245	337	443	558
190	184	260	355	464	582
200	197	276	373	485	605
210	209	291	390	505	627
220	222	305	407	524	649
230	234	320	424	543	670
240	246	334	440	561	690
250	258	348	456	579	710
260	270	361	471	596	729
270	281	375	487	613	748
280	293	388	501	630	766
290	304	400	516	646	784
300	315	413	530	662	802
310	325	425	544	678	819

Age	Beg.	Nov.	Int.	Adv.	Elite
15	129	197	284	387	500
20	147	225	325	442	572
25	151	231	333	454	587
30	151	231	333	454	587
35	151	231	333	454	587
40	151	231	333	454	587
45	143	219	316	430	556
50	134	205	295	402	520
55	124	189	272	371	480
60	113	173	249	339	438
65	102	156	225	307	396
70	92	141	203	276	357
75	82	126	182	248	320
80	74	113	163	222	286
85	66	101	146	199	257
90	59	91	131	178	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	25
2	3	10	9%	19
3	4	5	8%	16
4	5	3	7%	15
5	3	6	6%	13
6	2	4	6%	12
7	2	5	4%	9
8	3	4	4%	8
9	3	8	3%	7
9	3	3	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	96	149	214	287
100	62	104	159	226	301
110	68	112	169	237	314
120	74	119	178	248	326
130	80	126	186	258	337
140	85	133	194	267	348
150	90	139	202	276	358
160	95	145	209	285	368
170	99	151	216	293	377
180	104	156	222	300	386
190	108	161	229	308	394
200	112	166	235	315	402
210	116	171	241	321	409
220	120	176	246	328	417
230	124	181	252	334	424
240	128	185	257	340	431
250	131	190	262	346	437
260	135	194	267	352	444

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	117	172	238	310
20	85	133	196	272	355
25	87	137	202	279	364
30	87	137	202	279	364
35	87	137	202	279	364
40	87	137	202	279	364
45	82	130	191	264	345
50	77	121	179	247	322
55	71	112	165	228	298
60	65	102	150	208	272
65	59	93	136	188	246
70	53	83	123	169	221
75	47	75	110	152	198
80	42	67	98	136	178
85	38	60	88	122	159
90	34	54	79	109	143

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	17
2	4	7	13%	11
3	4	4	12%	10
4	3	5	6%	5
5	5	5	4%	3
5	3	10	4%	3
5	6	4	4%	3
8	5	8	2%	2
8	3	8	2%	2
8	5	7	2%	2
8	5	4	2%	2
8	3	7	2%	2
8	4	3	2%	2
8	4	6	2%	2
8	4	5	2%	2
8	5	3	2%	2
8	3	4	2%	2
8	3	3	2%	2
8	2	5	2%	2

Pin Squat Standards (lb)

Male

Male Pin Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Pin Squat should I do?

Female

Female Pin Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Pin Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Pin Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	73	124	191	273	365
120	87	142	214	300	397
130	102	160	236	326	426
140	116	178	257	351	455
150	130	195	278	376	482
160	143	212	298	399	509
170	157	228	318	421	534
180	171	245	337	443	558
190	184	260	355	464	582
200	197	276	373	485	605
210	209	291	390	505	627
220	222	305	407	524	649
230	234	320	424	543	670
240	246	334	440	561	690
250	258	348	456	579	710
260	270	361	471	596	729
270	281	375	487	613	748
280	293	388	501	630	766
290	304	400	516	646	784
300	315	413	530	662	802
310	325	425	544	678	819

Age	Beg.	Nov.	Int.	Adv.	Elite
15	129	197	284	387	500
20	147	225	325	442	572
25	151	231	333	454	587
30	151	231	333	454	587
35	151	231	333	454	587
40	151	231	333	454	587
45	143	219	316	430	556
50	134	205	295	402	520
55	124	189	272	371	480
60	113	173	249	339	438
65	102	156	225	307	396
70	92	141	203	276	357
75	82	126	182	248	320
80	74	113	163	222	286
85	66	101	146	199	257
90	59	91	131	178	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	12%	25
2	3	10	9%	19
3	4	5	8%	16
4	5	3	7%	15
5	3	6	6%	13
6	2	4	6%	12
7	2	5	4%	9
8	3	4	4%	8
9	3	8	3%	7
9	3	3	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
90	56	96	149	214	287
100	62	104	159	226	301
110	68	112	169	237	314
120	74	119	178	248	326
130	80	126	186	258	337
140	85	133	194	267	348
150	90	139	202	276	358
160	95	145	209	285	368
170	99	151	216	293	377
180	104	156	222	300	386
190	108	161	229	308	394
200	112	166	235	315	402
210	116	171	241	321	409
220	120	176	246	328	417
230	124	181	252	334	424
240	128	185	257	340	431
250	131	190	262	346	437
260	135	194	267	352	444

Age	Beg.	Nov.	Int.	Adv.	Elite
15	74	117	172	238	310
20	85	133	196	272	355
25	87	137	202	279	364
30	87	137	202	279	364
35	87	137	202	279	364
40	87	137	202	279	364
45	82	130	191	264	345
50	77	121	179	247	322
55	71	112	165	228	298
60	65	102	150	208	272
65	59	93	136	188	246
70	53	83	123	169	221
75	47	75	110	152	198
80	42	67	98	136	178
85	38	60	88	122	159
90	34	54	79	109	143

Rank	Sets	Reps	Percent	Workouts
1	4	10	20%	17
2	4	7	13%	11
3	4	4	12%	10
4	3	5	6%	5
5	5	5	4%	3
5	3	10	4%	3
5	6	4	4%	3
8	5	8	2%	2
8	3	8	2%	2
8	5	7	2%	2
8	5	4	2%	2
8	3	7	2%	2
8	4	3	2%	2
8	4	6	2%	2
8	4	5	2%	2
8	5	3	2%	2
8	3	4	2%	2
8	3	3	2%	2
8	2	5	2%	2