These are the most popular Pin Squat workouts done by male lifters:
Pin Squat Standards
Measured in kg
Pin Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Pin Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 56 kg |
Novice | 94 kg |
Intermediate | 143 kg |
Advanced | 203 kg |
Elite | 270 kg |
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? (kg)
What is the average Pin Squat? The average Pin Squat weight for a male lifter is 143 kg (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 56 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 21 | 43 | 74 | 113 | 158 |
55 | 28 | 52 | 86 | 127 | 175 |
60 | 35 | 61 | 97 | 141 | 191 |
65 | 41 | 70 | 108 | 155 | 207 |
70 | 48 | 79 | 119 | 168 | 222 |
75 | 55 | 88 | 130 | 181 | 237 |
80 | 62 | 96 | 140 | 193 | 251 |
85 | 69 | 105 | 151 | 205 | 264 |
90 | 76 | 113 | 161 | 216 | 277 |
95 | 82 | 121 | 170 | 227 | 290 |
100 | 89 | 129 | 180 | 238 | 302 |
105 | 95 | 137 | 189 | 249 | 314 |
110 | 102 | 145 | 198 | 259 | 325 |
115 | 108 | 152 | 206 | 269 | 337 |
120 | 114 | 159 | 215 | 279 | 347 |
125 | 120 | 167 | 223 | 288 | 358 |
130 | 126 | 174 | 232 | 298 | 368 |
135 | 132 | 181 | 240 | 307 | 379 |
140 | 138 | 188 | 248 | 316 | 388 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 48 | 80 | 122 | 173 | 230 |
20 | 55 | 92 | 140 | 198 | 264 |
25 | 56 | 94 | 143 | 203 | 270 |
30 | 56 | 94 | 143 | 203 | 270 |
35 | 56 | 94 | 143 | 203 | 270 |
40 | 56 | 94 | 143 | 203 | 270 |
45 | 53 | 89 | 136 | 193 | 257 |
50 | 50 | 84 | 128 | 181 | 241 |
55 | 46 | 77 | 118 | 168 | 223 |
60 | 42 | 71 | 108 | 153 | 203 |
65 | 38 | 64 | 97 | 138 | 184 |
70 | 34 | 57 | 87 | 124 | 165 |
75 | 31 | 51 | 78 | 111 | 147 |
80 | 27 | 46 | 70 | 99 | 132 |
85 | 25 | 41 | 63 | 89 | 118 |
90 | 22 | 37 | 56 | 80 | 106 |
How many sets and reps of Pin Squat should I do?
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 |
Calculate Your Strength Level
Female
Female Pin Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 30 kg |
Novice | 47 kg |
Intermediate | 68 kg |
Advanced | 92 kg |
Elite | 120 kg |
Bodyweight Ratio
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? (kg)
What is the average Pin Squat? The average Pin Squat weight for a female lifter is 68 kg (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 30 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 19 | 32 | 49 | 69 | 92 |
45 | 22 | 35 | 53 | 74 | 98 |
50 | 25 | 39 | 57 | 79 | 103 |
55 | 27 | 42 | 61 | 83 | 108 |
60 | 29 | 45 | 64 | 88 | 113 |
65 | 32 | 48 | 68 | 92 | 117 |
70 | 34 | 50 | 71 | 95 | 122 |
75 | 36 | 53 | 74 | 99 | 126 |
80 | 38 | 55 | 77 | 102 | 129 |
85 | 40 | 58 | 80 | 105 | 133 |
90 | 42 | 60 | 82 | 108 | 136 |
95 | 44 | 62 | 85 | 111 | 140 |
100 | 46 | 64 | 87 | 114 | 143 |
105 | 47 | 66 | 90 | 117 | 146 |
110 | 49 | 68 | 92 | 119 | 149 |
115 | 51 | 70 | 94 | 122 | 152 |
120 | 52 | 72 | 96 | 124 | 154 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 26 | 40 | 57 | 79 | 102 |
20 | 29 | 45 | 66 | 90 | 117 |
25 | 30 | 47 | 68 | 92 | 120 |
30 | 30 | 47 | 68 | 92 | 120 |
35 | 30 | 47 | 68 | 92 | 120 |
40 | 30 | 47 | 68 | 92 | 120 |
45 | 29 | 44 | 64 | 88 | 114 |
50 | 27 | 41 | 60 | 82 | 107 |
55 | 25 | 38 | 56 | 76 | 99 |
60 | 23 | 35 | 51 | 69 | 90 |
65 | 20 | 32 | 46 | 63 | 81 |
70 | 18 | 28 | 41 | 56 | 73 |
75 | 16 | 25 | 37 | 50 | 65 |
80 | 15 | 23 | 33 | 45 | 58 |
85 | 13 | 20 | 29 | 40 | 52 |
90 | 12 | 18 | 27 | 36 | 47 |
How many sets and reps of Pin Squat should I do?
These are the most popular Pin Squat workouts done by female lifters:
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 |
Calculate Your Strength Level
Create Standards
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. |
More Exercises
Other Languages
- Pin Squat (EN)
- Kniebeugen mit Stop-pin (DE)
- Sentadilla con pin (ES)
- Squat partiel (FR)
- Przysiad z blokadą (PL)
- Pin Squat (IT)
- Agachamento com Pins (PT)