Pin Squat Standards (kg)

The average Pin Squat is 151 kg for men and 91 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	69 kg
Novice	105 kg
Intermediate	151 kg
Advanced	206 kg
Elite	266 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 151 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 69 kg (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
50	33	56	87	124	166
55	40	66	98	138	182
60	48	75	109	151	196
65	55	83	120	163	210
70	62	92	130	175	224
75	68	100	140	186	237
80	75	108	150	197	249
85	82	116	159	208	261
90	88	124	168	218	273
95	95	132	177	228	284
100	101	139	185	238	295
105	107	146	193	247	305
110	113	153	201	257	315
115	119	160	209	265	325
120	125	167	217	274	335
125	130	173	225	282	344
130	136	180	232	291	353
135	142	186	239	299	362
140	147	192	246	306	370

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	89	129	176	227
20	67	102	147	201	259
25	69	105	151	206	266
30	69	105	151	206	266
35	69	105	151	206	266
40	69	105	151	206	266
45	65	99	143	195	252
50	61	93	134	182	236
55	56	86	124	168	218
60	51	78	113	154	199
65	46	71	102	139	180
70	42	64	92	125	162
75	37	57	82	112	145
80	33	51	74	101	130
85	30	46	66	90	116
90	27	41	59	81	104

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	39 kg
Novice	62 kg
Intermediate	91 kg
Advanced	126 kg
Elite	165 kg

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? (kg)

What is the average Pin Squat? The average Pin Squat weight for a female lifter is 91 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 39 kg (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
40	25	43	67	96	129
45	28	47	72	102	136
50	31	51	77	108	142
55	34	54	81	113	149
60	37	58	85	118	154
65	39	61	89	123	159
70	42	64	93	127	164
75	44	67	96	131	169
80	46	70	100	135	173
85	49	73	103	139	178
90	51	75	106	142	182
95	53	78	109	146	186
100	55	80	112	149	189
105	57	82	115	152	193
110	58	85	117	155	196
115	60	87	120	158	199
120	62	89	122	161	203

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	53	78	108	141
20	38	61	89	123	161
25	39	62	91	126	165
30	39	62	91	126	165
35	39	62	91	126	165
40	39	62	91	126	165
45	37	59	87	120	156
50	35	55	81	112	146
55	32	51	75	103	135
60	29	46	68	94	123
65	27	42	62	85	112
70	24	38	56	77	100
75	21	34	50	69	90
80	19	30	45	62	81
85	17	27	40	55	72
90	15	24	36	50	65

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
50	33	56	87	124	166
55	40	66	98	138	182
60	48	75	109	151	196
65	55	83	120	163	210
70	62	92	130	175	224
75	68	100	140	186	237
80	75	108	150	197	249
85	82	116	159	208	261
90	88	124	168	218	273
95	95	132	177	228	284
100	101	139	185	238	295
105	107	146	193	247	305
110	113	153	201	257	315
115	119	160	209	265	325
120	125	167	217	274	335
125	130	173	225	282	344
130	136	180	232	291	353
135	142	186	239	299	362
140	147	192	246	306	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	89	129	176	227
20	67	102	147	201	259
25	69	105	151	206	266
30	69	105	151	206	266
35	69	105	151	206	266
40	69	105	151	206	266
45	65	99	143	195	252
50	61	93	134	182	236
55	56	86	124	168	218
60	51	78	113	154	199
65	46	71	102	139	180
70	42	64	92	125	162
75	37	57	82	112	145
80	33	51	74	101	130
85	30	46	66	90	116
90	27	41	59	81	104

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
40	25	43	67	96	129
45	28	47	72	102	136
50	31	51	77	108	142
55	34	54	81	113	149
60	37	58	85	118	154
65	39	61	89	123	159
70	42	64	93	127	164
75	44	67	96	131	169
80	46	70	100	135	173
85	49	73	103	139	178
90	51	75	106	142	182
95	53	78	109	146	186
100	55	80	112	149	189
105	57	82	115	152	193
110	58	85	117	155	196
115	60	87	120	158	199
120	62	89	122	161	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	53	78	108	141
20	38	61	89	123	161
25	39	62	91	126	165
30	39	62	91	126	165
35	39	62	91	126	165
40	39	62	91	126	165
45	37	59	87	120	156
50	35	55	81	112	146
55	32	51	75	103	135
60	29	46	68	94	123
65	27	42	62	85	112
70	24	38	56	77	100
75	21	34	50	69	90
80	19	30	45	62	81
85	17	27	40	55	72
90	15	24	36	50	65

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
50	33	56	87	124	166
55	40	66	98	138	182
60	48	75	109	151	196
65	55	83	120	163	210
70	62	92	130	175	224
75	68	100	140	186	237
80	75	108	150	197	249
85	82	116	159	208	261
90	88	124	168	218	273
95	95	132	177	228	284
100	101	139	185	238	295
105	107	146	193	247	305
110	113	153	201	257	315
115	119	160	209	265	325
120	125	167	217	274	335
125	130	173	225	282	344
130	136	180	232	291	353
135	142	186	239	299	362
140	147	192	246	306	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	89	129	176	227
20	67	102	147	201	259
25	69	105	151	206	266
30	69	105	151	206	266
35	69	105	151	206	266
40	69	105	151	206	266
45	65	99	143	195	252
50	61	93	134	182	236
55	56	86	124	168	218
60	51	78	113	154	199
65	46	71	102	139	180
70	42	64	92	125	162
75	37	57	82	112	145
80	33	51	74	101	130
85	30	46	66	90	116
90	27	41	59	81	104

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
40	25	43	67	96	129
45	28	47	72	102	136
50	31	51	77	108	142
55	34	54	81	113	149
60	37	58	85	118	154
65	39	61	89	123	159
70	42	64	93	127	164
75	44	67	96	131	169
80	46	70	100	135	173
85	49	73	103	139	178
90	51	75	106	142	182
95	53	78	109	146	186
100	55	80	112	149	189
105	57	82	115	152	193
110	58	85	117	155	196
115	60	87	120	158	199
120	62	89	122	161	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	53	78	108	141
20	38	61	89	123	161
25	39	62	91	126	165
30	39	62	91	126	165
35	39	62	91	126	165
40	39	62	91	126	165
45	37	59	87	120	156
50	35	55	81	112	146
55	32	51	75	103	135
60	29	46	68	94	123
65	27	42	62	85	112
70	24	38	56	77	100
75	21	34	50	69	90
80	19	30	45	62	81
85	17	27	40	55	72
90	15	24	36	50	65

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 (kg)

Male

Male Pin Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Pin Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	33	56	87	124	166
55	40	66	98	138	182
60	48	75	109	151	196
65	55	83	120	163	210
70	62	92	130	175	224
75	68	100	140	186	237
80	75	108	150	197	249
85	82	116	159	208	261
90	88	124	168	218	273
95	95	132	177	228	284
100	101	139	185	238	295
105	107	146	193	247	305
110	113	153	201	257	315
115	119	160	209	265	325
120	125	167	217	274	335
125	130	173	225	282	344
130	136	180	232	291	353
135	142	186	239	299	362
140	147	192	246	306	370

Age	Beg.	Nov.	Int.	Adv.	Elite
15	58	89	129	176	227
20	67	102	147	201	259
25	69	105	151	206	266
30	69	105	151	206	266
35	69	105	151	206	266
40	69	105	151	206	266
45	65	99	143	195	252
50	61	93	134	182	236
55	56	86	124	168	218
60	51	78	113	154	199
65	46	71	102	139	180
70	42	64	92	125	162
75	37	57	82	112	145
80	33	51	74	101	130
85	30	46	66	90	116
90	27	41	59	81	104

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
40	25	43	67	96	129
45	28	47	72	102	136
50	31	51	77	108	142
55	34	54	81	113	149
60	37	58	85	118	154
65	39	61	89	123	159
70	42	64	93	127	164
75	44	67	96	131	169
80	46	70	100	135	173
85	49	73	103	139	178
90	51	75	106	142	182
95	53	78	109	146	186
100	55	80	112	149	189
105	57	82	115	152	193
110	58	85	117	155	196
115	60	87	120	158	199
120	62	89	122	161	203

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	53	78	108	141
20	38	61	89	123	161
25	39	62	91	126	165
30	39	62	91	126	165
35	39	62	91	126	165
40	39	62	91	126	165
45	37	59	87	120	156
50	35	55	81	112	146
55	32	51	75	103	135
60	29	46	68	94	123
65	27	42	62	85	112
70	24	38	56	77	100
75	21	34	50	69	90
80	19	30	45	62	81
85	17	27	40	55	72
90	15	24	36	50	65

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