| Strength Level | Weight |
|---|---|
| Beginner | 151 lb |
| Novice | 231 lb |
| Intermediate | 333 lb |
| Advanced | 454 lb |
| Elite | 587 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.75x |
| Novice | 1.25x |
| Intermediate | 1.75x |
| Advanced | 2.50x |
| Elite | 3.25x |
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.
| 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 |
These are the most popular Pin Squat workouts done by male lifters:
| 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 |
| Strength Level | Weight |
|---|---|
| Beginner | 87 lb |
| Novice | 137 lb |
| Intermediate | 202 lb |
| Advanced | 279 lb |
| Elite | 364 lb |
| Strength Level | Bodyweight Ratio |
|---|---|
| Beginner | 0.50x |
| Novice | 1.00x |
| Intermediate | 1.25x |
| Advanced | 1.75x |
| Elite | 2.50x |
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.
| 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 |
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 |
Would you like to see a table for your bodyweight and age? Create your own standards.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
| 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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