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

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Pin Squat standards are based on 21,150 lifts by Strength Level users

Male
Female

Male

Male Pin Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	124 lb
Novice	207 lb
Intermediate	316 lb
Advanced	449 lb
Elite	596 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 316 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 124 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	47	94	162	248	348
120	60	113	186	277	382
130	73	131	209	306	415
140	87	149	232	333	446
150	101	167	254	359	477
160	114	184	275	385	506
170	128	202	297	410	535
180	142	219	317	434	562
190	155	235	337	457	589
200	169	252	357	480	615
210	182	268	376	502	640
220	195	284	395	524	665
230	208	300	413	545	688
240	221	315	431	566	711
250	234	330	449	586	734
260	246	345	466	606	756
270	259	360	483	625	778
280	271	374	500	644	799
290	283	388	516	662	819
300	295	402	532	681	839
310	306	415	548	698	859

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	176	269	382	508
20	121	202	308	437	581
25	124	207	316	449	596
30	124	207	316	449	596
35	124	207	316	449	596
40	124	207	316	449	596
45	118	196	300	425	566
50	111	184	282	399	531
55	102	171	260	369	491
60	93	156	238	337	448
65	84	141	215	305	405
70	76	126	193	273	363
75	68	113	172	244	325
80	61	101	154	219	291
85	54	90	138	196	260
90	49	82	125	177	235

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

Calculate Your Strength Level

Female

Female Pin Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

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

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? (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.

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	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

By Age

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

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

Calculate Your Strength Level

Create Standards

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	47	94	162	248	348
120	60	113	186	277	382
130	73	131	209	306	415
140	87	149	232	333	446
150	101	167	254	359	477
160	114	184	275	385	506
170	128	202	297	410	535
180	142	219	317	434	562
190	155	235	337	457	589
200	169	252	357	480	615
210	182	268	376	502	640
220	195	284	395	524	665
230	208	300	413	545	688
240	221	315	431	566	711
250	234	330	449	586	734
260	246	345	466	606	756
270	259	360	483	625	778
280	271	374	500	644	799
290	283	388	516	662	819
300	295	402	532	681	839
310	306	415	548	698	859

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	176	269	382	508
20	121	202	308	437	581
25	124	207	316	449	596
30	124	207	316	449	596
35	124	207	316	449	596
40	124	207	316	449	596
45	118	196	300	425	566
50	111	184	282	399	531
55	102	171	260	369	491
60	93	156	238	337	448
65	84	141	215	305	405
70	76	126	193	273	363
75	68	113	172	244	325
80	61	101	154	219	291
85	54	90	138	196	260
90	49	82	125	177	235

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	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

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	47	94	162	248	348
120	60	113	186	277	382
130	73	131	209	306	415
140	87	149	232	333	446
150	101	167	254	359	477
160	114	184	275	385	506
170	128	202	297	410	535
180	142	219	317	434	562
190	155	235	337	457	589
200	169	252	357	480	615
210	182	268	376	502	640
220	195	284	395	524	665
230	208	300	413	545	688
240	221	315	431	566	711
250	234	330	449	586	734
260	246	345	466	606	756
270	259	360	483	625	778
280	271	374	500	644	799
290	283	388	516	662	819
300	295	402	532	681	839
310	306	415	548	698	859

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	176	269	382	508
20	121	202	308	437	581
25	124	207	316	449	596
30	124	207	316	449	596
35	124	207	316	449	596
40	124	207	316	449	596
45	118	196	300	425	566
50	111	184	282	399	531
55	102	171	260	369	491
60	93	156	238	337	448
65	84	141	215	305	405
70	76	126	193	273	363
75	68	113	172	244	325
80	61	101	154	219	291
85	54	90	138	196	260
90	49	82	125	177	235

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	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

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

Measured in lb

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	47	94	162	248	348
120	60	113	186	277	382
130	73	131	209	306	415
140	87	149	232	333	446
150	101	167	254	359	477
160	114	184	275	385	506
170	128	202	297	410	535
180	142	219	317	434	562
190	155	235	337	457	589
200	169	252	357	480	615
210	182	268	376	502	640
220	195	284	395	524	665
230	208	300	413	545	688
240	221	315	431	566	711
250	234	330	449	586	734
260	246	345	466	606	756
270	259	360	483	625	778
280	271	374	500	644	799
290	283	388	516	662	819
300	295	402	532	681	839
310	306	415	548	698	859

Age	Beg.	Nov.	Int.	Adv.	Elite
15	106	176	269	382	508
20	121	202	308	437	581
25	124	207	316	449	596
30	124	207	316	449	596
35	124	207	316	449	596
40	124	207	316	449	596
45	118	196	300	425	566
50	111	184	282	399	531
55	102	171	260	369	491
60	93	156	238	337	448
65	84	141	215	305	405
70	76	126	193	273	363
75	68	113	172	244	325
80	61	101	154	219	291
85	54	90	138	196	260
90	49	82	125	177	235

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	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

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