Safety Bar Squat Standards

Measured in lb

Safety Bar 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 Safety Bar Squat standards are based on 123,527 lifts by Strength Level users

Male
Female

Male

Male Safety Bar Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	155 lb
Novice	235 lb
Intermediate	336 lb
Advanced	456 lb
Elite	587 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.25x
Elite	3.00x

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

What is the average Safety Bar Squat? The average Safety Bar Squat weight for a male lifter is 336 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Safety Bar Squat? Male beginners should aim to lift 155 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	63	109	169	243	326
120	77	126	191	269	356
130	90	144	212	294	385
140	104	161	233	318	412
150	118	177	253	342	439
160	131	194	272	364	465
170	144	210	291	386	489
180	157	225	310	407	513
190	170	241	328	428	536
200	183	256	345	448	558
210	195	270	362	467	580
220	208	285	379	486	601
230	220	299	395	504	621
240	232	313	411	522	641
250	243	326	426	540	661
260	255	340	442	557	680
270	266	353	457	574	698
280	277	366	471	590	716
290	288	378	485	606	734
300	299	390	499	622	751
310	310	403	513	637	768

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	132	200	287	389	500
20	151	229	328	444	572
25	155	235	336	456	587
30	155	235	336	456	587
35	155	235	336	456	587
40	155	235	336	456	587
45	147	222	318	432	556
50	137	208	298	403	519
55	127	192	275	372	479
60	116	175	251	340	438
65	105	159	227	308	396
70	94	143	204	277	357
75	84	128	183	248	320
80	76	115	164	222	286
85	68	103	147	199	256
90	61	92	132	179	230

How many sets and reps of Safety Bar Squat should I do?

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

3x5 14%

3x10 13%

3x8 8%

4x5 7%

5x5 6%

4x8 4%

6x8 4%

3x6 4%

3x12 3%

2x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	70
2	3	10	13%	65
3	3	8	8%	39
4	4	5	7%	34
5	5	5	6%	32
6	4	8	4%	22
7	6	8	4%	21
8	3	6	4%	20
9	3	12	3%	15
10	2	6	3%	14

Calculate Your Strength Level

Female

Female Safety Bar Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	83 lb
Novice	129 lb
Intermediate	188 lb
Advanced	258 lb
Elite	335 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

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

What is the average Safety Bar Squat? The average Safety Bar Squat weight for a female lifter is 188 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Safety Bar Squat? Female beginners should aim to lift 83 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	51	85	131	187	250
100	57	93	141	199	263
110	63	101	151	210	276
120	69	108	159	220	288
130	74	115	168	230	299
140	79	122	176	239	309
150	84	128	183	248	319
160	89	134	190	256	329
170	94	140	197	264	338
180	98	145	204	272	346
190	103	150	210	279	354
200	107	156	216	286	362
210	111	160	222	293	370
220	115	165	227	299	377
230	119	170	233	306	384
240	123	174	238	312	391
250	127	179	243	317	398
260	130	183	248	323	404

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	110	160	220	285
20	80	125	183	251	326
25	83	129	188	258	335
30	83	129	188	258	335
35	83	129	188	258	335
40	83	129	188	258	335
45	78	122	178	244	317
50	73	114	166	228	296
55	68	105	153	211	274
60	62	96	140	192	250
65	56	87	127	174	226
70	50	78	114	157	204
75	45	70	102	140	183
80	40	63	92	126	163
85	36	56	82	113	146
90	32	50	74	101	131

How many sets and reps of Safety Bar Squat should I do?

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

3x8 14%

3x5 13%

3x10 9%

4x5 9%

3x6 8%

3x7 8%

2x15 4%

5x5 3%

3x3 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	22
2	3	5	13%	21
3	3	10	9%	15
3	4	5	9%	15
5	3	6	8%	13
6	3	7	8%	12
7	2	15	4%	6
8	5	5	3%	5
8	3	3	3%	5
10	4	6	3%	4

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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	63	109	169	243	326
120	77	126	191	269	356
130	90	144	212	294	385
140	104	161	233	318	412
150	118	177	253	342	439
160	131	194	272	364	465
170	144	210	291	386	489
180	157	225	310	407	513
190	170	241	328	428	536
200	183	256	345	448	558
210	195	270	362	467	580
220	208	285	379	486	601
230	220	299	395	504	621
240	232	313	411	522	641
250	243	326	426	540	661
260	255	340	442	557	680
270	266	353	457	574	698
280	277	366	471	590	716
290	288	378	485	606	734
300	299	390	499	622	751
310	310	403	513	637	768

Age	Beg.	Nov.	Int.	Adv.	Elite
15	132	200	287	389	500
20	151	229	328	444	572
25	155	235	336	456	587
30	155	235	336	456	587
35	155	235	336	456	587
40	155	235	336	456	587
45	147	222	318	432	556
50	137	208	298	403	519
55	127	192	275	372	479
60	116	175	251	340	438
65	105	159	227	308	396
70	94	143	204	277	357
75	84	128	183	248	320
80	76	115	164	222	286
85	68	103	147	199	256
90	61	92	132	179	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	70
2	3	10	13%	65
3	3	8	8%	39
4	4	5	7%	34
5	5	5	6%	32
6	4	8	4%	22
7	6	8	4%	21
8	3	6	4%	20
9	3	12	3%	15
10	2	6	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	51	85	131	187	250
100	57	93	141	199	263
110	63	101	151	210	276
120	69	108	159	220	288
130	74	115	168	230	299
140	79	122	176	239	309
150	84	128	183	248	319
160	89	134	190	256	329
170	94	140	197	264	338
180	98	145	204	272	346
190	103	150	210	279	354
200	107	156	216	286	362
210	111	160	222	293	370
220	115	165	227	299	377
230	119	170	233	306	384
240	123	174	238	312	391
250	127	179	243	317	398
260	130	183	248	323	404

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	110	160	220	285
20	80	125	183	251	326
25	83	129	188	258	335
30	83	129	188	258	335
35	83	129	188	258	335
40	83	129	188	258	335
45	78	122	178	244	317
50	73	114	166	228	296
55	68	105	153	211	274
60	62	96	140	192	250
65	56	87	127	174	226
70	50	78	114	157	204
75	45	70	102	140	183
80	40	63	92	126	163
85	36	56	82	113	146
90	32	50	74	101	131

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	22
2	3	5	13%	21
3	3	10	9%	15
3	4	5	9%	15
5	3	6	8%	13
6	3	7	8%	12
7	2	15	4%	6
8	5	5	3%	5
8	3	3	3%	5
10	4	6	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
110	63	109	169	243	326
120	77	126	191	269	356
130	90	144	212	294	385
140	104	161	233	318	412
150	118	177	253	342	439
160	131	194	272	364	465
170	144	210	291	386	489
180	157	225	310	407	513
190	170	241	328	428	536
200	183	256	345	448	558
210	195	270	362	467	580
220	208	285	379	486	601
230	220	299	395	504	621
240	232	313	411	522	641
250	243	326	426	540	661
260	255	340	442	557	680
270	266	353	457	574	698
280	277	366	471	590	716
290	288	378	485	606	734
300	299	390	499	622	751
310	310	403	513	637	768

Age	Beg.	Nov.	Int.	Adv.	Elite
15	132	200	287	389	500
20	151	229	328	444	572
25	155	235	336	456	587
30	155	235	336	456	587
35	155	235	336	456	587
40	155	235	336	456	587
45	147	222	318	432	556
50	137	208	298	403	519
55	127	192	275	372	479
60	116	175	251	340	438
65	105	159	227	308	396
70	94	143	204	277	357
75	84	128	183	248	320
80	76	115	164	222	286
85	68	103	147	199	256
90	61	92	132	179	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	70
2	3	10	13%	65
3	3	8	8%	39
4	4	5	7%	34
5	5	5	6%	32
6	4	8	4%	22
7	6	8	4%	21
8	3	6	4%	20
9	3	12	3%	15
10	2	6	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	51	85	131	187	250
100	57	93	141	199	263
110	63	101	151	210	276
120	69	108	159	220	288
130	74	115	168	230	299
140	79	122	176	239	309
150	84	128	183	248	319
160	89	134	190	256	329
170	94	140	197	264	338
180	98	145	204	272	346
190	103	150	210	279	354
200	107	156	216	286	362
210	111	160	222	293	370
220	115	165	227	299	377
230	119	170	233	306	384
240	123	174	238	312	391
250	127	179	243	317	398
260	130	183	248	323	404

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	110	160	220	285
20	80	125	183	251	326
25	83	129	188	258	335
30	83	129	188	258	335
35	83	129	188	258	335
40	83	129	188	258	335
45	78	122	178	244	317
50	73	114	166	228	296
55	68	105	153	211	274
60	62	96	140	192	250
65	56	87	127	174	226
70	50	78	114	157	204
75	45	70	102	140	183
80	40	63	92	126	163
85	36	56	82	113	146
90	32	50	74	101	131

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	22
2	3	5	13%	21
3	3	10	9%	15
3	4	5	9%	15
5	3	6	8%	13
6	3	7	8%	12
7	2	15	4%	6
8	5	5	3%	5
8	3	3	3%	5
10	4	6	3%	4

Safety Bar Squat Standards

Measured in lb

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

Male

Male Safety Bar Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Safety Bar Squat should I do?

Calculate Your Strength Level

Female

Female Safety Bar Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Safety Bar Squat should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	63	109	169	243	326
120	77	126	191	269	356
130	90	144	212	294	385
140	104	161	233	318	412
150	118	177	253	342	439
160	131	194	272	364	465
170	144	210	291	386	489
180	157	225	310	407	513
190	170	241	328	428	536
200	183	256	345	448	558
210	195	270	362	467	580
220	208	285	379	486	601
230	220	299	395	504	621
240	232	313	411	522	641
250	243	326	426	540	661
260	255	340	442	557	680
270	266	353	457	574	698
280	277	366	471	590	716
290	288	378	485	606	734
300	299	390	499	622	751
310	310	403	513	637	768

Age	Beg.	Nov.	Int.	Adv.	Elite
15	132	200	287	389	500
20	151	229	328	444	572
25	155	235	336	456	587
30	155	235	336	456	587
35	155	235	336	456	587
40	155	235	336	456	587
45	147	222	318	432	556
50	137	208	298	403	519
55	127	192	275	372	479
60	116	175	251	340	438
65	105	159	227	308	396
70	94	143	204	277	357
75	84	128	183	248	320
80	76	115	164	222	286
85	68	103	147	199	256
90	61	92	132	179	230

Rank	Sets	Reps	Percent	Workouts
1	3	5	14%	70
2	3	10	13%	65
3	3	8	8%	39
4	4	5	7%	34
5	5	5	6%	32
6	4	8	4%	22
7	6	8	4%	21
8	3	6	4%	20
9	3	12	3%	15
10	2	6	3%	14

BW	Beg.	Nov.	Int.	Adv.	Elite
90	51	85	131	187	250
100	57	93	141	199	263
110	63	101	151	210	276
120	69	108	159	220	288
130	74	115	168	230	299
140	79	122	176	239	309
150	84	128	183	248	319
160	89	134	190	256	329
170	94	140	197	264	338
180	98	145	204	272	346
190	103	150	210	279	354
200	107	156	216	286	362
210	111	160	222	293	370
220	115	165	227	299	377
230	119	170	233	306	384
240	123	174	238	312	391
250	127	179	243	317	398
260	130	183	248	323	404

Age	Beg.	Nov.	Int.	Adv.	Elite
15	70	110	160	220	285
20	80	125	183	251	326
25	83	129	188	258	335
30	83	129	188	258	335
35	83	129	188	258	335
40	83	129	188	258	335
45	78	122	178	244	317
50	73	114	166	228	296
55	68	105	153	211	274
60	62	96	140	192	250
65	56	87	127	174	226
70	50	78	114	157	204
75	45	70	102	140	183
80	40	63	92	126	163
85	36	56	82	113	146
90	32	50	74	101	131

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	22
2	3	5	13%	21
3	3	10	9%	15
3	4	5	9%	15
5	3	6	8%	13
6	3	7	8%	12
7	2	15	4%	6
8	5	5	3%	5
8	3	3	3%	5
10	4	6	3%	4