Smith Machine Squat Standards (lb)

The average Smith Machine Squat is 246 lb for men and 136 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Smith Machine Squat strength standards are based on 276,386 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Smith Machine Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	105 lb
Novice	167 lb
Intermediate	246 lb
Advanced	341 lb
Elite	445 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.75x

How much should I be able to Smith Machine Squat? (lb)

What is the average Smith Machine Squat? The average Smith Machine Squat weight for a male lifter is 246 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Squat? Male beginners should aim to lift 105 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	60	103	161	231	310
120	70	116	177	251	333
130	80	129	193	270	355
140	90	142	209	288	376
150	100	154	224	306	396
160	110	166	238	323	415
170	120	178	252	339	433
180	129	190	266	354	451
190	138	201	279	370	468
200	147	212	292	384	485
210	156	222	304	399	501
220	165	232	316	412	516
230	173	243	328	426	531
240	182	252	339	439	546
250	190	262	350	451	560
260	198	272	361	464	574
270	206	281	372	476	587
280	213	290	382	488	600
290	221	299	392	499	613
300	229	307	402	510	625
310	236	316	412	521	637

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	142	210	290	380
20	103	162	240	332	434
25	105	167	246	341	445
30	105	167	246	341	445
35	105	167	246	341	445
40	105	167	246	341	445
45	100	158	233	323	422
50	93	148	218	302	394
55	86	136	201	278	364
60	79	124	184	254	332
65	71	113	166	230	301
70	64	101	150	207	271
75	57	91	134	186	243
80	51	81	120	166	217
85	46	73	108	149	195
90	41	65	97	134	175

How many sets and reps of Smith Machine Squat should I do?

These are the most popular Smith Machine Squat workouts done by male lifters:

3x10 15%

3x8 11%

3x5 10%

4x10 7%

4x8 5%

5x5 5%

3x12 4%

4x5 3%

3x6 3%

6x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	136
2	3	8	11%	98
3	3	5	10%	86
4	4	10	7%	61
5	4	8	5%	43
6	5	5	5%	41
7	3	12	4%	39
8	4	5	3%	28
8	3	6	3%	28
10	6	10	3%	25

Female

Female Smith Machine Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	48 lb
Novice	86 lb
Intermediate	136 lb
Advanced	199 lb
Elite	269 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
Elite	2.00x

How much should I be able to Smith Machine Squat? (lb)

What is the average Smith Machine Squat? The average Smith Machine Squat weight for a female lifter is 136 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Smith Machine Squat? Female beginners should aim to lift 48 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	33	64	107	162	225
100	37	69	114	171	235
110	40	74	121	178	244
120	44	79	127	186	252
130	47	83	132	192	260
140	50	88	138	199	267
150	53	92	143	205	274
160	56	95	147	210	281
170	59	99	152	216	287
180	62	103	156	221	293
190	65	106	160	226	299
200	67	109	164	231	305
210	70	112	168	235	310
220	72	116	172	240	315
230	74	118	176	244	320
240	77	121	179	248	324
250	79	124	183	252	329
260	81	127	186	256	333

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	73	116	169	229
20	47	83	133	194	262
25	48	86	136	199	269
30	48	86	136	199	269
35	48	86	136	199	269
40	48	86	136	199	269
45	46	81	129	188	255
50	43	76	121	176	238
55	39	70	111	162	220
60	36	64	102	148	201
65	33	58	92	134	182
70	29	52	83	121	164
75	26	47	74	108	147
80	24	42	67	97	131
85	21	37	60	87	118
90	19	34	53	78	106

How many sets and reps of Smith Machine Squat should I do?

These are the most popular Smith Machine Squat workouts done by female lifters:

3x10 17%

4x10 12%

4x8 6%

3x12 6%

3x8 5%

4x12 5%

2x10 4%

3x15 4%

2x8 3%

3x6 3%

3x5 3%

5x10 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	51
2	4	10	12%	35
3	4	8	6%	17
3	3	12	6%	17
5	3	8	5%	16
6	4	12	5%	15
7	2	10	4%	12
7	3	15	4%	12
9	2	8	3%	9
10	3	6	3%	8
10	3	5	3%	8
10	5	10	3%	8

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 Smith Machine Squat strength standards

Strength Level analysed 48,153 qualifying results from 276,386 community lifts to produce our Smith Machine Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	276,386
Qualifying results	48,153
Male results	39,296
Female results	8,857
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
110	60	103	161	231	310
120	70	116	177	251	333
130	80	129	193	270	355
140	90	142	209	288	376
150	100	154	224	306	396
160	110	166	238	323	415
170	120	178	252	339	433
180	129	190	266	354	451
190	138	201	279	370	468
200	147	212	292	384	485
210	156	222	304	399	501
220	165	232	316	412	516
230	173	243	328	426	531
240	182	252	339	439	546
250	190	262	350	451	560
260	198	272	361	464	574
270	206	281	372	476	587
280	213	290	382	488	600
290	221	299	392	499	613
300	229	307	402	510	625
310	236	316	412	521	637

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	142	210	290	380
20	103	162	240	332	434
25	105	167	246	341	445
30	105	167	246	341	445
35	105	167	246	341	445
40	105	167	246	341	445
45	100	158	233	323	422
50	93	148	218	302	394
55	86	136	201	278	364
60	79	124	184	254	332
65	71	113	166	230	301
70	64	101	150	207	271
75	57	91	134	186	243
80	51	81	120	166	217
85	46	73	108	149	195
90	41	65	97	134	175

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	136
2	3	8	11%	98
3	3	5	10%	86
4	4	10	7%	61
5	4	8	5%	43
6	5	5	5%	41
7	3	12	4%	39
8	4	5	3%	28
8	3	6	3%	28
10	6	10	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	64	107	162	225
100	37	69	114	171	235
110	40	74	121	178	244
120	44	79	127	186	252
130	47	83	132	192	260
140	50	88	138	199	267
150	53	92	143	205	274
160	56	95	147	210	281
170	59	99	152	216	287
180	62	103	156	221	293
190	65	106	160	226	299
200	67	109	164	231	305
210	70	112	168	235	310
220	72	116	172	240	315
230	74	118	176	244	320
240	77	121	179	248	324
250	79	124	183	252	329
260	81	127	186	256	333

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	73	116	169	229
20	47	83	133	194	262
25	48	86	136	199	269
30	48	86	136	199	269
35	48	86	136	199	269
40	48	86	136	199	269
45	46	81	129	188	255
50	43	76	121	176	238
55	39	70	111	162	220
60	36	64	102	148	201
65	33	58	92	134	182
70	29	52	83	121	164
75	26	47	74	108	147
80	24	42	67	97	131
85	21	37	60	87	118
90	19	34	53	78	106

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	51
2	4	10	12%	35
3	4	8	6%	17
3	3	12	6%	17
5	3	8	5%	16
6	4	12	5%	15
7	2	10	4%	12
7	3	15	4%	12
9	2	8	3%	9
10	3	6	3%	8
10	3	5	3%	8
10	5	10	3%	8

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	103	161	231	310
120	70	116	177	251	333
130	80	129	193	270	355
140	90	142	209	288	376
150	100	154	224	306	396
160	110	166	238	323	415
170	120	178	252	339	433
180	129	190	266	354	451
190	138	201	279	370	468
200	147	212	292	384	485
210	156	222	304	399	501
220	165	232	316	412	516
230	173	243	328	426	531
240	182	252	339	439	546
250	190	262	350	451	560
260	198	272	361	464	574
270	206	281	372	476	587
280	213	290	382	488	600
290	221	299	392	499	613
300	229	307	402	510	625
310	236	316	412	521	637

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	142	210	290	380
20	103	162	240	332	434
25	105	167	246	341	445
30	105	167	246	341	445
35	105	167	246	341	445
40	105	167	246	341	445
45	100	158	233	323	422
50	93	148	218	302	394
55	86	136	201	278	364
60	79	124	184	254	332
65	71	113	166	230	301
70	64	101	150	207	271
75	57	91	134	186	243
80	51	81	120	166	217
85	46	73	108	149	195
90	41	65	97	134	175

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	136
2	3	8	11%	98
3	3	5	10%	86
4	4	10	7%	61
5	4	8	5%	43
6	5	5	5%	41
7	3	12	4%	39
8	4	5	3%	28
8	3	6	3%	28
10	6	10	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	64	107	162	225
100	37	69	114	171	235
110	40	74	121	178	244
120	44	79	127	186	252
130	47	83	132	192	260
140	50	88	138	199	267
150	53	92	143	205	274
160	56	95	147	210	281
170	59	99	152	216	287
180	62	103	156	221	293
190	65	106	160	226	299
200	67	109	164	231	305
210	70	112	168	235	310
220	72	116	172	240	315
230	74	118	176	244	320
240	77	121	179	248	324
250	79	124	183	252	329
260	81	127	186	256	333

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	73	116	169	229
20	47	83	133	194	262
25	48	86	136	199	269
30	48	86	136	199	269
35	48	86	136	199	269
40	48	86	136	199	269
45	46	81	129	188	255
50	43	76	121	176	238
55	39	70	111	162	220
60	36	64	102	148	201
65	33	58	92	134	182
70	29	52	83	121	164
75	26	47	74	108	147
80	24	42	67	97	131
85	21	37	60	87	118
90	19	34	53	78	106

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	51
2	4	10	12%	35
3	4	8	6%	17
3	3	12	6%	17
5	3	8	5%	16
6	4	12	5%	15
7	2	10	4%	12
7	3	15	4%	12
9	2	8	3%	9
10	3	6	3%	8
10	3	5	3%	8
10	5	10	3%	8

Smith Machine Squat Standards (lb)

Male

Male Smith Machine Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Smith Machine Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Smith Machine Squat should I do?

Female

Female Smith Machine Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Smith Machine Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Smith Machine Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Smith Machine Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	103	161	231	310
120	70	116	177	251	333
130	80	129	193	270	355
140	90	142	209	288	376
150	100	154	224	306	396
160	110	166	238	323	415
170	120	178	252	339	433
180	129	190	266	354	451
190	138	201	279	370	468
200	147	212	292	384	485
210	156	222	304	399	501
220	165	232	316	412	516
230	173	243	328	426	531
240	182	252	339	439	546
250	190	262	350	451	560
260	198	272	361	464	574
270	206	281	372	476	587
280	213	290	382	488	600
290	221	299	392	499	613
300	229	307	402	510	625
310	236	316	412	521	637

Age	Beg.	Nov.	Int.	Adv.	Elite
15	90	142	210	290	380
20	103	162	240	332	434
25	105	167	246	341	445
30	105	167	246	341	445
35	105	167	246	341	445
40	105	167	246	341	445
45	100	158	233	323	422
50	93	148	218	302	394
55	86	136	201	278	364
60	79	124	184	254	332
65	71	113	166	230	301
70	64	101	150	207	271
75	57	91	134	186	243
80	51	81	120	166	217
85	46	73	108	149	195
90	41	65	97	134	175

Rank	Sets	Reps	Percent	Workouts
1	3	10	15%	136
2	3	8	11%	98
3	3	5	10%	86
4	4	10	7%	61
5	4	8	5%	43
6	5	5	5%	41
7	3	12	4%	39
8	4	5	3%	28
8	3	6	3%	28
10	6	10	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
90	33	64	107	162	225
100	37	69	114	171	235
110	40	74	121	178	244
120	44	79	127	186	252
130	47	83	132	192	260
140	50	88	138	199	267
150	53	92	143	205	274
160	56	95	147	210	281
170	59	99	152	216	287
180	62	103	156	221	293
190	65	106	160	226	299
200	67	109	164	231	305
210	70	112	168	235	310
220	72	116	172	240	315
230	74	118	176	244	320
240	77	121	179	248	324
250	79	124	183	252	329
260	81	127	186	256	333

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	73	116	169	229
20	47	83	133	194	262
25	48	86	136	199	269
30	48	86	136	199	269
35	48	86	136	199	269
40	48	86	136	199	269
45	46	81	129	188	255
50	43	76	121	176	238
55	39	70	111	162	220
60	36	64	102	148	201
65	33	58	92	134	182
70	29	52	83	121	164
75	26	47	74	108	147
80	24	42	67	97	131
85	21	37	60	87	118
90	19	34	53	78	106

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	51
2	4	10	12%	35
3	4	8	6%	17
3	3	12	6%	17
5	3	8	5%	16
6	4	12	5%	15
7	2	10	4%	12
7	3	15	4%	12
9	2	8	3%	9
10	3	6	3%	8
10	3	5	3%	8
10	5	10	3%	8