These are the most popular Smith Machine Squat workouts done by male lifters:
Smith Machine Squat Standards
Measured in kg
Smith Machine Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Smith Machine Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 48 kg |
Novice | 79 kg |
Intermediate | 120 kg |
Advanced | 170 kg |
Elite | 225 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.00x |
Intermediate | 1.50x |
Advanced | 2.25x |
Elite | 3.00x |
How much should I be able to Smith Machine Squat? (kg)
What is the average Smith Machine Squat? The average Smith Machine Squat weight for a male lifter is 120 kg (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 48 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 25 | 46 | 75 | 112 | 153 |
55 | 30 | 53 | 84 | 123 | 166 |
60 | 36 | 60 | 93 | 134 | 178 |
65 | 41 | 67 | 102 | 144 | 190 |
70 | 46 | 74 | 110 | 154 | 202 |
75 | 52 | 81 | 118 | 163 | 212 |
80 | 57 | 87 | 126 | 172 | 223 |
85 | 62 | 94 | 134 | 181 | 233 |
90 | 67 | 100 | 141 | 189 | 242 |
95 | 72 | 106 | 148 | 198 | 252 |
100 | 77 | 111 | 155 | 206 | 261 |
105 | 81 | 117 | 162 | 213 | 269 |
110 | 86 | 123 | 168 | 221 | 278 |
115 | 91 | 128 | 174 | 228 | 286 |
120 | 95 | 133 | 181 | 235 | 294 |
125 | 99 | 139 | 187 | 242 | 301 |
130 | 104 | 144 | 193 | 249 | 309 |
135 | 108 | 149 | 198 | 255 | 316 |
140 | 112 | 153 | 204 | 261 | 323 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 41 | 67 | 102 | 145 | 192 |
20 | 47 | 77 | 117 | 165 | 219 |
25 | 48 | 79 | 120 | 170 | 225 |
30 | 48 | 79 | 120 | 170 | 225 |
35 | 48 | 79 | 120 | 170 | 225 |
40 | 48 | 79 | 120 | 170 | 225 |
45 | 45 | 75 | 114 | 161 | 214 |
50 | 43 | 70 | 107 | 151 | 201 |
55 | 39 | 65 | 99 | 140 | 185 |
60 | 36 | 59 | 90 | 128 | 169 |
65 | 32 | 54 | 82 | 115 | 153 |
70 | 29 | 48 | 73 | 103 | 137 |
75 | 26 | 43 | 65 | 93 | 123 |
80 | 23 | 38 | 59 | 83 | 110 |
85 | 21 | 35 | 52 | 74 | 98 |
90 | 19 | 31 | 47 | 67 | 89 |
How many sets and reps of Smith Machine Squat should I do?
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 |
Calculate Your Strength Level
Female
Female Smith Machine Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 22 kg |
Novice | 41 kg |
Intermediate | 66 kg |
Advanced | 98 kg |
Elite | 134 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.25x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.50x |
Elite | 2.25x |
How much should I be able to Smith Machine Squat? (kg)
What is the average Smith Machine Squat? The average Smith Machine Squat weight for a female lifter is 66 kg (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 22 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 14 | 28 | 50 | 77 | 108 |
45 | 16 | 32 | 54 | 82 | 114 |
50 | 18 | 35 | 58 | 87 | 120 |
55 | 20 | 37 | 61 | 91 | 125 |
60 | 22 | 40 | 65 | 95 | 130 |
65 | 24 | 43 | 68 | 99 | 134 |
70 | 26 | 45 | 71 | 103 | 138 |
75 | 27 | 47 | 74 | 106 | 142 |
80 | 29 | 49 | 76 | 109 | 146 |
85 | 31 | 52 | 79 | 113 | 150 |
90 | 32 | 54 | 82 | 115 | 153 |
95 | 34 | 56 | 84 | 118 | 157 |
100 | 35 | 57 | 86 | 121 | 160 |
105 | 37 | 59 | 89 | 124 | 163 |
110 | 38 | 61 | 91 | 126 | 166 |
115 | 40 | 63 | 93 | 129 | 169 |
120 | 41 | 64 | 95 | 131 | 171 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 19 | 35 | 56 | 83 | 114 |
20 | 21 | 40 | 65 | 95 | 131 |
25 | 22 | 41 | 66 | 98 | 134 |
30 | 22 | 41 | 66 | 98 | 134 |
35 | 22 | 41 | 66 | 98 | 134 |
40 | 22 | 41 | 66 | 98 | 134 |
45 | 21 | 39 | 63 | 93 | 127 |
50 | 20 | 36 | 59 | 87 | 119 |
55 | 18 | 33 | 55 | 81 | 110 |
60 | 17 | 31 | 50 | 74 | 101 |
65 | 15 | 28 | 45 | 67 | 91 |
70 | 13 | 25 | 40 | 60 | 82 |
75 | 12 | 22 | 36 | 53 | 73 |
80 | 11 | 20 | 32 | 48 | 65 |
85 | 10 | 18 | 29 | 43 | 59 |
90 | 9 | 16 | 26 | 39 | 53 |
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:
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 |
Calculate Your Strength Level
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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. |