Smith Machine Squat Standards (kg)

The average Smith Machine Squat is 112 kg for men and 62 kg 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 (kg)

Weight

Strength Level	Weight
Beginner	48 kg
Novice	76 kg
Intermediate	112 kg
Advanced	154 kg
Elite	202 kg

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? (kg)

What is the average Smith Machine Squat? The average Smith Machine Squat weight for a male lifter is 112 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.

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
50	27	47	73	105	141
55	32	53	81	115	152
60	37	60	89	124	163
65	42	66	97	133	174
70	47	72	104	142	183
75	52	78	111	150	193
80	57	84	118	158	202
85	62	90	125	166	210
90	66	95	131	173	219
95	71	101	138	180	227
100	75	106	144	187	234
105	79	111	149	194	242
110	83	116	155	200	249
115	87	120	161	207	256
120	91	125	166	213	263
125	95	130	171	219	270
130	99	134	176	225	276
135	103	138	181	230	282
140	107	143	186	236	288

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	132	172
20	47	74	109	150	197
25	48	76	112	154	202
30	48	76	112	154	202
35	48	76	112	154	202
40	48	76	112	154	202
45	45	72	106	146	191
50	42	67	99	137	179
55	39	62	91	126	165
60	36	56	83	115	151
65	32	51	75	104	136
70	29	46	68	94	123
75	26	41	61	84	110
80	23	37	54	75	99
85	21	33	49	68	88
90	19	30	44	61	79

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 (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	22 kg
Novice	39 kg
Intermediate	62 kg
Advanced	90 kg
Elite	122 kg

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? (kg)

What is the average Smith Machine Squat? The average Smith Machine Squat weight for a female lifter is 62 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.

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
40	15	29	48	73	101
45	17	31	52	77	106
50	18	34	55	81	111
55	20	36	58	85	115
60	22	38	61	88	119
65	23	40	63	91	122
70	25	42	66	94	126
75	26	44	68	97	129
80	28	46	70	99	132
85	29	48	72	102	135
90	30	49	74	104	138
95	32	51	76	107	140
100	33	52	78	109	143
105	34	54	80	111	145
110	35	55	82	113	148
115	36	57	83	115	150
120	37	58	85	117	152

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	33	53	77	104
20	21	38	60	88	119
25	22	39	62	90	122
30	22	39	62	90	122
35	22	39	62	90	122
40	22	39	62	90	122
45	21	37	59	85	116
50	19	34	55	80	108
55	18	32	51	74	100
60	16	29	46	67	91
65	15	26	42	61	82
70	13	24	38	55	74
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	39	53
90	9	15	24	35	48

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
50	27	47	73	105	141
55	32	53	81	115	152
60	37	60	89	124	163
65	42	66	97	133	174
70	47	72	104	142	183
75	52	78	111	150	193
80	57	84	118	158	202
85	62	90	125	166	210
90	66	95	131	173	219
95	71	101	138	180	227
100	75	106	144	187	234
105	79	111	149	194	242
110	83	116	155	200	249
115	87	120	161	207	256
120	91	125	166	213	263
125	95	130	171	219	270
130	99	134	176	225	276
135	103	138	181	230	282
140	107	143	186	236	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	132	172
20	47	74	109	150	197
25	48	76	112	154	202
30	48	76	112	154	202
35	48	76	112	154	202
40	48	76	112	154	202
45	45	72	106	146	191
50	42	67	99	137	179
55	39	62	91	126	165
60	36	56	83	115	151
65	32	51	75	104	136
70	29	46	68	94	123
75	26	41	61	84	110
80	23	37	54	75	99
85	21	33	49	68	88
90	19	30	44	61	79

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
40	15	29	48	73	101
45	17	31	52	77	106
50	18	34	55	81	111
55	20	36	58	85	115
60	22	38	61	88	119
65	23	40	63	91	122
70	25	42	66	94	126
75	26	44	68	97	129
80	28	46	70	99	132
85	29	48	72	102	135
90	30	49	74	104	138
95	32	51	76	107	140
100	33	52	78	109	143
105	34	54	80	111	145
110	35	55	82	113	148
115	36	57	83	115	150
120	37	58	85	117	152

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	33	53	77	104
20	21	38	60	88	119
25	22	39	62	90	122
30	22	39	62	90	122
35	22	39	62	90	122
40	22	39	62	90	122
45	21	37	59	85	116
50	19	34	55	80	108
55	18	32	51	74	100
60	16	29	46	67	91
65	15	26	42	61	82
70	13	24	38	55	74
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	39	53
90	9	15	24	35	48

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
50	27	47	73	105	141
55	32	53	81	115	152
60	37	60	89	124	163
65	42	66	97	133	174
70	47	72	104	142	183
75	52	78	111	150	193
80	57	84	118	158	202
85	62	90	125	166	210
90	66	95	131	173	219
95	71	101	138	180	227
100	75	106	144	187	234
105	79	111	149	194	242
110	83	116	155	200	249
115	87	120	161	207	256
120	91	125	166	213	263
125	95	130	171	219	270
130	99	134	176	225	276
135	103	138	181	230	282
140	107	143	186	236	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	132	172
20	47	74	109	150	197
25	48	76	112	154	202
30	48	76	112	154	202
35	48	76	112	154	202
40	48	76	112	154	202
45	45	72	106	146	191
50	42	67	99	137	179
55	39	62	91	126	165
60	36	56	83	115	151
65	32	51	75	104	136
70	29	46	68	94	123
75	26	41	61	84	110
80	23	37	54	75	99
85	21	33	49	68	88
90	19	30	44	61	79

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
40	15	29	48	73	101
45	17	31	52	77	106
50	18	34	55	81	111
55	20	36	58	85	115
60	22	38	61	88	119
65	23	40	63	91	122
70	25	42	66	94	126
75	26	44	68	97	129
80	28	46	70	99	132
85	29	48	72	102	135
90	30	49	74	104	138
95	32	51	76	107	140
100	33	52	78	109	143
105	34	54	80	111	145
110	35	55	82	113	148
115	36	57	83	115	150
120	37	58	85	117	152

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	33	53	77	104
20	21	38	60	88	119
25	22	39	62	90	122
30	22	39	62	90	122
35	22	39	62	90	122
40	22	39	62	90	122
45	21	37	59	85	116
50	19	34	55	80	108
55	18	32	51	74	100
60	16	29	46	67	91
65	15	26	42	61	82
70	13	24	38	55	74
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	39	53
90	9	15	24	35	48

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 (kg)

Male

Male Smith Machine Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

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 (kg)

Entire Community

Weight

Bodyweight Ratio

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

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
50	27	47	73	105	141
55	32	53	81	115	152
60	37	60	89	124	163
65	42	66	97	133	174
70	47	72	104	142	183
75	52	78	111	150	193
80	57	84	118	158	202
85	62	90	125	166	210
90	66	95	131	173	219
95	71	101	138	180	227
100	75	106	144	187	234
105	79	111	149	194	242
110	83	116	155	200	249
115	87	120	161	207	256
120	91	125	166	213	263
125	95	130	171	219	270
130	99	134	176	225	276
135	103	138	181	230	282
140	107	143	186	236	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	41	65	95	132	172
20	47	74	109	150	197
25	48	76	112	154	202
30	48	76	112	154	202
35	48	76	112	154	202
40	48	76	112	154	202
45	45	72	106	146	191
50	42	67	99	137	179
55	39	62	91	126	165
60	36	56	83	115	151
65	32	51	75	104	136
70	29	46	68	94	123
75	26	41	61	84	110
80	23	37	54	75	99
85	21	33	49	68	88
90	19	30	44	61	79

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
40	15	29	48	73	101
45	17	31	52	77	106
50	18	34	55	81	111
55	20	36	58	85	115
60	22	38	61	88	119
65	23	40	63	91	122
70	25	42	66	94	126
75	26	44	68	97	129
80	28	46	70	99	132
85	29	48	72	102	135
90	30	49	74	104	138
95	32	51	76	107	140
100	33	52	78	109	143
105	34	54	80	111	145
110	35	55	82	113	148
115	36	57	83	115	150
120	37	58	85	117	152

Age	Beg.	Nov.	Int.	Adv.	Elite
15	19	33	53	77	104
20	21	38	60	88	119
25	22	39	62	90	122
30	22	39	62	90	122
35	22	39	62	90	122
40	22	39	62	90	122
45	21	37	59	85	116
50	19	34	55	80	108
55	18	32	51	74	100
60	16	29	46	67	91
65	15	26	42	61	82
70	13	24	38	55	74
75	12	21	34	49	67
80	11	19	30	44	60
85	10	17	27	39	53
90	9	15	24	35	48

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