Split Squat Standards (lb)

The average Split Squat is 191 lb for men and 107 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Split Squat strength standards are based on 158,173 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Split Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	61 lb
Novice	115 lb
Intermediate	191 lb
Advanced	286 lb
Elite	395 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.75x
Elite	2.25x

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

What is the average Split Squat? The average Split Squat weight for a male lifter is 191 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Split Squat? Male beginners should aim to lift 61 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	24	59	112	181	263
120	31	69	126	199	285
130	38	79	139	216	305
140	45	89	152	232	324
150	52	99	165	248	343
160	59	109	177	263	361
170	66	118	190	278	378
180	73	127	201	292	394
190	80	137	213	306	410
200	86	146	224	319	426
210	93	154	235	332	441
220	100	163	245	345	455
230	107	171	256	357	469
240	113	180	266	369	483
250	120	188	276	380	496
260	126	196	285	392	509
270	132	204	295	403	522
280	139	211	304	414	534
290	145	219	313	424	546
300	151	226	322	435	558
310	157	234	331	445	569

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	98	163	244	337
20	59	112	186	279	385
25	61	115	191	286	395
30	61	115	191	286	395
35	61	115	191	286	395
40	61	115	191	286	395
45	58	109	181	271	374
50	54	102	169	254	350
55	50	94	156	234	323
60	45	86	143	214	295
65	41	78	129	193	267
70	37	70	116	174	240
75	33	63	104	156	215
80	30	56	93	140	193
85	27	50	84	125	173
90	24	45	75	112	155

How many sets and reps of Split Squat should I do?

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

3x6 17%

3x10 13%

3x8 9%

2x10 8%

3x12 7%

4x8 4%

3x20 4%

2x12 4%

4x10 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

Female

Female Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	33 lb
Novice	64 lb
Intermediate	107 lb
Advanced	161 lb
Elite	222 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

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

What is the average Split Squat? The average Split Squat weight for a female lifter is 107 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Split Squat? Female beginners should aim to lift 33 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	22	47	84	131	186
100	24	51	89	138	194
110	27	55	94	144	201
120	30	58	99	150	208
130	32	62	103	155	215
140	35	65	107	160	221
150	37	68	111	165	226
160	39	71	115	170	232
170	41	74	119	174	237
180	43	77	122	178	242
190	45	80	126	183	247
200	47	82	129	186	251
210	49	85	132	190	255
220	51	87	135	194	259
230	53	89	138	197	263
240	54	91	141	200	267
250	56	94	143	204	271
260	58	96	146	207	275

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	55	91	137	189
20	33	63	104	157	216
25	33	64	107	161	222
30	33	64	107	161	222
35	33	64	107	161	222
40	33	64	107	161	222
45	32	61	101	152	210
50	30	57	95	142	197
55	27	52	87	131	181
60	25	48	80	120	166
65	23	43	72	109	150
70	20	39	65	98	135
75	18	35	58	88	121
80	16	31	52	78	108
85	15	28	47	70	97
90	13	25	42	63	87

How many sets and reps of Split Squat should I do?

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

3x10 16%

3x8 9%

3x12 9%

4x8 8%

4x10 6%

2x10 4%

2x12 3%

5x5 3%

4x6 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

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 Split Squat strength standards

Strength Level analysed 16,246 qualifying results from 158,173 community lifts to produce our Split Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	158,173
Qualifying results	16,246
Male results	11,683
Female results	4,563
Data start	28 January 2019
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	24	59	112	181	263
120	31	69	126	199	285
130	38	79	139	216	305
140	45	89	152	232	324
150	52	99	165	248	343
160	59	109	177	263	361
170	66	118	190	278	378
180	73	127	201	292	394
190	80	137	213	306	410
200	86	146	224	319	426
210	93	154	235	332	441
220	100	163	245	345	455
230	107	171	256	357	469
240	113	180	266	369	483
250	120	188	276	380	496
260	126	196	285	392	509
270	132	204	295	403	522
280	139	211	304	414	534
290	145	219	313	424	546
300	151	226	322	435	558
310	157	234	331	445	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	98	163	244	337
20	59	112	186	279	385
25	61	115	191	286	395
30	61	115	191	286	395
35	61	115	191	286	395
40	61	115	191	286	395
45	58	109	181	271	374
50	54	102	169	254	350
55	50	94	156	234	323
60	45	86	143	214	295
65	41	78	129	193	267
70	37	70	116	174	240
75	33	63	104	156	215
80	30	56	93	140	193
85	27	50	84	125	173
90	24	45	75	112	155

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	47	84	131	186
100	24	51	89	138	194
110	27	55	94	144	201
120	30	58	99	150	208
130	32	62	103	155	215
140	35	65	107	160	221
150	37	68	111	165	226
160	39	71	115	170	232
170	41	74	119	174	237
180	43	77	122	178	242
190	45	80	126	183	247
200	47	82	129	186	251
210	49	85	132	190	255
220	51	87	135	194	259
230	53	89	138	197	263
240	54	91	141	200	267
250	56	94	143	204	271
260	58	96	146	207	275

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	55	91	137	189
20	33	63	104	157	216
25	33	64	107	161	222
30	33	64	107	161	222
35	33	64	107	161	222
40	33	64	107	161	222
45	32	61	101	152	210
50	30	57	95	142	197
55	27	52	87	131	181
60	25	48	80	120	166
65	23	43	72	109	150
70	20	39	65	98	135
75	18	35	58	88	121
80	16	31	52	78	108
85	15	28	47	70	97
90	13	25	42	63	87

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	59	112	181	263
120	31	69	126	199	285
130	38	79	139	216	305
140	45	89	152	232	324
150	52	99	165	248	343
160	59	109	177	263	361
170	66	118	190	278	378
180	73	127	201	292	394
190	80	137	213	306	410
200	86	146	224	319	426
210	93	154	235	332	441
220	100	163	245	345	455
230	107	171	256	357	469
240	113	180	266	369	483
250	120	188	276	380	496
260	126	196	285	392	509
270	132	204	295	403	522
280	139	211	304	414	534
290	145	219	313	424	546
300	151	226	322	435	558
310	157	234	331	445	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	98	163	244	337
20	59	112	186	279	385
25	61	115	191	286	395
30	61	115	191	286	395
35	61	115	191	286	395
40	61	115	191	286	395
45	58	109	181	271	374
50	54	102	169	254	350
55	50	94	156	234	323
60	45	86	143	214	295
65	41	78	129	193	267
70	37	70	116	174	240
75	33	63	104	156	215
80	30	56	93	140	193
85	27	50	84	125	173
90	24	45	75	112	155

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	47	84	131	186
100	24	51	89	138	194
110	27	55	94	144	201
120	30	58	99	150	208
130	32	62	103	155	215
140	35	65	107	160	221
150	37	68	111	165	226
160	39	71	115	170	232
170	41	74	119	174	237
180	43	77	122	178	242
190	45	80	126	183	247
200	47	82	129	186	251
210	49	85	132	190	255
220	51	87	135	194	259
230	53	89	138	197	263
240	54	91	141	200	267
250	56	94	143	204	271
260	58	96	146	207	275

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	55	91	137	189
20	33	63	104	157	216
25	33	64	107	161	222
30	33	64	107	161	222
35	33	64	107	161	222
40	33	64	107	161	222
45	32	61	101	152	210
50	30	57	95	142	197
55	27	52	87	131	181
60	25	48	80	120	166
65	23	43	72	109	150
70	20	39	65	98	135
75	18	35	58	88	121
80	16	31	52	78	108
85	15	28	47	70	97
90	13	25	42	63	87

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

Split Squat Standards (lb)

Male

Male Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Split Squat should I do?

Female

Female Split Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Split Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Split Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	24	59	112	181	263
120	31	69	126	199	285
130	38	79	139	216	305
140	45	89	152	232	324
150	52	99	165	248	343
160	59	109	177	263	361
170	66	118	190	278	378
180	73	127	201	292	394
190	80	137	213	306	410
200	86	146	224	319	426
210	93	154	235	332	441
220	100	163	245	345	455
230	107	171	256	357	469
240	113	180	266	369	483
250	120	188	276	380	496
260	126	196	285	392	509
270	132	204	295	403	522
280	139	211	304	414	534
290	145	219	313	424	546
300	151	226	322	435	558
310	157	234	331	445	569

Age	Beg.	Nov.	Int.	Adv.	Elite
15	52	98	163	244	337
20	59	112	186	279	385
25	61	115	191	286	395
30	61	115	191	286	395
35	61	115	191	286	395
40	61	115	191	286	395
45	58	109	181	271	374
50	54	102	169	254	350
55	50	94	156	234	323
60	45	86	143	214	295
65	41	78	129	193	267
70	37	70	116	174	240
75	33	63	104	156	215
80	30	56	93	140	193
85	27	50	84	125	173
90	24	45	75	112	155

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	47	84	131	186
100	24	51	89	138	194
110	27	55	94	144	201
120	30	58	99	150	208
130	32	62	103	155	215
140	35	65	107	160	221
150	37	68	111	165	226
160	39	71	115	170	232
170	41	74	119	174	237
180	43	77	122	178	242
190	45	80	126	183	247
200	47	82	129	186	251
210	49	85	132	190	255
220	51	87	135	194	259
230	53	89	138	197	263
240	54	91	141	200	267
250	56	94	143	204	271
260	58	96	146	207	275

Age	Beg.	Nov.	Int.	Adv.	Elite
15	29	55	91	137	189
20	33	63	104	157	216
25	33	64	107	161	222
30	33	64	107	161	222
35	33	64	107	161	222
40	33	64	107	161	222
45	32	61	101	152	210
50	30	57	95	142	197
55	27	52	87	131	181
60	25	48	80	120	166
65	23	43	72	109	150
70	20	39	65	98	135
75	18	35	58	88	121
80	16	31	52	78	108
85	15	28	47	70	97
90	13	25	42	63	87

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17