Split squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Our split squat standards are based on 5,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 17 x0.16 | 52 x0.47 | 108 x0.98 | 184 x1.67 | 276 x2.51 |
120 | 24 x0.2 | 62 x0.52 | 123 x1.02 | 203 x1.7 | 299 x2.49 |
130 | 30 x0.23 | 73 x0.56 | 137 x1.06 | 222 x1.71 | 322 x2.48 |
140 | 37 x0.27 | 84 x0.6 | 152 x1.08 | 240 x1.72 | 344 x2.46 |
150 | 44 x0.3 | 94 x0.63 | 166 x1.11 | 258 x1.72 | 365 x2.43 |
160 | 51 x0.32 | 104 x0.65 | 179 x1.12 | 275 x1.72 | 385 x2.4 |
170 | 59 x0.35 | 114 x0.67 | 193 x1.13 | 291 x1.71 | 404 x2.38 |
180 | 66 x0.37 | 125 x0.69 | 206 x1.14 | 307 x1.71 | 423 x2.35 |
190 | 73 x0.39 | 134 x0.71 | 218 x1.15 | 322 x1.7 | 441 x2.32 |
200 | 80 x0.4 | 144 x0.72 | 231 x1.15 | 337 x1.69 | 458 x2.29 |
210 | 88 x0.42 | 154 x0.73 | 243 x1.16 | 352 x1.68 | 475 x2.26 |
220 | 95 x0.43 | 163 x0.74 | 255 x1.16 | 366 x1.66 | 492 x2.23 |
230 | 102 x0.44 | 172 x0.75 | 266 x1.16 | 380 x1.65 | 508 x2.21 |
240 | 109 x0.45 | 181 x0.76 | 277 x1.16 | 393 x1.64 | 523 x2.18 |
250 | 116 x0.46 | 190 x0.76 | 288 x1.15 | 407 x1.63 | 538 x2.15 |
260 | 123 x0.47 | 199 x0.77 | 299 x1.15 | 419 x1.61 | 553 x2.13 |
270 | 130 x0.48 | 208 x0.77 | 310 x1.15 | 432 x1.6 | 567 x2.1 |
280 | 136 x0.49 | 216 x0.77 | 320 x1.14 | 444 x1.59 | 581 x2.08 |
290 | 143 x0.49 | 225 x0.77 | 330 x1.14 | 456 x1.57 | 595 x2.05 |
300 | 149 x0.5 | 233 x0.78 | 340 x1.13 | 468 x1.56 | 608 x2.03 |
310 | 156 x0.5 | 241 x0.78 | 350 x1.13 | 479 x1.55 | 621 x2 |
All | 54 | 112 | 196 | 303 | 427 |
These male standards were last updated 4 days ago and are based on 2,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 14 x0.15 | 38 x0.43 | 77 x0.86 | 129 x1.44 | 192 x2.13 |
100 | 17 x0.17 | 44 x0.44 | 84 x0.84 | 139 x1.39 | 203 x2.03 |
110 | 20 x0.18 | 49 x0.44 | 91 x0.83 | 148 x1.34 | 214 x1.94 |
120 | 23 x0.19 | 53 x0.44 | 98 x0.82 | 156 x1.3 | 224 x1.87 |
130 | 26 x0.2 | 58 x0.45 | 104 x0.8 | 164 x1.26 | 233 x1.8 |
140 | 30 x0.21 | 63 x0.45 | 110 x0.79 | 171 x1.22 | 242 x1.73 |
150 | 33 x0.22 | 67 x0.45 | 116 x0.77 | 179 x1.19 | 251 x1.67 |
160 | 35 x0.22 | 71 x0.44 | 121 x0.76 | 185 x1.16 | 259 x1.62 |
170 | 38 x0.23 | 75 x0.44 | 127 x0.75 | 192 x1.13 | 266 x1.57 |
180 | 41 x0.23 | 79 x0.44 | 132 x0.73 | 198 x1.1 | 274 x1.52 |
190 | 44 x0.23 | 83 x0.44 | 137 x0.72 | 204 x1.07 | 281 x1.48 |
200 | 47 x0.23 | 86 x0.43 | 141 x0.71 | 210 x1.05 | 288 x1.44 |
210 | 49 x0.23 | 90 x0.43 | 146 x0.7 | 215 x1.03 | 294 x1.4 |
220 | 52 x0.24 | 94 x0.43 | 150 x0.68 | 221 x1 | 300 x1.37 |
230 | 54 x0.24 | 97 x0.42 | 155 x0.67 | 226 x0.98 | 306 x1.33 |
240 | 57 x0.24 | 100 x0.42 | 159 x0.66 | 231 x0.96 | 312 x1.3 |
250 | 59 x0.24 | 103 x0.41 | 163 x0.65 | 236 x0.94 | 318 x1.27 |
260 | 62 x0.24 | 107 x0.41 | 167 x0.64 | 240 x0.92 | 323 x1.24 |
All | 27 | 60 | 108 | 170 | 243 |
These female standards were last updated 4 days ago and are based on 876 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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