Split Squat

Split Squat Standards

Measured in lb

Split Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Split Squat standards are based on 60,000 lifts by Strength Level users
Split Squat

Male Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 55 lb
Novice 111 lb
Intermediate 191 lb
Advanced 292 lb
Elite 409 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.75x
Intermediate 1.00x
Advanced 1.75x
Elite 2.50x

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 55 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 19 53 107 180 266
120 26 64 122 198 289
130 32 74 136 216 310
140 39 84 150 234 331
150 46 94 163 250 351
160 53 104 176 266 370
170 61 114 189 282 388
180 68 124 201 297 406
190 75 134 213 312 423
200 82 143 225 326 440
210 89 152 237 340 456
220 96 161 248 353 471
230 103 170 259 367 487
240 110 179 270 379 501
250 116 188 280 392 516
260 123 196 291 404 530
270 130 204 301 416 543
280 136 213 311 428 556
290 143 221 320 439 569
300 149 229 330 450 582
310 155 236 339 461 594
Age Beg. Nov. Int. Adv. Elite
15 47 95 163 249 348
20 54 109 186 285 398
25 55 111 191 292 409
30 55 111 191 292 409
35 55 111 191 292 409
40 55 111 191 292 409
45 52 106 181 277 388
50 49 99 170 260 364
55 46 92 157 241 337
60 42 84 144 220 307
65 38 76 130 199 278
70 34 68 117 178 249
75 30 61 104 159 223
80 27 54 93 142 199
85 24 49 84 128 179
90 22 44 75 115 161

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lb
lb
years old

Female Split Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 30 lb
Novice 60 lb
Intermediate 105 lb
Advanced 161 lb
Elite 226 lb
Strength Level Bodyweight Ratio
Beginner 0.25x
Novice 0.50x
Intermediate 0.75x
Advanced 1.25x
Elite 1.75x

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 105 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 30 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 19 45 84 134 193
100 22 49 89 140 200
110 24 52 93 146 207
120 26 56 98 152 214
130 29 59 102 157 220
140 31 62 106 161 226
150 33 65 109 166 231
160 35 67 113 170 236
170 36 70 116 174 241
180 38 72 119 178 245
190 40 75 122 182 250
200 42 77 125 186 254
210 43 79 128 189 258
220 45 81 131 192 262
230 46 83 134 195 265
240 48 85 136 198 269
250 49 87 138 201 273
260 51 89 141 204 276
Age Beg. Nov. Int. Adv. Elite
15 25 51 89 137 192
20 29 59 102 157 220
25 30 60 105 161 226
30 30 60 105 161 226
35 30 60 105 161 226
40 30 60 105 161 226
45 28 57 99 153 214
50 26 54 93 143 201
55 24 50 86 133 186
60 22 45 79 121 170
65 20 41 71 109 153
70 18 37 64 98 138
75 16 33 57 88 123
80 14 29 51 78 110
85 13 26 46 70 99
90 12 24 41 63 89

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lb
lb
years old

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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.