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 |
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.
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 |
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 |
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.
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |