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.

Exercise

Compare With

Weight Unit

Kilograms (kg)

Pounds (lb)

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

♂ Male
♀ Female

Male Split Squat Standards (lb)

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

By Bodyweight
By 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

Calculate Your Strength Level

Female Split Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

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

By Bodyweight
By 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

Calculate Your Strength Level

Rate Your Lifts Against Other People

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

Calculate Your Strength

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.

Post your feedback and suggestions on our Facebook page:

Find us on Facebook

About - FAQ - Privacy Policy

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

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

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

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

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

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