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 30,000 lifts by Strength Level users.
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 30,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 19 x0.18 | 53 x0.49 | 107 x0.97 | 180 x1.63 | 266 x2.42 |
120 | 26 x0.21 | 64 x0.53 | 122 x1.01 | 198 x1.65 | 289 x2.41 |
130 | 32 x0.25 | 74 x0.57 | 136 x1.04 | 216 x1.66 | 310 x2.39 |
140 | 39 x0.28 | 84 x0.6 | 150 x1.07 | 234 x1.67 | 331 x2.36 |
150 | 46 x0.31 | 94 x0.63 | 163 x1.09 | 250 x1.67 | 351 x2.34 |
160 | 53 x0.33 | 104 x0.65 | 176 x1.1 | 266 x1.66 | 370 x2.31 |
170 | 61 x0.36 | 114 x0.67 | 189 x1.11 | 282 x1.66 | 388 x2.28 |
180 | 68 x0.38 | 124 x0.69 | 201 x1.12 | 297 x1.65 | 406 x2.26 |
190 | 75 x0.39 | 134 x0.7 | 213 x1.12 | 312 x1.64 | 423 x2.23 |
200 | 82 x0.41 | 143 x0.72 | 225 x1.13 | 326 x1.63 | 440 x2.2 |
210 | 89 x0.42 | 152 x0.73 | 237 x1.13 | 340 x1.62 | 456 x2.17 |
220 | 96 x0.44 | 161 x0.73 | 248 x1.13 | 353 x1.61 | 471 x2.14 |
230 | 103 x0.45 | 170 x0.74 | 259 x1.13 | 367 x1.59 | 487 x2.12 |
240 | 110 x0.46 | 179 x0.75 | 270 x1.12 | 379 x1.58 | 501 x2.09 |
250 | 116 x0.47 | 188 x0.75 | 280 x1.12 | 392 x1.57 | 516 x2.06 |
260 | 123 x0.47 | 196 x0.75 | 291 x1.12 | 404 x1.55 | 530 x2.04 |
270 | 130 x0.48 | 204 x0.76 | 301 x1.11 | 416 x1.54 | 543 x2.01 |
280 | 136 x0.49 | 213 x0.76 | 311 x1.11 | 428 x1.53 | 556 x1.99 |
290 | 143 x0.49 | 221 x0.76 | 320 x1.11 | 439 x1.51 | 569 x1.96 |
300 | 149 x0.5 | 229 x0.76 | 330 x1.1 | 450 x1.5 | 582 x1.94 |
310 | 155 x0.5 | 236 x0.76 | 339 x1.09 | 461 x1.49 | 594 x1.92 |
All | 55 | 111 | 191 | 292 | 409 |
These male standards were last updated December and are based on 3,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 19 x0.22 | 45 x0.5 | 84 x0.93 | 134 x1.49 | 193 x2.14 |
100 | 22 x0.22 | 49 x0.49 | 89 x0.89 | 140 x1.4 | 200 x2 |
110 | 24 x0.22 | 52 x0.48 | 93 x0.85 | 146 x1.33 | 207 x1.88 |
120 | 26 x0.22 | 56 x0.46 | 98 x0.81 | 152 x1.26 | 214 x1.78 |
130 | 29 x0.22 | 59 x0.45 | 102 x0.78 | 157 x1.2 | 220 x1.69 |
140 | 31 x0.22 | 62 x0.44 | 106 x0.75 | 161 x1.15 | 226 x1.61 |
150 | 33 x0.22 | 65 x0.43 | 109 x0.73 | 166 x1.11 | 231 x1.54 |
160 | 35 x0.22 | 67 x0.42 | 113 x0.71 | 170 x1.06 | 236 x1.47 |
170 | 36 x0.21 | 70 x0.41 | 116 x0.68 | 174 x1.03 | 241 x1.42 |
180 | 38 x0.21 | 72 x0.4 | 119 x0.66 | 178 x0.99 | 245 x1.36 |
190 | 40 x0.21 | 75 x0.39 | 122 x0.64 | 182 x0.96 | 250 x1.31 |
200 | 42 x0.21 | 77 x0.38 | 125 x0.63 | 186 x0.93 | 254 x1.27 |
210 | 43 x0.21 | 79 x0.38 | 128 x0.61 | 189 x0.9 | 258 x1.23 |
220 | 45 x0.2 | 81 x0.37 | 131 x0.59 | 192 x0.87 | 262 x1.19 |
230 | 46 x0.2 | 83 x0.36 | 134 x0.58 | 195 x0.85 | 265 x1.15 |
240 | 48 x0.2 | 85 x0.36 | 136 x0.57 | 198 x0.83 | 269 x1.12 |
250 | 49 x0.2 | 87 x0.35 | 138 x0.55 | 201 x0.81 | 273 x1.09 |
260 | 51 x0.2 | 89 x0.34 | 141 x0.54 | 204 x0.79 | 276 x1.06 |
All | 30 | 60 | 105 | 161 | 226 |
These female standards were last updated December and are based on 1,000 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.
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
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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. |
Compare split squat versus one of the following exercises: