Split Squat Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Split Squat standards are based on 158,173 lifts by Strength Level users

Male
Female

Male

Male Split Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	28 kg
Novice	52 kg
Intermediate	87 kg
Advanced	130 kg
Elite	179 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.00x
Advanced	1.75x
Elite	2.25x

How much should I be able to Split Squat? (kg)

What is the average Split Squat? The average Split Squat weight for a male lifter is 87 kg (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 28 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	27	51	82	120
55	14	32	58	91	130
60	18	37	64	100	140
65	21	42	71	108	150
70	25	47	77	115	159
75	28	52	83	123	168
80	32	56	89	130	176
85	35	61	95	137	184
90	39	65	101	144	192
95	42	70	106	150	199
100	45	74	112	157	207
105	49	78	117	163	214
110	52	82	122	169	220
115	55	86	127	174	227
120	58	90	131	180	233
125	62	94	136	185	240
130	65	98	141	191	246
135	68	102	145	196	252
140	71	106	149	201	257

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	74	111	153
20	27	51	85	127	175
25	28	52	87	130	179
30	28	52	87	130	179
35	28	52	87	130	179
40	28	52	87	130	179
45	26	50	82	123	170
50	24	46	77	115	159
55	23	43	71	106	146
60	21	39	65	97	134
65	19	35	59	88	121
70	17	32	53	79	109
75	15	29	47	71	98
80	13	26	42	63	87
85	12	23	38	57	78
90	11	21	34	51	70

How many sets and reps of Split Squat should I do?

These are the most popular Split Squat workouts done by male lifters:

3x6 17%

3x10 13%

3x8 9%

2x10 8%

3x12 7%

4x8 4%

3x20 4%

2x12 4%

4x10 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

Calculate Your Strength Level

Female

Female Split Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	15 kg
Novice	29 kg
Intermediate	49 kg
Advanced	73 kg
Elite	101 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	0.75x
Advanced	1.25x
Elite	1.50x

How much should I be able to Split Squat? (kg)

What is the average Split Squat? The average Split Squat weight for a female lifter is 49 kg (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 15 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	21	37	59	84
45	11	23	40	62	88
50	12	25	43	65	91
55	14	27	45	68	95
60	15	28	47	71	98
65	16	30	49	73	101
70	17	32	51	76	104
75	18	33	53	78	106
80	19	34	55	80	109
85	20	36	57	82	111
90	21	37	58	84	114
95	22	38	60	86	116
100	23	39	61	88	118
105	24	41	63	90	120
110	25	42	64	91	122
115	26	43	65	93	124
120	27	44	67	94	125

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	62	86
20	15	28	47	71	98
25	15	29	49	73	101
30	15	29	49	73	101
35	15	29	49	73	101
40	15	29	49	73	101
45	14	28	46	69	95
50	13	26	43	65	89
55	12	24	40	60	82
60	11	22	36	54	75
65	10	20	33	49	68
70	9	18	30	44	61
75	8	16	26	40	55
80	7	14	24	36	49
85	7	13	21	32	44
90	6	11	19	29	40

How many sets and reps of Split Squat should I do?

These are the most popular Split Squat workouts done by female lifters:

3x10 16%

3x8 9%

3x12 9%

4x8 8%

4x10 6%

2x10 4%

2x12 3%

5x5 3%

4x6 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	27	51	82	120
55	14	32	58	91	130
60	18	37	64	100	140
65	21	42	71	108	150
70	25	47	77	115	159
75	28	52	83	123	168
80	32	56	89	130	176
85	35	61	95	137	184
90	39	65	101	144	192
95	42	70	106	150	199
100	45	74	112	157	207
105	49	78	117	163	214
110	52	82	122	169	220
115	55	86	127	174	227
120	58	90	131	180	233
125	62	94	136	185	240
130	65	98	141	191	246
135	68	102	145	196	252
140	71	106	149	201	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	74	111	153
20	27	51	85	127	175
25	28	52	87	130	179
30	28	52	87	130	179
35	28	52	87	130	179
40	28	52	87	130	179
45	26	50	82	123	170
50	24	46	77	115	159
55	23	43	71	106	146
60	21	39	65	97	134
65	19	35	59	88	121
70	17	32	53	79	109
75	15	29	47	71	98
80	13	26	42	63	87
85	12	23	38	57	78
90	11	21	34	51	70

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	21	37	59	84
45	11	23	40	62	88
50	12	25	43	65	91
55	14	27	45	68	95
60	15	28	47	71	98
65	16	30	49	73	101
70	17	32	51	76	104
75	18	33	53	78	106
80	19	34	55	80	109
85	20	36	57	82	111
90	21	37	58	84	114
95	22	38	60	86	116
100	23	39	61	88	118
105	24	41	63	90	120
110	25	42	64	91	122
115	26	43	65	93	124
120	27	44	67	94	125

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	62	86
20	15	28	47	71	98
25	15	29	49	73	101
30	15	29	49	73	101
35	15	29	49	73	101
40	15	29	49	73	101
45	14	28	46	69	95
50	13	26	43	65	89
55	12	24	40	60	82
60	11	22	36	54	75
65	10	20	33	49	68
70	9	18	30	44	61
75	8	16	26	40	55
80	7	14	24	36	49
85	7	13	21	32	44
90	6	11	19	29	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	27	51	82	120
55	14	32	58	91	130
60	18	37	64	100	140
65	21	42	71	108	150
70	25	47	77	115	159
75	28	52	83	123	168
80	32	56	89	130	176
85	35	61	95	137	184
90	39	65	101	144	192
95	42	70	106	150	199
100	45	74	112	157	207
105	49	78	117	163	214
110	52	82	122	169	220
115	55	86	127	174	227
120	58	90	131	180	233
125	62	94	136	185	240
130	65	98	141	191	246
135	68	102	145	196	252
140	71	106	149	201	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	74	111	153
20	27	51	85	127	175
25	28	52	87	130	179
30	28	52	87	130	179
35	28	52	87	130	179
40	28	52	87	130	179
45	26	50	82	123	170
50	24	46	77	115	159
55	23	43	71	106	146
60	21	39	65	97	134
65	19	35	59	88	121
70	17	32	53	79	109
75	15	29	47	71	98
80	13	26	42	63	87
85	12	23	38	57	78
90	11	21	34	51	70

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	21	37	59	84
45	11	23	40	62	88
50	12	25	43	65	91
55	14	27	45	68	95
60	15	28	47	71	98
65	16	30	49	73	101
70	17	32	51	76	104
75	18	33	53	78	106
80	19	34	55	80	109
85	20	36	57	82	111
90	21	37	58	84	114
95	22	38	60	86	116
100	23	39	61	88	118
105	24	41	63	90	120
110	25	42	64	91	122
115	26	43	65	93	124
120	27	44	67	94	125

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	62	86
20	15	28	47	71	98
25	15	29	49	73	101
30	15	29	49	73	101
35	15	29	49	73	101
40	15	29	49	73	101
45	14	28	46	69	95
50	13	26	43	65	89
55	12	24	40	60	82
60	11	22	36	54	75
65	10	20	33	49	68
70	9	18	30	44	61
75	8	16	26	40	55
80	7	14	24	36	49
85	7	13	21	32	44
90	6	11	19	29	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17

Split Squat Standards

Measured in kg

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

Male

Male Split Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Split Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Split Squat should I do?

Calculate Your Strength Level

Female

Female Split Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Split Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Split Squat should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	11	27	51	82	120
55	14	32	58	91	130
60	18	37	64	100	140
65	21	42	71	108	150
70	25	47	77	115	159
75	28	52	83	123	168
80	32	56	89	130	176
85	35	61	95	137	184
90	39	65	101	144	192
95	42	70	106	150	199
100	45	74	112	157	207
105	49	78	117	163	214
110	52	82	122	169	220
115	55	86	127	174	227
120	58	90	131	180	233
125	62	94	136	185	240
130	65	98	141	191	246
135	68	102	145	196	252
140	71	106	149	201	257

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	45	74	111	153
20	27	51	85	127	175
25	28	52	87	130	179
30	28	52	87	130	179
35	28	52	87	130	179
40	28	52	87	130	179
45	26	50	82	123	170
50	24	46	77	115	159
55	23	43	71	106	146
60	21	39	65	97	134
65	19	35	59	88	121
70	17	32	53	79	109
75	15	29	47	71	98
80	13	26	42	63	87
85	12	23	38	57	78
90	11	21	34	51	70

Rank	Sets	Reps	Percent	Workouts
1	3	6	17%	179
2	3	10	13%	143
3	3	8	9%	99
4	2	10	8%	84
5	3	12	7%	75
6	4	8	4%	42
7	3	20	4%	41
8	2	12	4%	38
9	4	10	3%	31
10	4	6	3%	30

BW	Beg.	Nov.	Int.	Adv.	Elite
40	10	21	37	59	84
45	11	23	40	62	88
50	12	25	43	65	91
55	14	27	45	68	95
60	15	28	47	71	98
65	16	30	49	73	101
70	17	32	51	76	104
75	18	33	53	78	106
80	19	34	55	80	109
85	20	36	57	82	111
90	21	37	58	84	114
95	22	38	60	86	116
100	23	39	61	88	118
105	24	41	63	90	120
110	25	42	64	91	122
115	26	43	65	93	124
120	27	44	67	94	125

Age	Beg.	Nov.	Int.	Adv.	Elite
15	13	25	41	62	86
20	15	28	47	71	98
25	15	29	49	73	101
30	15	29	49	73	101
35	15	29	49	73	101
40	15	29	49	73	101
45	14	28	46	69	95
50	13	26	43	65	89
55	12	24	40	60	82
60	11	22	36	54	75
65	10	20	33	49	68
70	9	18	30	44	61
75	8	16	26	40	55
80	7	14	24	36	49
85	7	13	21	32	44
90	6	11	19	29	40

Rank	Sets	Reps	Percent	Workouts
1	3	10	16%	91
2	3	8	9%	50
3	3	12	9%	49
4	4	8	8%	47
5	4	10	6%	32
6	2	10	4%	20
7	2	12	3%	19
8	5	5	3%	18
8	4	6	3%	18
10	2	8	3%	17