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Zercher Squat Standards (lb)

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

Our zercher squat standards are based on 4,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Zercher Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 52 x0.47 92 x0.84 146 x1.32 212 x1.93 287 x2.61
120 62 x0.52 105 x0.87 162 x1.35 232 x1.93 309 x2.58
130 72 x0.55 118 x0.91 178 x1.37 250 x1.93 331 x2.55
140 82 x0.58 130 x0.93 193 x1.38 269 x1.92 352 x2.51
150 92 x0.61 143 x0.95 208 x1.39 286 x1.91 372 x2.48
160 101 x0.63 154 x0.97 222 x1.39 303 x1.89 391 x2.44
170 111 x0.65 166 x0.98 236 x1.39 319 x1.88 409 x2.41
180 120 x0.67 177 x0.99 250 x1.39 335 x1.86 427 x2.37
190 129 x0.68 189 x0.99 263 x1.38 350 x1.84 444 x2.34
200 138 x0.69 199 x1 276 x1.38 365 x1.82 461 x2.3
210 147 x0.7 210 x1 288 x1.37 379 x1.8 477 x2.27
220 156 x0.71 220 x1 300 x1.37 393 x1.79 492 x2.24
230 164 x0.71 231 x1 312 x1.36 406 x1.77 507 x2.21
240 172 x0.72 240 x1 324 x1.35 419 x1.75 522 x2.18
250 181 x0.72 250 x1 335 x1.34 432 x1.73 536 x2.15
260 189 x0.73 260 x1 346 x1.33 445 x1.71 550 x2.12
270 197 x0.73 269 x1 357 x1.32 457 x1.69 564 x2.09
280 205 x0.73 278 x0.99 367 x1.31 469 x1.67 577 x2.06
290 212 x0.73 287 x0.99 377 x1.3 480 x1.66 590 x2.03
300 220 x0.73 296 x0.99 388 x1.29 492 x1.64 602 x2.01
310 227 x0.73 304 x0.98 397 x1.28 503 x1.62 615 x1.98
All 111 172 252 346 450

These male standards were last updated a month ago and are based on 1,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Zercher Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 32 x0.35 60 x0.67 99 x1.1 148 x1.65 204 x2.27
100 36 x0.36 65 x0.65 106 x1.06 157 x1.57 214 x2.14
110 39 x0.36 70 x0.64 113 x1.02 165 x1.5 223 x2.03
120 43 x0.36 75 x0.63 119 x0.99 172 x1.43 232 x1.93
130 46 x0.36 80 x0.61 124 x0.96 179 x1.38 240 x1.85
140 50 x0.36 84 x0.6 130 x0.93 185 x1.32 248 x1.77
150 53 x0.35 88 x0.59 135 x0.9 192 x1.28 255 x1.7
160 56 x0.35 92 x0.58 140 x0.88 197 x1.23 262 x1.63
170 59 x0.35 96 x0.57 145 x0.85 203 x1.19 268 x1.58
180 62 x0.34 100 x0.56 149 x0.83 208 x1.16 274 x1.52
190 65 x0.34 104 x0.54 154 x0.81 214 x1.12 280 x1.47
200 68 x0.34 107 x0.53 158 x0.79 218 x1.09 286 x1.43
210 70 x0.33 110 x0.53 162 x0.77 223 x1.06 291 x1.39
220 73 x0.33 113 x0.52 166 x0.75 228 x1.04 296 x1.35
230 75 x0.33 117 x0.51 169 x0.74 232 x1.01 301 x1.31
240 78 x0.32 120 x0.5 173 x0.72 236 x0.98 306 x1.28
250 80 x0.32 123 x0.49 177 x0.71 241 x0.96 311 x1.24
260 82 x0.32 125 x0.48 180 x0.69 244 x0.94 315 x1.21
All 50 85 132 190 254

These female standards were last updated a month ago and are based on 109 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What is my exact level?

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

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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.

More Exercises

Barbell

Bench Press 9,283,000 lifts Squat 5,455,000 lifts Deadlift 5,545,000 lifts Shoulder Press 1,407,000 lifts Barbell Curl 696,000 lifts Military Press 94,000 lifts Front Squat 471,000 lifts Incline Bench Press 260,000 lifts Bent Over Row 439,000 lifts Hex Bar Deadlift 172,000 lifts Sumo Deadlift 42,000 lifts Hip Thrust 95,000 lifts Romanian Deadlift 109,000 lifts Close Grip Bench Press 19,000 lifts Pendlay Row 33,000 lifts Preacher Curl 15,000 lifts Box Squat 9,000 lifts Rack Pull 15,000 lifts Tricep Extension 36,000 lifts Barbell Shrug 62,000 lifts Stiff Legged Deadlift 7,000 lifts Decline Bench Press 52,000 lifts T-Bar Row 40,000 lifts Lying Tricep Extension 28,000 lifts Floor Press 5,000 lifts Upright Row 37,000 lifts Bulgarian Split Squat 5,000 lifts Barbell Lunge 4,000 lifts Zercher Squat 4,000 lifts Good Morning 20,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 776,000 lifts Push Ups 363,000 lifts Dips 313,000 lifts Chin Ups 162,000 lifts Bodyweight Squat 15,000 lifts Muscle Ups 40,000 lifts Single Leg Squat 9,000 lifts Sit Ups 41,000 lifts Crunches 23,000 lifts Burpees 5,000 lifts One Arm Push Ups 7,000 lifts Handstand Push Ups 5,000 lifts Lunge 3,000 lifts

Olympic

Power Clean 367,000 lifts Snatch 136,000 lifts Push Press 91,000 lifts Clean 106,000 lifts Clean and Jerk 132,000 lifts Power Snatch 4,000 lifts Overhead Squat 8,000 lifts Clean and Press 100,000 lifts Thruster 14,000 lifts Push Jerk 11,000 lifts

Dumbbell

Dumbbell Bench Press 566,000 lifts Dumbbell Curl 485,000 lifts Dumbbell Shoulder Press 285,000 lifts Incline Dumbbell Bench Press 131,000 lifts Dumbbell Row 122,000 lifts Dumbbell Lateral Raise 82,000 lifts Dumbbell Hammer Curl 21,000 lifts Dumbbell Tricep Extension 28,000 lifts Dumbbell Fly 37,000 lifts Arnold Press 7,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Shrug 41,000 lifts Dumbbell Lunge 31,000 lifts Dumbbell Bulgarian Split Squat 9,000 lifts Dumbbell Front Raise 31,000 lifts Goblet Squat 11,000 lifts Decline Dumbbell Bench Press 2,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Pullover 3,000 lifts Incline Dumbbell Fly 13,000 lifts Incline Dumbbell Curl 4,000 lifts Dumbbell Reverse Fly 2,000 lifts

Machine

Sled Leg Press 232,000 lifts Horizontal Leg Press 136,000 lifts Chest Press 27,000 lifts Leg Extension 84,000 lifts Machine Shoulder Press 12,000 lifts Pec Deck Fly 8,000 lifts Calf Raise 48,000 lifts Vertical Leg Press 8,000 lifts Seated Leg Curl 34,000 lifts Hack Squat 7,000 lifts Lying Leg Curl 26,000 lifts Seated Calf Raise 5,000 lifts Hip Abduction 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 199,000 lifts Tricep Pushdown 56,000 lifts Seated Cable Row 21,000 lifts Tricep Rope Pushdown 42,000 lifts Cable Fly 6,000 lifts Face Pull 6,000 lifts + More Exercises

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Exercise Comparisons

Compare zercher squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Military Press Front Squat Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Close Grip Bench Press Pendlay Row Preacher Curl Box Squat Rack Pull Tricep Extension Barbell Shrug Stiff Legged Deadlift Decline Bench Press T-Bar Row Lying Tricep Extension Floor Press Upright Row Bulgarian Split Squat Barbell Lunge Good Morning Wrist Curl Split Squat Landmine Squat Reverse Wrist Curl