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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 7,000 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 54 x0.49 95 x0.87 152 x1.38 221 x2.01 299 x2.72
120 64 x0.53 108 x0.9 168 x1.4 241 x2 322 x2.68
130 73 x0.57 121 x0.93 184 x1.41 259 x1.99 343 x2.64
140 83 x0.59 133 x0.95 199 x1.42 277 x1.98 364 x2.6
150 93 x0.62 145 x0.97 213 x1.42 294 x1.96 384 x2.56
160 102 x0.64 157 x0.98 228 x1.42 311 x1.94 403 x2.52
170 111 x0.65 169 x0.99 241 x1.42 327 x1.92 421 x2.48
180 120 x0.67 180 x1 255 x1.41 342 x1.9 438 x2.44
190 129 x0.68 191 x1 267 x1.41 357 x1.88 455 x2.4
200 138 x0.69 201 x1.01 280 x1.4 372 x1.86 472 x2.36
210 147 x0.7 212 x1.01 292 x1.39 386 x1.84 487 x2.32
220 155 x0.71 222 x1.01 304 x1.38 399 x1.82 503 x2.28
230 163 x0.71 232 x1.01 316 x1.37 413 x1.79 517 x2.25
240 172 x0.71 241 x1.01 327 x1.36 426 x1.77 532 x2.22
250 180 x0.72 251 x1 338 x1.35 438 x1.75 546 x2.18
260 187 x0.72 260 x1 349 x1.34 450 x1.73 559 x2.15
270 195 x0.72 269 x1 359 x1.33 462 x1.71 573 x2.12
280 203 x0.72 278 x0.99 369 x1.32 474 x1.69 586 x2.09
290 210 x0.72 287 x0.99 379 x1.31 485 x1.67 598 x2.06
300 217 x0.72 295 x0.98 389 x1.3 496 x1.65 611 x2.04
310 225 x0.72 304 x0.98 399 x1.29 507 x1.64 623 x2.01
All 111 174 256 352 459

These male standards were last updated a week ago and are based on 2,000 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 25 x0.28 53 x0.59 93 x1.03 144 x1.6 203 x2.26
100 30 x0.3 60 x0.6 102 x1.02 155 x1.55 216 x2.16
110 35 x0.32 66 x0.6 110 x1 166 x1.51 229 x2.08
120 39 x0.33 73 x0.61 119 x0.99 175 x1.46 240 x2
130 44 x0.34 79 x0.61 126 x0.97 185 x1.42 251 x1.93
140 48 x0.34 84 x0.6 133 x0.95 193 x1.38 261 x1.87
150 52 x0.35 90 x0.6 140 x0.94 202 x1.35 271 x1.81
160 56 x0.35 95 x0.6 147 x0.92 210 x1.31 280 x1.75
170 60 x0.36 101 x0.59 153 x0.9 217 x1.28 289 x1.7
180 64 x0.36 106 x0.59 160 x0.89 225 x1.25 297 x1.65
190 68 x0.36 110 x0.58 166 x0.87 232 x1.22 305 x1.61
200 72 x0.36 115 x0.58 171 x0.86 239 x1.19 313 x1.57
210 75 x0.36 120 x0.57 177 x0.84 245 x1.17 321 x1.53
220 79 x0.36 124 x0.56 182 x0.83 251 x1.14 328 x1.49
230 82 x0.36 128 x0.56 187 x0.81 257 x1.12 335 x1.46
240 86 x0.36 133 x0.55 192 x0.8 263 x1.1 342 x1.42
250 89 x0.36 137 x0.55 197 x0.79 269 x1.08 348 x1.39
260 92 x0.35 141 x0.54 202 x0.78 275 x1.06 354 x1.36
All 47 84 136 200 273

These female standards were last updated a week ago and are based on 228 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 10,548,000 lifts Squat 6,134,000 lifts Deadlift 6,209,000 lifts Shoulder Press 1,549,000 lifts Military Press 165,000 lifts Barbell Curl 764,000 lifts Incline Bench Press 313,000 lifts Bent Over Row 486,000 lifts Front Squat 518,000 lifts Hex Bar Deadlift 210,000 lifts Sumo Deadlift 70,000 lifts Hip Thrust 117,000 lifts Romanian Deadlift 128,000 lifts EZ Bar Curl 1,000 lifts Close Grip Bench Press 32,000 lifts Decline Bench Press 61,000 lifts Rack Pull 26,000 lifts Tricep Extension 42,000 lifts Seated Shoulder Press 597 lifts Pendlay Row 41,000 lifts Lying Tricep Extension 33,000 lifts Barbell Shrug 71,000 lifts Box Squat 16,000 lifts T-Bar Row 47,000 lifts Zercher Squat 7,000 lifts Floor Press 10,000 lifts Preacher Curl 24,000 lifts Barbell Lunge 8,000 lifts Bulgarian Split Squat 8,000 lifts Stiff Legged Deadlift 12,000 lifts Wrist Curl 8,000 lifts Upright Row 42,000 lifts Good Morning 24,000 lifts Split Squat 4,000 lifts Reverse Grip Bench Press 152 lifts Reverse Barbell Curl 184 lifts Reverse Wrist Curl 3,000 lifts Landmine Squat 2,000 lifts

Bodyweight

Pull Ups 878,000 lifts Push Ups 421,000 lifts Dips 353,000 lifts Chin Ups 192,000 lifts Bodyweight Squat 27,000 lifts Muscle Ups 47,000 lifts Sit Ups 48,000 lifts One Arm Push Ups 11,000 lifts Burpees 9,000 lifts Crunches 28,000 lifts Neutral Grip Pull Ups 244 lifts Handstand Push Ups 9,000 lifts Single Leg Squat 14,000 lifts One Arm Pull Ups 330 lifts Toes To Bar 142 lifts Russian Twist 162 lifts Lying Leg Raise 126 lifts Hanging Leg Raise 196 lifts Diamond Pushups 248 lifts Lunge 6,000 lifts Inverted Row 125 lifts Glute Ham Raise 98 lifts Glute Bridge 137 lifts Back Extension 139 lifts

Olympic

Power Clean 394,000 lifts Clean and Jerk 145,000 lifts Snatch 149,000 lifts Push Press 101,000 lifts Clean 116,000 lifts Overhead Squat 12,000 lifts Clean and Press 104,000 lifts Hang Clean 490 lifts Power Snatch 6,000 lifts Push Jerk 14,000 lifts Thruster 17,000 lifts

Dumbbell

Dumbbell Bench Press 704,000 lifts Dumbbell Curl 571,000 lifts Dumbbell Shoulder Press 343,000 lifts Incline Dumbbell Bench Press 170,000 lifts Dumbbell Row 144,000 lifts Dumbbell Lateral Raise 97,000 lifts Dumbbell Hammer Curl 36,000 lifts Dumbbell Tricep Extension 36,000 lifts Goblet Squat 20,000 lifts Dumbbell Fly 45,000 lifts Arnold Press 12,000 lifts Dumbbell Bulgarian Split Squat 14,000 lifts Dumbbell Shrug 48,000 lifts Dumbbell Lunge 37,000 lifts Dumbbell Front Raise 35,000 lifts Lying Dumbbell Tricep Extension 16,000 lifts Dumbbell Romanian Deadlift 493 lifts Dumbbell Tricep Kickback 267 lifts Dumbbell Concentration Curl 28,000 lifts Incline Dumbbell Curl 7,000 lifts Incline Dumbbell Fly 15,000 lifts Dumbbell Floor Press 330 lifts Dumbbell Pullover 6,000 lifts Decline Dumbbell Bench Press 4,000 lifts Chest Supported Dumbbell Row 131 lifts Dumbbell Reverse Fly 4,000 lifts

Machine

Sled Leg Press 285,000 lifts Chest Press 51,000 lifts Horizontal Leg Press 165,000 lifts Leg Extension 100,000 lifts Machine Shoulder Press 23,000 lifts Calf Raise 57,000 lifts Pec Deck Fly 16,000 lifts Vertical Leg Press 14,000 lifts Hack Squat 12,000 lifts Lying Leg Curl 31,000 lifts Seated Leg Curl 40,000 lifts Seated Calf Raise 8,000 lifts Hip Abduction 8,000 lifts Hip Adduction 5,000 lifts

Cable

Lat Pulldown 232,000 lifts Tricep Pushdown 69,000 lifts Seated Cable Row 35,000 lifts Tricep Rope Pushdown 49,000 lifts Cable Curl 362 lifts Face Pull 11,000 lifts Cable Fly 10,000 lifts Cable Lateral Raise 238 lifts Cable Pull Through 57 lifts One Arm Cable Curl 84 lifts Cable Crunch 113 lifts + More Exercises

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Exercise Comparisons

Compare zercher squat versus one of the following exercises:

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