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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 38,000 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 x0.86 150 x1.36 218 x1.98 294 x2.68
120 64 x0.53 108 x0.9 166 x1.38 237 x1.98 317 x2.64
130 73 x0.56 120 x0.92 182 x1.4 256 x1.97 338 x2.6
140 83 x0.59 132 x0.95 197 x1.4 273 x1.95 359 x2.56
150 93 x0.62 144 x0.96 211 x1.41 290 x1.94 378 x2.52
160 102 x0.64 156 x0.98 225 x1.41 307 x1.92 397 x2.48
170 111 x0.65 167 x0.98 239 x1.4 323 x1.9 415 x2.44
180 120 x0.67 178 x0.99 252 x1.4 338 x1.88 432 x2.4
190 129 x0.68 189 x1 265 x1.39 353 x1.86 449 x2.36
200 138 x0.69 200 x1 277 x1.39 367 x1.84 465 x2.32
210 146 x0.7 210 x1 289 x1.38 381 x1.81 480 x2.29
220 155 x0.7 220 x1 301 x1.37 394 x1.79 495 x2.25
230 163 x0.71 230 x1 312 x1.36 408 x1.77 510 x2.22
240 171 x0.71 239 x1 324 x1.35 420 x1.75 524 x2.18
250 179 x0.72 249 x1 334 x1.34 433 x1.73 538 x2.15
260 187 x0.72 258 x0.99 345 x1.33 445 x1.71 552 x2.12
270 194 x0.72 267 x0.99 355 x1.32 457 x1.69 565 x2.09
280 202 x0.72 276 x0.99 366 x1.31 468 x1.67 578 x2.06
290 209 x0.72 284 x0.98 376 x1.29 479 x1.65 590 x2.03
300 217 x0.72 293 x0.98 385 x1.28 490 x1.63 602 x2.01
310 224 x0.72 301 x0.97 395 x1.27 501 x1.62 614 x1.98
All 111 173 253 349 454

These male standards were last updated a week ago and are based on 4,000 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 26 x0.29 52 x0.58 90 x1 138 x1.53 193 x2.15
100 31 x0.31 59 x0.59 99 x0.99 149 x1.49 207 x2.07
110 36 x0.33 66 x0.6 108 x0.98 160 x1.46 219 x1.99
120 41 x0.34 73 x0.61 116 x0.97 170 x1.42 231 x1.93
130 45 x0.35 79 x0.61 124 x0.96 180 x1.38 242 x1.86
140 50 x0.36 85 x0.61 132 x0.94 189 x1.35 253 x1.81
150 54 x0.36 91 x0.61 139 x0.93 198 x1.32 263 x1.75
160 59 x0.37 97 x0.6 146 x0.91 206 x1.29 272 x1.7
170 63 x0.37 102 x0.6 153 x0.9 214 x1.26 282 x1.66
180 67 x0.37 107 x0.6 159 x0.89 221 x1.23 290 x1.61
190 71 x0.38 112 x0.59 166 x0.87 229 x1.2 299 x1.57
200 75 x0.38 117 x0.59 172 x0.86 236 x1.18 307 x1.53
210 79 x0.38 122 x0.58 177 x0.84 243 x1.16 315 x1.5
220 83 x0.38 127 x0.58 183 x0.83 249 x1.13 322 x1.46
230 87 x0.38 132 x0.57 189 x0.82 256 x1.11 329 x1.43
240 90 x0.38 136 x0.57 194 x0.81 262 x1.09 336 x1.4
250 94 x0.38 140 x0.56 199 x0.8 268 x1.07 343 x1.37
260 97 x0.37 145 x0.56 204 x0.78 274 x1.05 350 x1.34
All 49 86 136 198 268

These female standards were last updated a week ago and are based on 428 filtered lifts.

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

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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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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Exercise Comparisons

Compare zercher squat versus one of the following exercises:

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