Register Log In

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 new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Zercher Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 56 x0.51 95 x0.86 147 x1.33 210 x1.91 280 x2.55
120 66 x0.55 108 x0.9 163 x1.36 229 x1.91 302 x2.52
130 77 x0.59 121 x0.93 179 x1.38 248 x1.91 324 x2.49
140 87 x0.62 134 x0.96 194 x1.39 266 x1.9 344 x2.46
150 97 x0.64 146 x0.97 209 x1.39 283 x1.89 364 x2.43
160 106 x0.67 158 x0.99 223 x1.39 300 x1.87 383 x2.39
170 116 x0.68 170 x1 237 x1.39 316 x1.86 401 x2.36
180 126 x0.7 181 x1.01 251 x1.39 331 x1.84 418 x2.32
190 135 x0.71 192 x1.01 264 x1.39 346 x1.82 435 x2.29
200 144 x0.72 203 x1.02 276 x1.38 361 x1.8 452 x2.26
210 153 x0.73 214 x1.02 289 x1.38 375 x1.78 467 x2.23
220 162 x0.74 224 x1.02 301 x1.37 389 x1.77 483 x2.19
230 170 x0.74 235 x1.02 313 x1.36 402 x1.75 497 x2.16
240 179 x0.75 244 x1.02 324 x1.35 415 x1.73 512 x2.13
250 187 x0.75 254 x1.02 335 x1.34 427 x1.71 526 x2.1
260 195 x0.75 264 x1.01 346 x1.33 440 x1.69 540 x2.08
270 204 x0.75 273 x1.01 357 x1.32 452 x1.67 553 x2.05
280 211 x0.76 282 x1.01 367 x1.31 464 x1.66 566 x2.02
290 219 x0.76 291 x1 378 x1.3 475 x1.64 579 x2
300 227 x0.76 300 x1 388 x1.29 486 x1.62 591 x1.97
310 234 x0.76 309 x1 397 x1.28 497 x1.6 603 x1.95
All 115 175 251 340 439

These male standards were last updated 8 hours ago and are based on 885 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 22 x0.25 41 x0.46 67 x0.74 98 x1.09 134 x1.49
100 25 x0.25 45 x0.45 72 x0.72 104 x1.04 141 x1.41
110 28 x0.26 49 x0.44 76 x0.69 110 x1 148 x1.34
120 31 x0.26 52 x0.44 81 x0.67 115 x0.96 154 x1.28
130 34 x0.26 56 x0.43 85 x0.65 120 x0.93 160 x1.23
140 36 x0.26 59 x0.42 89 x0.64 125 x0.89 165 x1.18
150 39 x0.26 62 x0.42 93 x0.62 130 x0.86 170 x1.14
160 41 x0.26 65 x0.41 97 x0.6 134 x0.84 175 x1.1
170 43 x0.26 68 x0.4 100 x0.59 138 x0.81 180 x1.06
180 46 x0.25 71 x0.39 103 x0.57 142 x0.79 184 x1.02
190 48 x0.25 74 x0.39 107 x0.56 146 x0.77 189 x0.99
200 50 x0.25 76 x0.38 110 x0.55 149 x0.75 193 x0.96
210 52 x0.25 79 x0.37 113 x0.54 153 x0.73 197 x0.94
220 54 x0.24 81 x0.37 116 x0.53 156 x0.71 201 x0.91
230 56 x0.24 83 x0.36 118 x0.51 159 x0.69 204 x0.89
240 58 x0.24 86 x0.36 121 x0.5 163 x0.68 208 x0.87
250 59 x0.24 88 x0.35 124 x0.49 166 x0.66 211 x0.85
260 61 x0.24 90 x0.35 126 x0.49 169 x0.65 215 x0.83
All 35 59 90 128 170

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

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.

Strength Level Calculator

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 8,623,000 lifts Squat 5,072,000 lifts Deadlift 5,168,000 lifts Shoulder Press 1,329,000 lifts Barbell Curl 657,000 lifts Military Press 55,000 lifts Incline Bench Press 230,000 lifts Hex Bar Deadlift 152,000 lifts Bent Over Row 415,000 lifts Front Squat 443,000 lifts Sumo Deadlift 28,000 lifts Hip Thrust 83,000 lifts Romanian Deadlift 98,000 lifts Close Grip Bench Press 12,000 lifts Preacher Curl 10,000 lifts T-Bar Row 35,000 lifts Rack Pull 9,000 lifts Barbell Shrug 57,000 lifts Pendlay Row 28,000 lifts Lying Tricep Extension 25,000 lifts Decline Bench Press 47,000 lifts Tricep Extension 33,000 lifts Stiff Legged Deadlift 4,000 lifts Box Squat 6,000 lifts Wrist Curl 3,000 lifts Upright Row 34,000 lifts Bulgarian Split Squat 3,000 lifts Zercher Squat 2,000 lifts Barbell Lunge 2,000 lifts Floor Press 3,000 lifts Reverse Wrist Curl 1,000 lifts Good Morning 18,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts

Bodyweight

Pull Ups 719,000 lifts Push Ups 332,000 lifts Dips 291,000 lifts Chin Ups 143,000 lifts Bodyweight Squat 8,000 lifts Sit Ups 37,000 lifts One Arm Push Ups 4,000 lifts Muscle Ups 36,000 lifts Crunches 21,000 lifts Burpees 3,000 lifts Handstand Push Ups 3,000 lifts Single Leg Squat 7,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 351,000 lifts Clean and Jerk 125,000 lifts Snatch 130,000 lifts Clean 100,000 lifts Push Press 86,000 lifts Clean and Press 98,000 lifts Push Jerk 10,000 lifts Overhead Squat 5,000 lifts Power Snatch 2,000 lifts Thruster 13,000 lifts

Dumbbell

Dumbbell Bench Press 492,000 lifts Dumbbell Curl 439,000 lifts Dumbbell Shoulder Press 254,000 lifts Incline Dumbbell Bench Press 110,000 lifts Dumbbell Row 111,000 lifts Dumbbell Lateral Raise 74,000 lifts Dumbbell Hammer Curl 14,000 lifts Dumbbell Tricep Extension 24,000 lifts Dumbbell Fly 33,000 lifts Goblet Squat 6,000 lifts Dumbbell Shrug 37,000 lifts Dumbbell Lunge 27,000 lifts Dumbbell Concentration Curl 21,000 lifts Lying Dumbbell Tricep Extension 11,000 lifts Arnold Press 4,000 lifts Dumbbell Front Raise 28,000 lifts Incline Dumbbell Curl 2,000 lifts Dumbbell Bulgarian Split Squat 5,000 lifts Dumbbell Pullover 2,000 lifts Incline Dumbbell Fly 12,000 lifts Dumbbell Reverse Fly 1,000 lifts Decline Dumbbell Bench Press 1,000 lifts

Machine

Sled Leg Press 206,000 lifts Chest Press 15,000 lifts Horizontal Leg Press 122,000 lifts Leg Extension 75,000 lifts Machine Shoulder Press 7,000 lifts Calf Raise 43,000 lifts Seated Leg Curl 30,000 lifts Seated Calf Raise 2,000 lifts Pec Deck Fly 5,000 lifts Vertical Leg Press 5,000 lifts Hack Squat 4,000 lifts Lying Leg Curl 23,000 lifts Hip Abduction 3,000 lifts Hip Adduction 2,000 lifts

Cable

Lat Pulldown 181,000 lifts Tricep Pushdown 49,000 lifts Seated Cable Row 13,000 lifts Tricep Rope Pushdown 38,000 lifts Cable Fly 3,000 lifts Face Pull 4,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare zercher squat versus one of the following exercises:

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