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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 9,000 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 55 x0.5 96 x0.87 151 x1.37 219 x1.99 295 x2.68
120 65 x0.54 109 x0.91 167 x1.39 238 x1.98 317 x2.64
130 74 x0.57 121 x0.93 183 x1.4 256 x1.97 339 x2.6
140 84 x0.6 134 x0.95 198 x1.41 274 x1.96 359 x2.56
150 94 x0.62 145 x0.97 212 x1.41 291 x1.94 378 x2.52
160 103 x0.64 157 x0.98 226 x1.41 307 x1.92 397 x2.48
170 112 x0.66 168 x0.99 239 x1.41 323 x1.9 415 x2.44
180 121 x0.67 179 x1 253 x1.4 338 x1.88 432 x2.4
190 130 x0.68 190 x1 265 x1.4 353 x1.86 448 x2.36
200 139 x0.69 201 x1 278 x1.39 367 x1.84 464 x2.32
210 147 x0.7 211 x1 290 x1.38 381 x1.81 480 x2.28
220 156 x0.71 221 x1 301 x1.37 394 x1.79 495 x2.25
230 164 x0.71 231 x1 313 x1.36 407 x1.77 509 x2.21
240 172 x0.72 240 x1 324 x1.35 420 x1.75 524 x2.18
250 180 x0.72 249 x1 335 x1.34 432 x1.73 537 x2.15
260 188 x0.72 259 x0.99 345 x1.33 444 x1.71 551 x2.12
270 195 x0.72 268 x0.99 356 x1.32 456 x1.69 564 x2.09
280 203 x0.72 276 x0.99 366 x1.31 468 x1.67 576 x2.06
290 210 x0.72 285 x0.98 376 x1.3 479 x1.65 589 x2.03
300 217 x0.72 293 x0.98 385 x1.28 490 x1.63 601 x2
310 224 x0.72 302 x0.97 395 x1.27 500 x1.61 613 x1.98
All 112 174 254 348 452

These male standards were last updated 3 days ago and are based on 3,000 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 24 x0.27 52 x0.57 91 x1.01 142 x1.58 201 x2.24
100 29 x0.29 59 x0.59 101 x1.01 154 x1.54 215 x2.15
110 34 x0.31 66 x0.6 110 x1 165 x1.5 228 x2.07
120 39 x0.32 72 x0.6 118 x0.98 175 x1.46 240 x2
130 43 x0.33 78 x0.6 126 x0.97 185 x1.42 252 x1.94
140 48 x0.34 85 x0.6 134 x0.96 194 x1.39 263 x1.88
150 53 x0.35 91 x0.6 141 x0.94 203 x1.36 273 x1.82
160 57 x0.36 96 x0.6 148 x0.93 212 x1.32 283 x1.77
170 61 x0.36 102 x0.6 155 x0.91 220 x1.29 292 x1.72
180 65 x0.36 107 x0.59 162 x0.9 228 x1.27 301 x1.67
190 69 x0.37 112 x0.59 168 x0.89 235 x1.24 310 x1.63
200 73 x0.37 117 x0.59 174 x0.87 243 x1.21 318 x1.59
210 77 x0.37 122 x0.58 180 x0.86 250 x1.19 326 x1.55
220 81 x0.37 127 x0.58 186 x0.85 256 x1.17 334 x1.52
230 85 x0.37 132 x0.57 192 x0.83 263 x1.14 342 x1.48
240 88 x0.37 136 x0.57 197 x0.82 269 x1.12 349 x1.45
250 92 x0.37 140 x0.56 202 x0.81 275 x1.1 356 x1.42
260 95 x0.37 145 x0.56 207 x0.8 281 x1.08 363 x1.39
All 47 85 137 202 276

These female standards were last updated 3 days ago and are based on 297 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.

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Bodyweight

Pull Ups 931,000 lifts Push Ups 448,000 lifts Dips 373,000 lifts Chin Ups 207,000 lifts Bodyweight Squat 32,000 lifts Muscle Ups 50,000 lifts Sit Ups 52,000 lifts Diamond Pushups 1,000 lifts Crunches 30,000 lifts One Arm Pull Ups 2,000 lifts One Arm Push Ups 13,000 lifts Russian Twist 1,000 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Single Leg Squat 16,000 lifts Handstand Push Ups 10,000 lifts Hanging Leg Raise 1,000 lifts Burpees 10,000 lifts Inverted Row 760 lifts Lying Leg Raise 700 lifts Glute Bridge 839 lifts Back Extension 1,000 lifts Toes To Bar 805 lifts Glute Ham Raise 381 lifts

Olympic

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Dumbbell

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Machine

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Cable

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