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)
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Male Zercher Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 41 x0.37 68 x0.61 103 x0.94 147 x1.33 195 x1.77
120 47 x0.39 76 x0.63 113 x0.94 158 x1.32 208 x1.74
130 53 x0.41 83 x0.64 123 x0.94 170 x1.3 221 x1.7
140 59 x0.42 91 x0.65 132 x0.94 180 x1.29 233 x1.67
150 65 x0.43 98 x0.65 141 x0.94 190 x1.27 245 x1.63
160 71 x0.44 105 x0.66 149 x0.93 200 x1.25 256 x1.6
170 76 x0.45 112 x0.66 157 x0.92 210 x1.23 267 x1.57
180 82 x0.45 119 x0.66 165 x0.92 219 x1.22 277 x1.54
190 87 x0.46 125 x0.66 173 x0.91 228 x1.2 287 x1.51
200 93 x0.46 132 x0.66 180 x0.9 236 x1.18 297 x1.48
210 98 x0.47 138 x0.66 187 x0.89 244 x1.16 306 x1.46
220 103 x0.47 144 x0.65 194 x0.88 252 x1.15 315 x1.43
230 108 x0.47 150 x0.65 201 x0.87 260 x1.13 323 x1.41
240 113 x0.47 155 x0.65 208 x0.87 268 x1.11 332 x1.38
250 117 x0.47 161 x0.64 214 x0.86 275 x1.1 340 x1.36
260 122 x0.47 167 x0.64 221 x0.85 282 x1.08 348 x1.34
270 127 x0.47 172 x0.64 227 x0.84 289 x1.07 356 x1.32
280 131 x0.47 177 x0.63 233 x0.83 296 x1.06 363 x1.3
290 136 x0.47 182 x0.63 239 x0.82 302 x1.04 370 x1.28
300 140 x0.47 187 x0.62 244 x0.81 309 x1.03 377 x1.26
310 144 x0.47 192 x0.62 250 x0.81 315 x1.02 384 x1.24
All 73 112 161 219 283

These male 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.

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

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Bodyweight

Pull Ups 657,000 lifts Push Ups 296,000 lifts Dips 266,000 lifts Chin Ups 125,000 lifts Bodyweight Squat 1,000 lifts Sit Ups 32,000 lifts Muscle Ups 31,000 lifts One Arm Push Ups 964 lifts Crunches 18,000 lifts Single Leg Squat 4,000 lifts Handstand Push Ups 722 lifts Burpees 1,000 lifts Lunge 474 lifts

Olympic

Power Clean 331,000 lifts Snatch 122,000 lifts Clean & Jerk 118,000 lifts Clean 93,000 lifts Push Press 80,000 lifts Clean & Press 96,000 lifts Overhead Squat 3,000 lifts Thruster 11,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts

Dumbbell

Dumbbell Bench Press 413,000 lifts Dumbbell Curl 390,000 lifts Dumbbell Shoulder Press 219,000 lifts Incline Dumbbell Press 88,000 lifts Dumbbell Row 98,000 lifts Dumbbell Lateral Raise 65,000 lifts Dumbbell Hammer Curl 6,000 lifts Dumbbell Shrug 32,000 lifts Goblet Squat 1,000 lifts Dumbbell Tricep Extension 20,000 lifts Dumbbell Lunge 23,000 lifts Dumbbell Front Raise 25,000 lifts Arnold Press 875 lifts Dumbbell Fly 28,000 lifts Dumbbell Concentration Curl 18,000 lifts Dumbbell Bulgarian Split Squat 2,000 lifts Dumbbell Pullover 511 lifts Lying Dumbbell Tricep Extension 9,000 lifts Incline Dumbbell Fly 11,000 lifts Decline Dumbbell Bench Press 693 lifts Incline Dumbbell Curl 536 lifts Dumbbell Reverse Fly 297 lifts

Machine

Sled Leg Press 176,000 lifts Horizontal Leg Press 106,000 lifts Chest Press 3,000 lifts Leg Extension 66,000 lifts Calf Raise 38,000 lifts Seated Leg Curl 26,000 lifts Machine Shoulder Press 1,000 lifts Pec Deck Fly 1,000 lifts Vertical Leg Press 2,000 lifts Hack Squat 2,000 lifts Lying Leg Curl 20,000 lifts Seated Calf Raise 654 lifts Hip Abduction 1,000 lifts Hip Adduction 869 lifts

Cable

Lat Pulldown 160,000 lifts Tricep Pushdown 41,000 lifts Seated Cable Row 5,000 lifts Tricep Rope Pushdown 33,000 lifts Cable Fly 859 lifts Face Pull 1,000 lifts + More Exercises

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Exercise Comparisons

Compare zercher squat versus one of the following exercises:

Bench Deadlift Squat 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 Decline Bench Press Rack Pull Preacher Curl Pendlay Row Barbell Shrug Box Squat T-Bar Row Floor Press Stiff Legged Deadlift Wrist Curl Lying Tricep Extension Bulgarian Split Squat Upright Row Barbell Lunge Tricep Extension Reverse Wrist Curl Good Morning Landmine Squat Split Squat