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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 41,000 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 50 x0.45 90 x0.82 145 x1.32 213 x1.93 290 x2.63
120 60 x0.5 103 x0.86 161 x1.34 232 x1.94 312 x2.6
130 69 x0.53 116 x0.89 177 x1.36 251 x1.93 334 x2.57
140 79 x0.56 128 x0.91 192 x1.37 269 x1.92 355 x2.54
150 89 x0.59 140 x0.93 207 x1.38 287 x1.91 375 x2.5
160 98 x0.61 152 x0.95 221 x1.38 304 x1.9 394 x2.47
170 107 x0.63 164 x0.96 235 x1.38 320 x1.88 413 x2.43
180 117 x0.65 175 x0.97 249 x1.38 336 x1.87 431 x2.39
190 126 x0.66 186 x0.98 262 x1.38 351 x1.85 448 x2.36
200 134 x0.67 197 x0.98 275 x1.37 366 x1.83 465 x2.32
210 143 x0.68 207 x0.99 287 x1.37 380 x1.81 481 x2.29
220 152 x0.69 218 x0.99 299 x1.36 394 x1.79 496 x2.26
230 160 x0.7 228 x0.99 311 x1.35 407 x1.77 512 x2.22
240 168 x0.7 237 x0.99 323 x1.34 421 x1.75 526 x2.19
250 177 x0.71 247 x0.99 334 x1.34 433 x1.73 541 x2.16
260 185 x0.71 257 x0.99 345 x1.33 446 x1.71 555 x2.13
270 192 x0.71 266 x0.98 355 x1.32 458 x1.7 568 x2.1
280 200 x0.72 275 x0.98 366 x1.31 470 x1.68 581 x2.08
290 208 x0.72 284 x0.98 376 x1.3 482 x1.66 594 x2.05
300 215 x0.72 293 x0.98 386 x1.29 493 x1.64 607 x2.02
310 223 x0.72 301 x0.97 396 x1.28 504 x1.63 619 x2
All 107 170 252 349 456

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 27 x0.29 53 x0.59 90 x1 136 x1.51 190 x2.11
100 32 x0.32 60 x0.6 99 x0.99 147 x1.47 203 x2.03
110 37 x0.33 67 x0.61 107 x0.98 158 x1.44 215 x1.96
120 42 x0.35 73 x0.61 116 x0.96 168 x1.4 227 x1.89
130 46 x0.36 79 x0.61 124 x0.95 178 x1.37 238 x1.83
140 51 x0.36 85 x0.61 131 x0.94 187 x1.33 248 x1.77
150 55 x0.37 91 x0.61 138 x0.92 195 x1.3 258 x1.72
160 60 x0.37 97 x0.61 145 x0.91 203 x1.27 268 x1.67
170 64 x0.38 102 x0.6 152 x0.89 211 x1.24 277 x1.63
180 68 x0.38 108 x0.6 158 x0.88 219 x1.21 285 x1.59
190 72 x0.38 113 x0.59 164 x0.87 226 x1.19 294 x1.55
200 76 x0.38 118 x0.59 170 x0.85 233 x1.16 302 x1.51
210 80 x0.38 122 x0.58 176 x0.84 240 x1.14 309 x1.47
220 84 x0.38 127 x0.58 182 x0.83 246 x1.12 317 x1.44
230 88 x0.38 132 x0.57 187 x0.81 252 x1.1 324 x1.41
240 91 x0.38 136 x0.57 192 x0.8 259 x1.08 331 x1.38
250 95 x0.38 140 x0.56 198 x0.79 265 x1.06 337 x1.35
260 98 x0.38 145 x0.56 203 x0.78 270 x1.04 344 x1.32
All 50 87 136 196 264

These female standards were last updated a week ago and are based on 417 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 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Legged Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Dumbbell Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Calf Raise 98,000 lifts Pec Deck Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Curl 23,000 lifts + More Exercises

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Exercise Comparisons

Compare zercher squat versus one of the following exercises:

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