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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 10,000 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 94 x0.86 149 x1.36 216 x1.97 292 x2.66
120 64 x0.53 107 x0.9 165 x1.38 236 x1.97 315 x2.62
130 74 x0.57 120 x0.93 181 x1.39 255 x1.96 337 x2.59
140 84 x0.6 133 x0.95 197 x1.4 273 x1.95 357 x2.55
150 93 x0.62 145 x0.97 211 x1.41 290 x1.94 377 x2.52
160 103 x0.64 157 x0.98 226 x1.41 307 x1.92 396 x2.48
170 112 x0.66 169 x0.99 240 x1.41 323 x1.9 415 x2.44
180 122 x0.68 180 x1 253 x1.41 339 x1.88 433 x2.4
190 131 x0.69 191 x1.01 266 x1.4 354 x1.86 450 x2.37
200 140 x0.7 202 x1.01 279 x1.4 369 x1.84 466 x2.33
210 149 x0.71 212 x1.01 292 x1.39 383 x1.82 482 x2.3
220 157 x0.72 223 x1.01 304 x1.38 397 x1.8 498 x2.26
230 166 x0.72 233 x1.01 315 x1.37 410 x1.78 513 x2.23
240 174 x0.73 243 x1.01 327 x1.36 423 x1.76 527 x2.2
250 182 x0.73 252 x1.01 338 x1.35 436 x1.74 541 x2.17
260 190 x0.73 262 x1.01 349 x1.34 449 x1.73 555 x2.14
270 198 x0.73 271 x1 360 x1.33 461 x1.71 569 x2.11
280 206 x0.74 280 x1 370 x1.32 473 x1.69 582 x2.08
290 214 x0.74 289 x1 380 x1.31 484 x1.67 595 x2.05
300 221 x0.74 298 x0.99 390 x1.3 495 x1.65 607 x2.02
310 229 x0.74 307 x0.99 400 x1.29 506 x1.63 619 x2
All 112 174 254 350 454

These male standards were last updated 2 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 26 x0.29 53 x0.59 92 x1.02 141 x1.57 198 x2.2
100 31 x0.31 60 x0.6 101 x1.01 152 x1.52 211 x2.11
110 35 x0.32 66 x0.6 109 x0.99 163 x1.48 224 x2.03
120 40 x0.33 73 x0.61 117 x0.98 172 x1.44 235 x1.96
130 45 x0.34 79 x0.61 125 x0.96 182 x1.4 246 x1.89
140 49 x0.35 85 x0.6 132 x0.94 191 x1.36 256 x1.83
150 53 x0.36 90 x0.6 139 x0.93 199 x1.33 266 x1.77
160 57 x0.36 96 x0.6 146 x0.91 207 x1.29 275 x1.72
170 62 x0.36 101 x0.59 152 x0.9 215 x1.26 284 x1.67
180 65 x0.36 106 x0.59 159 x0.88 222 x1.23 292 x1.62
190 69 x0.37 111 x0.58 165 x0.87 229 x1.21 300 x1.58
200 73 x0.37 116 x0.58 170 x0.85 236 x1.18 308 x1.54
210 77 x0.37 120 x0.57 176 x0.84 242 x1.15 316 x1.5
220 80 x0.37 125 x0.57 181 x0.82 249 x1.13 323 x1.47
230 84 x0.36 129 x0.56 187 x0.81 255 x1.11 330 x1.43
240 87 x0.36 133 x0.56 192 x0.8 261 x1.09 337 x1.4
250 91 x0.36 137 x0.55 197 x0.79 267 x1.07 343 x1.37
260 94 x0.36 141 x0.54 202 x0.78 272 x1.05 350 x1.35
All 48 85 135 198 268

These female standards were last updated 2 days ago and are based on 349 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 11,987,000 lifts Squat 6,926,000 lifts Deadlift 7,048,000 lifts Shoulder Press 1,773,000 lifts Military Press 251,000 lifts Incline Bench Press 367,000 lifts Front Squat 594,000 lifts Barbell Curl 848,000 lifts Hex Bar Deadlift 281,000 lifts Bent Over Row 555,000 lifts Sumo Deadlift 103,000 lifts Hip Thrust 140,000 lifts Romanian Deadlift 147,000 lifts EZ Bar Curl 16,000 lifts Close Grip Bench Press 46,000 lifts Pendlay Row 48,000 lifts Box Squat 22,000 lifts Rack Pull 36,000 lifts Lying Tricep Extension 62,000 lifts Barbell Shrug 100,000 lifts T-Bar Row 69,000 lifts Decline Bench Press 70,000 lifts Seated Shoulder Press 35,000 lifts Stiff Legged Deadlift 16,000 lifts Tricep Extension 47,000 lifts Zercher Squat 10,000 lifts Preacher Curl 31,000 lifts Floor Press 14,000 lifts Wrist Curl 11,000 lifts Bulgarian Split Squat 11,000 lifts Upright Row 46,000 lifts Barbell Lunge 12,000 lifts Good Morning 27,000 lifts Split Squat 6,000 lifts Reverse Barbell Curl 2,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts Landmine Squat 3,000 lifts

Bodyweight

Pull Ups 977,000 lifts Push Ups 475,000 lifts Dips 391,000 lifts Chin Ups 220,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Handstand Push Ups 11,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts One Arm Push Ups 15,000 lifts Single Leg Squat 18,000 lifts Crunches 31,000 lifts One Arm Pull Ups 3,000 lifts Glute Bridge 1,000 lifts Neutral Grip Pull Ups 2,000 lifts Russian Twist 1,000 lifts Burpees 11,000 lifts Lying Leg Raise 1,000 lifts Back Extension 1,000 lifts Lunge 8,000 lifts Inverted Row 1,000 lifts Toes To Bar 1,000 lifts Hanging Leg Raise 2,000 lifts Glute Ham Raise 618 lifts

Olympic

Power Clean 448,000 lifts Snatch 188,000 lifts Clean and Jerk 184,000 lifts Clean 150,000 lifts Push Press 135,000 lifts Clean and Press 132,000 lifts Power Snatch 34,000 lifts Overhead Squat 42,000 lifts Hang Clean 32,000 lifts Push Jerk 41,000 lifts Thruster 45,000 lifts

Dumbbell

Dumbbell Bench Press 859,000 lifts Dumbbell Curl 671,000 lifts Dumbbell Shoulder Press 424,000 lifts Incline Dumbbell Bench Press 209,000 lifts Dumbbell Row 165,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 198,000 lifts Goblet Squat 30,000 lifts Dumbbell Lunge 44,000 lifts Dumbbell Fly 53,000 lifts Dumbbell Shrug 55,000 lifts Dumbbell Tricep Extension 42,000 lifts Arnold Press 18,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Pullover 9,000 lifts Dumbbell Bulgarian Split Squat 20,000 lifts Decline Dumbbell Bench Press 5,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Tricep Kickback 2,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Incline Dumbbell Curl 11,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 343,000 lifts Horizontal Leg Press 192,000 lifts Leg Extension 117,000 lifts Chest Press 76,000 lifts Pec Deck Fly 23,000 lifts Calf Raise 66,000 lifts Vertical Leg Press 20,000 lifts Machine Shoulder Press 33,000 lifts Hack Squat 18,000 lifts Lying Leg Curl 36,000 lifts Hip Abduction 11,000 lifts Seated Leg Curl 46,000 lifts Seated Calf Raise 12,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 266,000 lifts Seated Cable Row 49,000 lifts Tricep Pushdown 82,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Cable Curl 4,000 lifts Face Pull 15,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 784 lifts One Arm Cable Curl 1,000 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 Incline Bench Press Front Squat Barbell Curl Hex Bar Deadlift Bent Over Row Sumo Deadlift Hip Thrust Romanian Deadlift EZ Bar Curl Close Grip Bench Press Pendlay Row Box Squat Rack Pull Lying Tricep Extension Barbell Shrug T-Bar Row Decline Bench Press Seated Shoulder Press Stiff Legged Deadlift Tricep Extension Preacher Curl Floor Press Wrist Curl Bulgarian Split Squat Upright Row Barbell Lunge Good Morning Split Squat Reverse Barbell Curl Reverse Grip Bench Press Reverse Wrist Curl Landmine Squat