Zercher Squat Standards (kg)

The average Zercher Squat is 116 kg for men and 63 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Zercher Squat strength standards are based on 237,119 lifts by Strength Level users from 2019 to 2026. More...

Male
Female

Male

Male Zercher Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	54 kg
Novice	81 kg
Intermediate	116 kg
Advanced	157 kg
Elite	201 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

How much should I be able to Zercher Squat? (kg)

What is the average Zercher Squat? The average Zercher Squat weight for a male lifter is 116 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Zercher Squat? Male beginners should aim to lift 54 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	45	69	98	131
55	32	52	77	108	141
60	37	58	85	117	152
65	42	64	92	125	161
70	47	70	99	133	171
75	52	76	106	141	180
80	57	82	113	149	188
85	61	87	119	156	196
90	65	92	125	163	204
95	70	97	131	170	212
100	74	102	137	177	219
105	78	107	143	183	226
110	82	112	148	189	233
115	86	117	153	195	240
120	90	121	158	201	246
125	94	125	163	207	252
130	98	130	168	212	258
135	101	134	173	217	264
140	105	138	178	223	270

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	69	99	133	172
20	52	79	113	153	196
25	54	81	116	157	201
30	54	81	116	157	201
35	54	81	116	157	201
40	54	81	116	157	201
45	51	77	110	148	191
50	48	72	102	139	178
55	44	66	95	128	165
60	40	60	86	117	150
65	36	55	78	106	136
70	33	49	70	95	122
75	29	44	63	85	110
80	26	40	56	76	98
85	23	35	51	68	88
90	21	32	45	61	79

How many sets and reps of Zercher Squat should I do?

These are the most popular Zercher Squat workouts done by male lifters:

3x10 10%

3x5 10%

3x8 9%

4x8 8%

5x5 6%

3x6 5%

3x3 4%

4x5 4%

2x5 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	76
1	3	5	10%	76
3	3	8	9%	65
4	4	8	8%	58
5	5	5	6%	46
6	3	6	5%	34
7	3	3	4%	27
8	4	5	4%	26
9	2	5	3%	25
9	4	6	3%	25

Female

Female Zercher Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	26 kg
Novice	42 kg
Intermediate	63 kg
Advanced	87 kg
Elite	114 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.25x
Elite	1.75x

How much should I be able to Zercher Squat? (kg)

What is the average Zercher Squat? The average Zercher Squat weight for a female lifter is 63 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Zercher Squat? Female beginners should aim to lift 26 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	28	44	63	85
45	18	31	48	68	91
50	21	34	52	73	96
55	23	37	55	77	101
60	25	40	59	81	106
65	27	42	62	85	110
70	29	45	65	88	114
75	31	47	68	92	118
80	33	50	71	95	122
85	35	52	73	98	125
90	37	54	76	101	128
95	39	56	78	104	132
100	40	58	81	107	135
105	42	60	83	109	138
110	43	62	85	112	140
115	45	64	87	114	143
120	46	66	89	116	146

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	36	53	74	97
20	26	41	61	85	111
25	26	42	63	87	114
30	26	42	63	87	114
35	26	42	63	87	114
40	26	42	63	87	114
45	25	40	59	82	108
50	23	37	55	77	101
55	22	34	51	71	93
60	20	31	47	65	85
65	18	28	42	59	77
70	16	26	38	53	69
75	14	23	34	47	62
80	13	21	31	42	56
85	12	18	27	38	50
90	10	17	25	34	45

How many sets and reps of Zercher Squat should I do?

These are the most popular Zercher Squat workouts done by female lifters:

3x5 11%

4x8 9%

3x10 9%

5x5 7%

3x8 5%

3x6 5%

4x6 5%

4x10 4%

3x12 3%

4x5 3%

3x3 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	20
2	4	8	9%	17
3	3	10	9%	16
4	5	5	7%	12
5	3	8	5%	10
5	3	6	5%	10
7	4	6	5%	9
8	4	10	4%	7
9	3	12	3%	6
9	4	5	3%	6
9	3	3	3%	6

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Zercher Squat strength standards

Strength Level analysed 34,306 qualifying results from 237,119 community lifts to produce our Zercher Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	237,119
Qualifying results	34,306
Male results	31,498
Female results	2,808
Data start	27 January 2019
Data cutoff	5 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	45	69	98	131
55	32	52	77	108	141
60	37	58	85	117	152
65	42	64	92	125	161
70	47	70	99	133	171
75	52	76	106	141	180
80	57	82	113	149	188
85	61	87	119	156	196
90	65	92	125	163	204
95	70	97	131	170	212
100	74	102	137	177	219
105	78	107	143	183	226
110	82	112	148	189	233
115	86	117	153	195	240
120	90	121	158	201	246
125	94	125	163	207	252
130	98	130	168	212	258
135	101	134	173	217	264
140	105	138	178	223	270

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	69	99	133	172
20	52	79	113	153	196
25	54	81	116	157	201
30	54	81	116	157	201
35	54	81	116	157	201
40	54	81	116	157	201
45	51	77	110	148	191
50	48	72	102	139	178
55	44	66	95	128	165
60	40	60	86	117	150
65	36	55	78	106	136
70	33	49	70	95	122
75	29	44	63	85	110
80	26	40	56	76	98
85	23	35	51	68	88
90	21	32	45	61	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	76
1	3	5	10%	76
3	3	8	9%	65
4	4	8	8%	58
5	5	5	6%	46
6	3	6	5%	34
7	3	3	4%	27
8	4	5	4%	26
9	2	5	3%	25
9	4	6	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	28	44	63	85
45	18	31	48	68	91
50	21	34	52	73	96
55	23	37	55	77	101
60	25	40	59	81	106
65	27	42	62	85	110
70	29	45	65	88	114
75	31	47	68	92	118
80	33	50	71	95	122
85	35	52	73	98	125
90	37	54	76	101	128
95	39	56	78	104	132
100	40	58	81	107	135
105	42	60	83	109	138
110	43	62	85	112	140
115	45	64	87	114	143
120	46	66	89	116	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	36	53	74	97
20	26	41	61	85	111
25	26	42	63	87	114
30	26	42	63	87	114
35	26	42	63	87	114
40	26	42	63	87	114
45	25	40	59	82	108
50	23	37	55	77	101
55	22	34	51	71	93
60	20	31	47	65	85
65	18	28	42	59	77
70	16	26	38	53	69
75	14	23	34	47	62
80	13	21	31	42	56
85	12	18	27	38	50
90	10	17	25	34	45

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	20
2	4	8	9%	17
3	3	10	9%	16
4	5	5	7%	12
5	3	8	5%	10
5	3	6	5%	10
7	4	6	5%	9
8	4	10	4%	7
9	3	12	3%	6
9	4	5	3%	6
9	3	3	3%	6

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	45	69	98	131
55	32	52	77	108	141
60	37	58	85	117	152
65	42	64	92	125	161
70	47	70	99	133	171
75	52	76	106	141	180
80	57	82	113	149	188
85	61	87	119	156	196
90	65	92	125	163	204
95	70	97	131	170	212
100	74	102	137	177	219
105	78	107	143	183	226
110	82	112	148	189	233
115	86	117	153	195	240
120	90	121	158	201	246
125	94	125	163	207	252
130	98	130	168	212	258
135	101	134	173	217	264
140	105	138	178	223	270

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	69	99	133	172
20	52	79	113	153	196
25	54	81	116	157	201
30	54	81	116	157	201
35	54	81	116	157	201
40	54	81	116	157	201
45	51	77	110	148	191
50	48	72	102	139	178
55	44	66	95	128	165
60	40	60	86	117	150
65	36	55	78	106	136
70	33	49	70	95	122
75	29	44	63	85	110
80	26	40	56	76	98
85	23	35	51	68	88
90	21	32	45	61	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	76
1	3	5	10%	76
3	3	8	9%	65
4	4	8	8%	58
5	5	5	6%	46
6	3	6	5%	34
7	3	3	4%	27
8	4	5	4%	26
9	2	5	3%	25
9	4	6	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	28	44	63	85
45	18	31	48	68	91
50	21	34	52	73	96
55	23	37	55	77	101
60	25	40	59	81	106
65	27	42	62	85	110
70	29	45	65	88	114
75	31	47	68	92	118
80	33	50	71	95	122
85	35	52	73	98	125
90	37	54	76	101	128
95	39	56	78	104	132
100	40	58	81	107	135
105	42	60	83	109	138
110	43	62	85	112	140
115	45	64	87	114	143
120	46	66	89	116	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	36	53	74	97
20	26	41	61	85	111
25	26	42	63	87	114
30	26	42	63	87	114
35	26	42	63	87	114
40	26	42	63	87	114
45	25	40	59	82	108
50	23	37	55	77	101
55	22	34	51	71	93
60	20	31	47	65	85
65	18	28	42	59	77
70	16	26	38	53	69
75	14	23	34	47	62
80	13	21	31	42	56
85	12	18	27	38	50
90	10	17	25	34	45

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	20
2	4	8	9%	17
3	3	10	9%	16
4	5	5	7%	12
5	3	8	5%	10
5	3	6	5%	10
7	4	6	5%	9
8	4	10	4%	7
9	3	12	3%	6
9	4	5	3%	6
9	3	3	3%	6

Zercher Squat Standards (kg)

Male

Male Zercher Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Zercher Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Zercher Squat should I do?

Female

Female Zercher Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Zercher Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Zercher Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Zercher Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	27	45	69	98	131
55	32	52	77	108	141
60	37	58	85	117	152
65	42	64	92	125	161
70	47	70	99	133	171
75	52	76	106	141	180
80	57	82	113	149	188
85	61	87	119	156	196
90	65	92	125	163	204
95	70	97	131	170	212
100	74	102	137	177	219
105	78	107	143	183	226
110	82	112	148	189	233
115	86	117	153	195	240
120	90	121	158	201	246
125	94	125	163	207	252
130	98	130	168	212	258
135	101	134	173	217	264
140	105	138	178	223	270

Age	Beg.	Nov.	Int.	Adv.	Elite
15	46	69	99	133	172
20	52	79	113	153	196
25	54	81	116	157	201
30	54	81	116	157	201
35	54	81	116	157	201
40	54	81	116	157	201
45	51	77	110	148	191
50	48	72	102	139	178
55	44	66	95	128	165
60	40	60	86	117	150
65	36	55	78	106	136
70	33	49	70	95	122
75	29	44	63	85	110
80	26	40	56	76	98
85	23	35	51	68	88
90	21	32	45	61	79

Rank	Sets	Reps	Percent	Workouts
1	3	10	10%	76
1	3	5	10%	76
3	3	8	9%	65
4	4	8	8%	58
5	5	5	6%	46
6	3	6	5%	34
7	3	3	4%	27
8	4	5	4%	26
9	2	5	3%	25
9	4	6	3%	25

BW	Beg.	Nov.	Int.	Adv.	Elite
40	16	28	44	63	85
45	18	31	48	68	91
50	21	34	52	73	96
55	23	37	55	77	101
60	25	40	59	81	106
65	27	42	62	85	110
70	29	45	65	88	114
75	31	47	68	92	118
80	33	50	71	95	122
85	35	52	73	98	125
90	37	54	76	101	128
95	39	56	78	104	132
100	40	58	81	107	135
105	42	60	83	109	138
110	43	62	85	112	140
115	45	64	87	114	143
120	46	66	89	116	146

Age	Beg.	Nov.	Int.	Adv.	Elite
15	23	36	53	74	97
20	26	41	61	85	111
25	26	42	63	87	114
30	26	42	63	87	114
35	26	42	63	87	114
40	26	42	63	87	114
45	25	40	59	82	108
50	23	37	55	77	101
55	22	34	51	71	93
60	20	31	47	65	85
65	18	28	42	59	77
70	16	26	38	53	69
75	14	23	34	47	62
80	13	21	31	42	56
85	12	18	27	38	50
90	10	17	25	34	45

Rank	Sets	Reps	Percent	Workouts
1	3	5	11%	20
2	4	8	9%	17
3	3	10	9%	16
4	5	5	7%	12
5	3	8	5%	10
5	3	6	5%	10
7	4	6	5%	9
8	4	10	4%	7
9	3	12	3%	6
9	4	5	3%	6
9	3	3	3%	6