Zercher Squat

Zercher Squat Standards

Measured in kg

Zercher Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Zercher Squat standards are based on 112,712 lifts by Strength Level users
Zercher Squat

Male Zercher Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner50 kg
Novice78 kg
Intermediate115 kg
Advanced158 kg
Elite206 kg

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 115 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 50 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

BWBeg.Nov.Int.Adv.Elite
5024426697131
55294875106142
60345582116153
65396190125163
70436798134173
754873105142183
805379112150192
855885118158200
906290125165209
956795131172217
10071101137179225
10575106143186232
11080111149193240
11584116155199247
12088120160205254
12592125165211261
13096130171217267
13599134176223273
140103138181229280

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%

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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.