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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Zercher Squat standards are based on 129,144 lifts by Strength Level users

Male
Female

Male

Male Zercher Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	50 kg
Novice	78 kg
Intermediate	115 kg
Advanced	158 kg
Elite	206 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
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 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	42	66	97	131
55	29	48	75	106	142
60	34	55	82	116	153
65	39	61	90	125	163
70	43	67	98	134	173
75	48	73	105	142	183
80	53	79	112	150	192
85	58	85	118	158	200
90	62	90	125	165	209
95	67	95	131	172	217
100	71	101	137	179	225
105	75	106	143	186	232
110	80	111	149	193	240
115	84	116	155	199	247
120	88	120	160	205	254
125	92	125	165	211	261
130	96	130	171	217	267
135	99	134	176	223	273
140	103	138	181	229	280

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	67	98	135	176
20	49	76	112	154	201
25	50	78	115	158	206
30	50	78	115	158	206
35	50	78	115	158	206
40	50	78	115	158	206
45	47	74	109	150	196
50	45	70	102	141	184
55	41	65	95	130	170
60	38	59	86	119	155
65	34	53	78	107	140
70	30	48	70	96	126
75	27	43	63	86	112
80	24	38	56	77	100
85	22	34	50	69	90
90	20	31	45	62	81

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

Calculate Your Strength Level

Female

Female Zercher Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	24 kg
Novice	41 kg
Intermediate	64 kg
Advanced	92 kg
Elite	123 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.50x
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 64 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 24 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	11	22	38	58	80
45	14	26	43	64	88
50	17	30	48	71	96
55	20	34	53	77	102
60	23	38	58	82	109
65	26	42	63	87	115
70	29	45	67	93	121
75	32	49	71	97	126
80	34	52	75	102	132
85	37	55	79	107	137
90	39	58	83	111	142
95	42	62	86	115	146
100	44	64	90	119	151
105	47	67	93	123	155
110	49	70	96	127	160
115	51	73	100	130	164
120	53	76	103	134	168

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	35	54	78	105
20	24	40	62	89	120
25	24	41	64	92	123
30	24	41	64	92	123
35	24	41	64	92	123
40	24	41	64	92	123
45	23	39	61	87	117
50	22	37	57	82	109
55	20	34	53	76	101
60	18	31	48	69	92
65	16	28	43	62	83
70	15	25	39	56	75
75	13	22	35	50	67
80	12	20	31	45	60
85	11	18	28	40	54
90	10	16	25	36	48

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

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	42	66	97	131
55	29	48	75	106	142
60	34	55	82	116	153
65	39	61	90	125	163
70	43	67	98	134	173
75	48	73	105	142	183
80	53	79	112	150	192
85	58	85	118	158	200
90	62	90	125	165	209
95	67	95	131	172	217
100	71	101	137	179	225
105	75	106	143	186	232
110	80	111	149	193	240
115	84	116	155	199	247
120	88	120	160	205	254
125	92	125	165	211	261
130	96	130	171	217	267
135	99	134	176	223	273
140	103	138	181	229	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	67	98	135	176
20	49	76	112	154	201
25	50	78	115	158	206
30	50	78	115	158	206
35	50	78	115	158	206
40	50	78	115	158	206
45	47	74	109	150	196
50	45	70	102	141	184
55	41	65	95	130	170
60	38	59	86	119	155
65	34	53	78	107	140
70	30	48	70	96	126
75	27	43	63	86	112
80	24	38	56	77	100
85	22	34	50	69	90
90	20	31	45	62	81

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	11	22	38	58	80
45	14	26	43	64	88
50	17	30	48	71	96
55	20	34	53	77	102
60	23	38	58	82	109
65	26	42	63	87	115
70	29	45	67	93	121
75	32	49	71	97	126
80	34	52	75	102	132
85	37	55	79	107	137
90	39	58	83	111	142
95	42	62	86	115	146
100	44	64	90	119	151
105	47	67	93	123	155
110	49	70	96	127	160
115	51	73	100	130	164
120	53	76	103	134	168

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	35	54	78	105
20	24	40	62	89	120
25	24	41	64	92	123
30	24	41	64	92	123
35	24	41	64	92	123
40	24	41	64	92	123
45	23	39	61	87	117
50	22	37	57	82	109
55	20	34	53	76	101
60	18	31	48	69	92
65	16	28	43	62	83
70	15	25	39	56	75
75	13	22	35	50	67
80	12	20	31	45	60
85	11	18	28	40	54
90	10	16	25	36	48

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	24	42	66	97	131
55	29	48	75	106	142
60	34	55	82	116	153
65	39	61	90	125	163
70	43	67	98	134	173
75	48	73	105	142	183
80	53	79	112	150	192
85	58	85	118	158	200
90	62	90	125	165	209
95	67	95	131	172	217
100	71	101	137	179	225
105	75	106	143	186	232
110	80	111	149	193	240
115	84	116	155	199	247
120	88	120	160	205	254
125	92	125	165	211	261
130	96	130	171	217	267
135	99	134	176	223	273
140	103	138	181	229	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	67	98	135	176
20	49	76	112	154	201
25	50	78	115	158	206
30	50	78	115	158	206
35	50	78	115	158	206
40	50	78	115	158	206
45	47	74	109	150	196
50	45	70	102	141	184
55	41	65	95	130	170
60	38	59	86	119	155
65	34	53	78	107	140
70	30	48	70	96	126
75	27	43	63	86	112
80	24	38	56	77	100
85	22	34	50	69	90
90	20	31	45	62	81

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	11	22	38	58	80
45	14	26	43	64	88
50	17	30	48	71	96
55	20	34	53	77	102
60	23	38	58	82	109
65	26	42	63	87	115
70	29	45	67	93	121
75	32	49	71	97	126
80	34	52	75	102	132
85	37	55	79	107	137
90	39	58	83	111	142
95	42	62	86	115	146
100	44	64	90	119	151
105	47	67	93	123	155
110	49	70	96	127	160
115	51	73	100	130	164
120	53	76	103	134	168

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	35	54	78	105
20	24	40	62	89	120
25	24	41	64	92	123
30	24	41	64	92	123
35	24	41	64	92	123
40	24	41	64	92	123
45	23	39	61	87	117
50	22	37	57	82	109
55	20	34	53	76	101
60	18	31	48	69	92
65	16	28	43	62	83
70	15	25	39	56	75
75	13	22	35	50	67
80	12	20	31	45	60
85	11	18	28	40	54
90	10	16	25	36	48

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

Measured in kg

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

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?

Calculate Your Strength Level

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?

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	24	42	66	97	131
55	29	48	75	106	142
60	34	55	82	116	153
65	39	61	90	125	163
70	43	67	98	134	173
75	48	73	105	142	183
80	53	79	112	150	192
85	58	85	118	158	200
90	62	90	125	165	209
95	67	95	131	172	217
100	71	101	137	179	225
105	75	106	143	186	232
110	80	111	149	193	240
115	84	116	155	199	247
120	88	120	160	205	254
125	92	125	165	211	261
130	96	130	171	217	267
135	99	134	176	223	273
140	103	138	181	229	280

Age	Beg.	Nov.	Int.	Adv.	Elite
15	43	67	98	135	176
20	49	76	112	154	201
25	50	78	115	158	206
30	50	78	115	158	206
35	50	78	115	158	206
40	50	78	115	158	206
45	47	74	109	150	196
50	45	70	102	141	184
55	41	65	95	130	170
60	38	59	86	119	155
65	34	53	78	107	140
70	30	48	70	96	126
75	27	43	63	86	112
80	24	38	56	77	100
85	22	34	50	69	90
90	20	31	45	62	81

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	11	22	38	58	80
45	14	26	43	64	88
50	17	30	48	71	96
55	20	34	53	77	102
60	23	38	58	82	109
65	26	42	63	87	115
70	29	45	67	93	121
75	32	49	71	97	126
80	34	52	75	102	132
85	37	55	79	107	137
90	39	58	83	111	142
95	42	62	86	115	146
100	44	64	90	119	151
105	47	67	93	123	155
110	49	70	96	127	160
115	51	73	100	130	164
120	53	76	103	134	168

Age	Beg.	Nov.	Int.	Adv.	Elite
15	21	35	54	78	105
20	24	40	62	89	120
25	24	41	64	92	123
30	24	41	64	92	123
35	24	41	64	92	123
40	24	41	64	92	123
45	23	39	61	87	117
50	22	37	57	82	109
55	20	34	53	76	101
60	18	31	48	69	92
65	16	28	43	62	83
70	15	25	39	56	75
75	13	22	35	50	67
80	12	20	31	45	60
85	11	18	28	40	54
90	10	16	25	36	48

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