These are the most popular Zercher Squat workouts done by male lifters:
Zercher Squat Standards
Measured in lb
Zercher Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Zercher Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 110 lb |
Novice | 173 lb |
Intermediate | 253 lb |
Advanced | 349 lb |
Elite | 454 lb |
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? (lb)
What is the average Zercher Squat? The average Zercher Squat weight for a male lifter is 253 lb (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 110 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 52 | 92 | 146 | 212 | 287 |
120 | 62 | 105 | 162 | 232 | 310 |
130 | 72 | 118 | 178 | 251 | 332 |
140 | 82 | 131 | 194 | 269 | 353 |
150 | 92 | 143 | 209 | 287 | 373 |
160 | 101 | 155 | 223 | 304 | 393 |
170 | 111 | 167 | 237 | 320 | 411 |
180 | 120 | 178 | 251 | 336 | 429 |
190 | 129 | 189 | 264 | 351 | 446 |
200 | 139 | 200 | 277 | 366 | 463 |
210 | 147 | 211 | 290 | 381 | 479 |
220 | 156 | 221 | 302 | 395 | 495 |
230 | 165 | 232 | 314 | 408 | 510 |
240 | 173 | 242 | 325 | 422 | 525 |
250 | 182 | 251 | 337 | 434 | 539 |
260 | 190 | 261 | 348 | 447 | 553 |
270 | 198 | 270 | 359 | 459 | 567 |
280 | 206 | 280 | 369 | 471 | 580 |
290 | 213 | 289 | 380 | 483 | 593 |
300 | 221 | 298 | 390 | 494 | 606 |
310 | 229 | 306 | 400 | 506 | 618 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 94 | 147 | 216 | 297 | 387 |
20 | 108 | 168 | 247 | 340 | 443 |
25 | 110 | 173 | 253 | 349 | 454 |
30 | 110 | 173 | 253 | 349 | 454 |
35 | 110 | 173 | 253 | 349 | 454 |
40 | 110 | 173 | 253 | 349 | 454 |
45 | 105 | 164 | 240 | 331 | 431 |
50 | 98 | 154 | 225 | 311 | 405 |
55 | 91 | 142 | 208 | 287 | 374 |
60 | 83 | 130 | 190 | 262 | 342 |
65 | 75 | 117 | 172 | 237 | 309 |
70 | 67 | 105 | 154 | 213 | 277 |
75 | 60 | 94 | 138 | 190 | 248 |
80 | 54 | 84 | 123 | 170 | 221 |
85 | 48 | 75 | 111 | 152 | 198 |
90 | 43 | 68 | 100 | 137 | 179 |
How many sets and reps of Zercher Squat should I do?
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 (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 53 lb |
Novice | 91 lb |
Intermediate | 141 lb |
Advanced | 202 lb |
Elite | 271 lb |
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? (lb)
What is the average Zercher Squat? The average Zercher Squat weight for a female lifter is 141 lb (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 53 lb (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 26 | 51 | 85 | 130 | 180 |
100 | 32 | 59 | 96 | 143 | 196 |
110 | 38 | 67 | 107 | 155 | 210 |
120 | 44 | 75 | 116 | 167 | 224 |
130 | 50 | 83 | 126 | 179 | 237 |
140 | 55 | 90 | 135 | 189 | 250 |
150 | 61 | 97 | 144 | 200 | 262 |
160 | 67 | 104 | 152 | 210 | 273 |
170 | 72 | 111 | 160 | 219 | 284 |
180 | 77 | 117 | 168 | 228 | 294 |
190 | 82 | 124 | 176 | 237 | 304 |
200 | 88 | 130 | 183 | 246 | 314 |
210 | 93 | 136 | 190 | 254 | 323 |
220 | 97 | 142 | 197 | 262 | 332 |
230 | 102 | 148 | 204 | 270 | 341 |
240 | 107 | 153 | 211 | 277 | 350 |
250 | 111 | 159 | 217 | 285 | 358 |
260 | 116 | 164 | 223 | 292 | 366 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 45 | 77 | 120 | 172 | 231 |
20 | 52 | 89 | 137 | 197 | 264 |
25 | 53 | 91 | 141 | 202 | 271 |
30 | 53 | 91 | 141 | 202 | 271 |
35 | 53 | 91 | 141 | 202 | 271 |
40 | 53 | 91 | 141 | 202 | 271 |
45 | 51 | 86 | 134 | 192 | 257 |
50 | 47 | 81 | 126 | 180 | 241 |
55 | 44 | 75 | 116 | 167 | 223 |
60 | 40 | 68 | 106 | 152 | 204 |
65 | 36 | 62 | 96 | 137 | 184 |
70 | 32 | 55 | 86 | 123 | 165 |
75 | 29 | 50 | 77 | 110 | 148 |
80 | 26 | 44 | 69 | 99 | 132 |
85 | 23 | 40 | 62 | 88 | 118 |
90 | 21 | 36 | 56 | 80 | 107 |
How many sets and reps of Zercher Squat should I do?
These are the most popular Zercher Squat workouts done by female lifters:
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 |
Calculate Your Strength Level
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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. |
More Exercises
Other Languages
- Zercher Squat (EN)
- Zercher-Kniebeugen (DE)
- Sentadilla Zercher (ES)
- Squat Zercher (FR)
- Przysiad Zerchera (PL)
- Squat alla Zercher (IT)
- Agachamento Zercher (PT)