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.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Zercher Squat standards are based on 237,119 lifts by Strength Level users

Male
Female

Male

Male Zercher Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	118 lb
Novice	179 lb
Intermediate	255 lb
Advanced	345 lb
Elite	444 lb

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? (lb)

What is the average Zercher Squat? The average Zercher Squat weight for a male lifter is 255 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 118 lb (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
110	60	100	153	216	287
120	70	113	168	235	309
130	80	126	184	253	330
140	90	138	199	271	349
150	100	150	213	287	368
160	109	161	227	303	386
170	119	173	240	319	404
180	128	184	253	334	421
190	137	194	266	348	437
200	146	205	278	362	452
210	154	215	290	375	468
220	163	225	301	389	482
230	171	235	313	401	496
240	179	244	324	414	510
250	187	254	334	426	524
260	195	263	345	438	537
270	203	272	355	449	549
280	210	280	365	460	562
290	218	289	375	471	574
300	225	297	384	482	586
310	232	306	393	492	597

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	152	217	294	378
20	115	174	248	336	432
25	118	179	255	345	444
30	118	179	255	345	444
35	118	179	255	345	444
40	118	179	255	345	444
45	112	169	242	327	420
50	105	158	226	306	393
55	97	146	208	282	363
60	88	133	190	258	331
65	80	121	172	233	300
70	72	109	155	210	270
75	64	97	139	188	242
80	58	87	124	168	217
85	52	78	112	151	194
90	46	70	100	135	174

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 (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	58 lb
Novice	93 lb
Intermediate	138 lb
Advanced	192 lb
Elite	252 lb

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? (lb)

What is the average Zercher Squat? The average Zercher Squat weight for a female lifter is 138 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 58 lb (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
90	36	62	98	141	190
100	41	69	106	151	202
110	46	75	114	160	212
120	50	81	121	169	222
130	55	86	128	177	231
140	59	92	134	184	240
150	63	97	140	192	248
160	67	102	146	199	256
170	71	107	152	205	264
180	75	111	157	212	271
190	78	116	163	218	278
200	82	120	168	223	284
210	85	124	173	229	291
220	89	128	177	235	297
230	92	132	182	240	303
240	95	136	186	245	308
250	98	139	191	250	314
260	101	143	195	255	319

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	79	118	164	214
20	57	91	134	187	245
25	58	93	138	192	252
30	58	93	138	192	252
35	58	93	138	192	252
40	58	93	138	192	252
45	55	88	131	182	238
50	52	82	122	170	223
55	48	76	113	157	206
60	43	69	103	143	188
65	39	63	93	130	170
70	35	57	84	117	153
75	32	51	75	105	137
80	28	45	67	94	123
85	25	41	60	84	110
90	23	36	54	75	99

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

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

Rate Your Lifts Against Other People

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

Calculate Your Strength

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
110	60	100	153	216	287
120	70	113	168	235	309
130	80	126	184	253	330
140	90	138	199	271	349
150	100	150	213	287	368
160	109	161	227	303	386
170	119	173	240	319	404
180	128	184	253	334	421
190	137	194	266	348	437
200	146	205	278	362	452
210	154	215	290	375	468
220	163	225	301	389	482
230	171	235	313	401	496
240	179	244	324	414	510
250	187	254	334	426	524
260	195	263	345	438	537
270	203	272	355	449	549
280	210	280	365	460	562
290	218	289	375	471	574
300	225	297	384	482	586
310	232	306	393	492	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	152	217	294	378
20	115	174	248	336	432
25	118	179	255	345	444
30	118	179	255	345	444
35	118	179	255	345	444
40	118	179	255	345	444
45	112	169	242	327	420
50	105	158	226	306	393
55	97	146	208	282	363
60	88	133	190	258	331
65	80	121	172	233	300
70	72	109	155	210	270
75	64	97	139	188	242
80	58	87	124	168	217
85	52	78	112	151	194
90	46	70	100	135	174

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
90	36	62	98	141	190
100	41	69	106	151	202
110	46	75	114	160	212
120	50	81	121	169	222
130	55	86	128	177	231
140	59	92	134	184	240
150	63	97	140	192	248
160	67	102	146	199	256
170	71	107	152	205	264
180	75	111	157	212	271
190	78	116	163	218	278
200	82	120	168	223	284
210	85	124	173	229	291
220	89	128	177	235	297
230	92	132	182	240	303
240	95	136	186	245	308
250	98	139	191	250	314
260	101	143	195	255	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	79	118	164	214
20	57	91	134	187	245
25	58	93	138	192	252
30	58	93	138	192	252
35	58	93	138	192	252
40	58	93	138	192	252
45	55	88	131	182	238
50	52	82	122	170	223
55	48	76	113	157	206
60	43	69	103	143	188
65	39	63	93	130	170
70	35	57	84	117	153
75	32	51	75	105	137
80	28	45	67	94	123
85	25	41	60	84	110
90	23	36	54	75	99

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
110	60	100	153	216	287
120	70	113	168	235	309
130	80	126	184	253	330
140	90	138	199	271	349
150	100	150	213	287	368
160	109	161	227	303	386
170	119	173	240	319	404
180	128	184	253	334	421
190	137	194	266	348	437
200	146	205	278	362	452
210	154	215	290	375	468
220	163	225	301	389	482
230	171	235	313	401	496
240	179	244	324	414	510
250	187	254	334	426	524
260	195	263	345	438	537
270	203	272	355	449	549
280	210	280	365	460	562
290	218	289	375	471	574
300	225	297	384	482	586
310	232	306	393	492	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	152	217	294	378
20	115	174	248	336	432
25	118	179	255	345	444
30	118	179	255	345	444
35	118	179	255	345	444
40	118	179	255	345	444
45	112	169	242	327	420
50	105	158	226	306	393
55	97	146	208	282	363
60	88	133	190	258	331
65	80	121	172	233	300
70	72	109	155	210	270
75	64	97	139	188	242
80	58	87	124	168	217
85	52	78	112	151	194
90	46	70	100	135	174

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
90	36	62	98	141	190
100	41	69	106	151	202
110	46	75	114	160	212
120	50	81	121	169	222
130	55	86	128	177	231
140	59	92	134	184	240
150	63	97	140	192	248
160	67	102	146	199	256
170	71	107	152	205	264
180	75	111	157	212	271
190	78	116	163	218	278
200	82	120	168	223	284
210	85	124	173	229	291
220	89	128	177	235	297
230	92	132	182	240	303
240	95	136	186	245	308
250	98	139	191	250	314
260	101	143	195	255	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	79	118	164	214
20	57	91	134	187	245
25	58	93	138	192	252
30	58	93	138	192	252
35	58	93	138	192	252
40	58	93	138	192	252
45	55	88	131	182	238
50	52	82	122	170	223
55	48	76	113	157	206
60	43	69	103	143	188
65	39	63	93	130	170
70	35	57	84	117	153
75	32	51	75	105	137
80	28	45	67	94	123
85	25	41	60	84	110
90	23	36	54	75	99

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 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

Bodyweight Ratio

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

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 (lb)

Entire Community

Weight

Bodyweight Ratio

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

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	60	100	153	216	287
120	70	113	168	235	309
130	80	126	184	253	330
140	90	138	199	271	349
150	100	150	213	287	368
160	109	161	227	303	386
170	119	173	240	319	404
180	128	184	253	334	421
190	137	194	266	348	437
200	146	205	278	362	452
210	154	215	290	375	468
220	163	225	301	389	482
230	171	235	313	401	496
240	179	244	324	414	510
250	187	254	334	426	524
260	195	263	345	438	537
270	203	272	355	449	549
280	210	280	365	460	562
290	218	289	375	471	574
300	225	297	384	482	586
310	232	306	393	492	597

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	152	217	294	378
20	115	174	248	336	432
25	118	179	255	345	444
30	118	179	255	345	444
35	118	179	255	345	444
40	118	179	255	345	444
45	112	169	242	327	420
50	105	158	226	306	393
55	97	146	208	282	363
60	88	133	190	258	331
65	80	121	172	233	300
70	72	109	155	210	270
75	64	97	139	188	242
80	58	87	124	168	217
85	52	78	112	151	194
90	46	70	100	135	174

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
90	36	62	98	141	190
100	41	69	106	151	202
110	46	75	114	160	212
120	50	81	121	169	222
130	55	86	128	177	231
140	59	92	134	184	240
150	63	97	140	192	248
160	67	102	146	199	256
170	71	107	152	205	264
180	75	111	157	212	271
190	78	116	163	218	278
200	82	120	168	223	284
210	85	124	173	229	291
220	89	128	177	235	297
230	92	132	182	240	303
240	95	136	186	245	308
250	98	139	191	250	314
260	101	143	195	255	319

Age	Beg.	Nov.	Int.	Adv.	Elite
15	50	79	118	164	214
20	57	91	134	187	245
25	58	93	138	192	252
30	58	93	138	192	252
35	58	93	138	192	252
40	58	93	138	192	252
45	55	88	131	182	238
50	52	82	122	170	223
55	48	76	113	157	206
60	43	69	103	143	188
65	39	63	93	130	170
70	35	57	84	117	153
75	32	51	75	105	137
80	28	45	67	94	123
85	25	41	60	84	110
90	23	36	54	75	99

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