Pin Squat

Pin Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus, Hamstrings.

Log Pin Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 143 kg

Women 68 kg

Pin Squat: Average weight [1RM]

Level
Beginner	56 kg	30 kg
Novice	94 kg	47 kg
Intermediate	143 kg	68 kg
Advanced	203 kg	92 kg
Elite	270 kg	120 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	21	43	74	113	158
55	28	52	86	127	175
60	35	61	97	141	191
65	41	70	108	155	207
70	48	79	119	168	222
75	55	88	130	181	237
80	62	96	140	193	251
85	69	105	151	205	264
90	76	113	161	216	277
95	82	121	170	227	290
100	89	129	180	238	302
105	95	137	189	249	314
110	102	145	198	259	325
115	108	152	206	269	337
120	114	159	215	279	347
125	120	167	223	288	358
130	126	174	232	298	368
135	132	181	240	307	379
140	138	188	248	316	388

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	48	80	122	173	230
20	55	92	140	198	264
25	56	94	143	203	270
30	56	94	143	203	270
35	56	94	143	203	270
40	56	94	143	203	270
45	53	89	136	193	257
50	50	84	128	181	241
55	46	77	118	168	223
60	42	71	108	153	203
65	38	64	97	138	184
70	34	57	87	124	165
75	31	51	78	111	147
80	27	46	70	99	132
85	25	41	63	89	118
90	22	37	56	80	106

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	19	32	49	69	92
45	22	35	53	74	98
50	25	39	57	79	103
55	27	42	61	83	108
60	29	45	64	88	113
65	32	48	68	92	117
70	34	50	71	95	122
75	36	53	74	99	126
80	38	55	77	102	129
85	40	58	80	105	133
90	42	60	82	108	136
95	44	62	85	111	140
100	46	64	87	114	143
105	47	66	90	117	146
110	49	68	92	119	149
115	51	70	94	122	152
120	52	72	96	124	154

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	40	57	79	102
20	29	45	66	90	117
25	30	47	68	92	120
30	30	47	68	92	120
35	30	47	68	92	120
40	30	47	68	92	120
45	29	44	64	88	114
50	27	41	60	82	107
55	25	38	56	76	99
60	23	35	51	69	90
65	20	32	46	63	81
70	18	28	41	56	73
75	16	25	37	50	65
80	15	23	33	45	58
85	13	20	29	40	52
90	12	18	27	36	47

Note: A standard gym barbell usually weighs 20 kg.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Pin Squat in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Nordic Hamstring Curl

Single-Leg Seated Calf Raise

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	21	43	74	113	158
55	28	52	86	127	175
60	35	61	97	141	191
65	41	70	108	155	207
70	48	79	119	168	222
75	55	88	130	181	237
80	62	96	140	193	251
85	69	105	151	205	264
90	76	113	161	216	277
95	82	121	170	227	290
100	89	129	180	238	302
105	95	137	189	249	314
110	102	145	198	259	325
115	108	152	206	269	337
120	114	159	215	279	347
125	120	167	223	288	358
130	126	174	232	298	368
135	132	181	240	307	379
140	138	188	248	316	388

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	48	80	122	173	230
20	55	92	140	198	264
25	56	94	143	203	270
30	56	94	143	203	270
35	56	94	143	203	270
40	56	94	143	203	270
45	53	89	136	193	257
50	50	84	128	181	241
55	46	77	118	168	223
60	42	71	108	153	203
65	38	64	97	138	184
70	34	57	87	124	165
75	31	51	78	111	147
80	27	46	70	99	132
85	25	41	63	89	118
90	22	37	56	80	106

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	19	32	49	69	92
45	22	35	53	74	98
50	25	39	57	79	103
55	27	42	61	83	108
60	29	45	64	88	113
65	32	48	68	92	117
70	34	50	71	95	122
75	36	53	74	99	126
80	38	55	77	102	129
85	40	58	80	105	133
90	42	60	82	108	136
95	44	62	85	111	140
100	46	64	87	114	143
105	47	66	90	117	146
110	49	68	92	119	149
115	51	70	94	122	152
120	52	72	96	124	154

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	40	57	79	102
20	29	45	66	90	117
25	30	47	68	92	120
30	30	47	68	92	120
35	30	47	68	92	120
40	30	47	68	92	120
45	29	44	64	88	114
50	27	41	60	82	107
55	25	38	56	76	99
60	23	35	51	69	90
65	20	32	46	63	81
70	18	28	41	56	73
75	16	25	37	50	65
80	15	23	33	45	58
85	13	20	29	40	52
90	12	18	27	36	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	21	43	74	113	158
55	28	52	86	127	175
60	35	61	97	141	191
65	41	70	108	155	207
70	48	79	119	168	222
75	55	88	130	181	237
80	62	96	140	193	251
85	69	105	151	205	264
90	76	113	161	216	277
95	82	121	170	227	290
100	89	129	180	238	302
105	95	137	189	249	314
110	102	145	198	259	325
115	108	152	206	269	337
120	114	159	215	279	347
125	120	167	223	288	358
130	126	174	232	298	368
135	132	181	240	307	379
140	138	188	248	316	388

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	48	80	122	173	230
20	55	92	140	198	264
25	56	94	143	203	270
30	56	94	143	203	270
35	56	94	143	203	270
40	56	94	143	203	270
45	53	89	136	193	257
50	50	84	128	181	241
55	46	77	118	168	223
60	42	71	108	153	203
65	38	64	97	138	184
70	34	57	87	124	165
75	31	51	78	111	147
80	27	46	70	99	132
85	25	41	63	89	118
90	22	37	56	80	106

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	19	32	49	69	92
45	22	35	53	74	98
50	25	39	57	79	103
55	27	42	61	83	108
60	29	45	64	88	113
65	32	48	68	92	117
70	34	50	71	95	122
75	36	53	74	99	126
80	38	55	77	102	129
85	40	58	80	105	133
90	42	60	82	108	136
95	44	62	85	111	140
100	46	64	87	114	143
105	47	66	90	117	146
110	49	68	92	119	149
115	51	70	94	122	152
120	52	72	96	124	154

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	40	57	79	102
20	29	45	66	90	117
25	30	47	68	92	120
30	30	47	68	92	120
35	30	47	68	92	120
40	30	47	68	92	120
45	29	44	64	88	114
50	27	41	60	82	107
55	25	38	56	76	99
60	23	35	51	69	90
65	20	32	46	63	81
70	18	28	41	56	73
75	16	25	37	50	65
80	15	23	33	45	58
85	13	20	29	40	52
90	12	18	27	36	47

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	21	43	74	113	158
55	28	52	86	127	175
60	35	61	97	141	191
65	41	70	108	155	207
70	48	79	119	168	222
75	55	88	130	181	237
80	62	96	140	193	251
85	69	105	151	205	264
90	76	113	161	216	277
95	82	121	170	227	290
100	89	129	180	238	302
105	95	137	189	249	314
110	102	145	198	259	325
115	108	152	206	269	337
120	114	159	215	279	347
125	120	167	223	288	358
130	126	174	232	298	368
135	132	181	240	307	379
140	138	188	248	316	388

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	48	80	122	173	230
20	55	92	140	198	264
25	56	94	143	203	270
30	56	94	143	203	270
35	56	94	143	203	270
40	56	94	143	203	270
45	53	89	136	193	257
50	50	84	128	181	241
55	46	77	118	168	223
60	42	71	108	153	203
65	38	64	97	138	184
70	34	57	87	124	165
75	31	51	78	111	147
80	27	46	70	99	132
85	25	41	63	89	118
90	22	37	56	80	106

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	19	32	49	69	92
45	22	35	53	74	98
50	25	39	57	79	103
55	27	42	61	83	108
60	29	45	64	88	113
65	32	48	68	92	117
70	34	50	71	95	122
75	36	53	74	99	126
80	38	55	77	102	129
85	40	58	80	105	133
90	42	60	82	108	136
95	44	62	85	111	140
100	46	64	87	114	143
105	47	66	90	117	146
110	49	68	92	119	149
115	51	70	94	122	152
120	52	72	96	124	154

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	40	57	79	102
20	29	45	66	90	117
25	30	47	68	92	120
30	30	47	68	92	120
35	30	47	68	92	120
40	30	47	68	92	120
45	29	44	64	88	114
50	27	41	60	82	107
55	25	38	56	76	99
60	23	35	51	69	90
65	20	32	46	63	81
70	18	28	41	56	73
75	16	25	37	50	65
80	15	23	33	45	58
85	13	20	29	40	52
90	12	18	27	36	47