Goblet Squat

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

Log Goblet Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 93 lb

Women 58 lb

Goblet Squat: Average weight [1RM]

Level
Beginner	30 lb	20 lb
Novice	56 lb	37 lb
Intermediate	93 lb	58 lb
Advanced	140 lb	85 lb
Elite	192 lb	115 lb

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 (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	17	37	67	105	150
120	20	41	72	112	158
130	22	45	77	118	165
140	25	48	82	123	172
150	27	52	86	129	178
160	30	55	90	134	184
170	32	58	94	139	190
180	34	61	98	144	195
190	37	64	102	149	201
200	39	67	106	153	206
210	41	70	109	157	211
220	43	73	113	161	216
230	45	76	116	165	220
240	47	78	119	169	225
250	49	81	123	173	229
260	51	83	126	177	233
270	53	86	129	180	237
280	55	88	132	184	241
290	57	91	134	187	245
300	59	93	137	190	249
310	60	95	140	194	253

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	119	164
20	29	55	91	136	187
25	30	56	93	140	192
30	30	56	93	140	192
35	30	56	93	140	192
40	30	56	93	140	192
45	28	53	89	132	182
50	26	50	83	124	171
55	24	46	77	115	158
60	22	42	70	105	145
65	20	38	63	95	131
70	18	34	57	85	117
75	16	31	51	76	105
80	14	27	45	68	94
85	13	25	41	61	84
90	12	22	37	55	76

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	30	50	74	103
100	17	32	52	77	105
110	18	33	54	79	108
120	19	34	55	81	110
130	20	36	57	83	113
140	21	37	58	85	115
150	22	38	60	87	117
160	23	39	61	88	119
170	23	40	62	90	120
180	24	41	64	91	122
190	25	42	65	93	124
200	25	43	66	94	125
210	26	44	67	95	127
220	27	44	68	96	128
230	27	45	69	97	129
240	28	46	70	99	131
250	28	47	71	100	132
260	29	47	72	101	133

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	50	72	98
20	20	36	57	83	112
25	20	37	58	85	115
30	20	37	58	85	115
35	20	37	58	85	115
40	20	37	58	85	115
45	19	35	55	81	109
50	18	33	52	76	103
55	17	30	48	70	95
60	15	27	44	64	87
65	14	25	40	58	78
70	12	22	35	52	70
75	11	20	32	46	63
80	10	18	28	41	56
85	9	16	25	37	50
90	8	14	23	33	45

Note: A standard gym barbell usually weighs 44 lb.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Goblet 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

Bulgarian Split Squat

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	17	37	67	105	150
120	20	41	72	112	158
130	22	45	77	118	165
140	25	48	82	123	172
150	27	52	86	129	178
160	30	55	90	134	184
170	32	58	94	139	190
180	34	61	98	144	195
190	37	64	102	149	201
200	39	67	106	153	206
210	41	70	109	157	211
220	43	73	113	161	216
230	45	76	116	165	220
240	47	78	119	169	225
250	49	81	123	173	229
260	51	83	126	177	233
270	53	86	129	180	237
280	55	88	132	184	241
290	57	91	134	187	245
300	59	93	137	190	249
310	60	95	140	194	253

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	119	164
20	29	55	91	136	187
25	30	56	93	140	192
30	30	56	93	140	192
35	30	56	93	140	192
40	30	56	93	140	192
45	28	53	89	132	182
50	26	50	83	124	171
55	24	46	77	115	158
60	22	42	70	105	145
65	20	38	63	95	131
70	18	34	57	85	117
75	16	31	51	76	105
80	14	27	45	68	94
85	13	25	41	61	84
90	12	22	37	55	76

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	30	50	74	103
100	17	32	52	77	105
110	18	33	54	79	108
120	19	34	55	81	110
130	20	36	57	83	113
140	21	37	58	85	115
150	22	38	60	87	117
160	23	39	61	88	119
170	23	40	62	90	120
180	24	41	64	91	122
190	25	42	65	93	124
200	25	43	66	94	125
210	26	44	67	95	127
220	27	44	68	96	128
230	27	45	69	97	129
240	28	46	70	99	131
250	28	47	71	100	132
260	29	47	72	101	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	50	72	98
20	20	36	57	83	112
25	20	37	58	85	115
30	20	37	58	85	115
35	20	37	58	85	115
40	20	37	58	85	115
45	19	35	55	81	109
50	18	33	52	76	103
55	17	30	48	70	95
60	15	27	44	64	87
65	14	25	40	58	78
70	12	22	35	52	70
75	11	20	32	46	63
80	10	18	28	41	56
85	9	16	25	37	50
90	8	14	23	33	45

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	17	37	67	105	150
120	20	41	72	112	158
130	22	45	77	118	165
140	25	48	82	123	172
150	27	52	86	129	178
160	30	55	90	134	184
170	32	58	94	139	190
180	34	61	98	144	195
190	37	64	102	149	201
200	39	67	106	153	206
210	41	70	109	157	211
220	43	73	113	161	216
230	45	76	116	165	220
240	47	78	119	169	225
250	49	81	123	173	229
260	51	83	126	177	233
270	53	86	129	180	237
280	55	88	132	184	241
290	57	91	134	187	245
300	59	93	137	190	249
310	60	95	140	194	253

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	119	164
20	29	55	91	136	187
25	30	56	93	140	192
30	30	56	93	140	192
35	30	56	93	140	192
40	30	56	93	140	192
45	28	53	89	132	182
50	26	50	83	124	171
55	24	46	77	115	158
60	22	42	70	105	145
65	20	38	63	95	131
70	18	34	57	85	117
75	16	31	51	76	105
80	14	27	45	68	94
85	13	25	41	61	84
90	12	22	37	55	76

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	30	50	74	103
100	17	32	52	77	105
110	18	33	54	79	108
120	19	34	55	81	110
130	20	36	57	83	113
140	21	37	58	85	115
150	22	38	60	87	117
160	23	39	61	88	119
170	23	40	62	90	120
180	24	41	64	91	122
190	25	42	65	93	124
200	25	43	66	94	125
210	26	44	67	95	127
220	27	44	68	96	128
230	27	45	69	97	129
240	28	46	70	99	131
250	28	47	71	100	132
260	29	47	72	101	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	50	72	98
20	20	36	57	83	112
25	20	37	58	85	115
30	20	37	58	85	115
35	20	37	58	85	115
40	20	37	58	85	115
45	19	35	55	81	109
50	18	33	52	76	103
55	17	30	48	70	95
60	15	27	44	64	87
65	14	25	40	58	78
70	12	22	35	52	70
75	11	20	32	46	63
80	10	18	28	41	56
85	9	16	25	37	50
90	8	14	23	33	45

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	17	37	67	105	150
120	20	41	72	112	158
130	22	45	77	118	165
140	25	48	82	123	172
150	27	52	86	129	178
160	30	55	90	134	184
170	32	58	94	139	190
180	34	61	98	144	195
190	37	64	102	149	201
200	39	67	106	153	206
210	41	70	109	157	211
220	43	73	113	161	216
230	45	76	116	165	220
240	47	78	119	169	225
250	49	81	123	173	229
260	51	83	126	177	233
270	53	86	129	180	237
280	55	88	132	184	241
290	57	91	134	187	245
300	59	93	137	190	249
310	60	95	140	194	253

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	25	48	79	119	164
20	29	55	91	136	187
25	30	56	93	140	192
30	30	56	93	140	192
35	30	56	93	140	192
40	30	56	93	140	192
45	28	53	89	132	182
50	26	50	83	124	171
55	24	46	77	115	158
60	22	42	70	105	145
65	20	38	63	95	131
70	18	34	57	85	117
75	16	31	51	76	105
80	14	27	45	68	94
85	13	25	41	61	84
90	12	22	37	55	76

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	16	30	50	74	103
100	17	32	52	77	105
110	18	33	54	79	108
120	19	34	55	81	110
130	20	36	57	83	113
140	21	37	58	85	115
150	22	38	60	87	117
160	23	39	61	88	119
170	23	40	62	90	120
180	24	41	64	91	122
190	25	42	65	93	124
200	25	43	66	94	125
210	26	44	67	95	127
220	27	44	68	96	128
230	27	45	69	97	129
240	28	46	70	99	131
250	28	47	71	100	132
260	29	47	72	101	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	17	31	50	72	98
20	20	36	57	83	112
25	20	37	58	85	115
30	20	37	58	85	115
35	20	37	58	85	115
40	20	37	58	85	115
45	19	35	55	81	109
50	18	33	52	76	103
55	17	30	48	70	95
60	15	27	44	64	87
65	14	25	40	58	78
70	12	22	35	52	70
75	11	20	32	46	63
80	10	18	28	41	56
85	9	16	25	37	50
90	8	14	23	33	45