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Shoulders Shoulders
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Legs Legs
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Core Core

Safety Bar Squat

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

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Safety Bar Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 336 lb
Women 197 lb

Safety Bar Squat: Average weight [1RM]

Level Men Women
Beginner 160 lb 84 lb
Novice 238 lb 133 lb
Intermediate 336 lb 197 lb
Advanced 451 lb 273 lb
Elite 577 lb 357 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.

Safety Bar Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
11067113173247329
12080130194271357
13094146214295384
140107163234318410
150120179253340436
160133194271362460
170145209289382483
180158224307402505
190170239324422527
200182253340440548
210194267356459568
220205281372477588
230217294387494607
240228307402511626
250239320417527644
260250332431543662
270260344445559679
280271356459574696
290281368472589713
300291380485604729
310301391498618744

Men by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
15136202286384491
20155231327440562
25160238336451577
30160238336451577
35160238336451577
40160238336451577
45151225319428547
50142211299402514
55131196277371475
60120179252339434
65108161228306392
7097145205275352
7587129183246314
8078116164220281
8570104147197252
906394132178227

Women by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
904985133192258
1005694145206275
11063104156219290
12070112167232304
13077120177244318
14083128186255330
15089136195266343
16095143204276354
170101150212285365
180106157220295376
190112163228304386
200117170236312395
210122176243321405
220127182250329414
230132188257336422
240137193263344431
250141199270351439
260146204276358447

Women by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
1571113168232304
2082130192266348
2584133197273357
3084133197273357
3584133197273357
4084133197273357
4579126187259339
5075118175243318
5569110162225294
6063100148205269
655790134185243
705181120166218
754672107149195
80416596133174
85375886119156
90335277107141

Note: A standard gym barbell usually weighs 44 lb.

Muscles worked

Group Muscles
Primary muscles Quadriceps, Gluteus maximus
Secondary muscles Hamstrings, Adductors, Erector spinae
Stabilizers External obliques
Grip None

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Review weight, reps, and progress in one place.

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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%

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Clap Pull-Up
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Chest

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Dumbbell Bench Press
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Chest / Dumbbell
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Chest / Dumbbell
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Chest / Machine
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Chest / Cable
Chest Press
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Floor Press
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Incline Dumbbell Fly
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Chest / Dumbbell
Dumbbell Floor Press
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Chest / Dumbbell
Decline Dumbbell Bench Press
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Chest / Dumbbell
Paused Bench Press
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Diamond Push-Up
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Wide-Grip Bench Press
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Chin Ups
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Back / Bodyweight
Dumbbell Row
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Back / Dumbbell
Seated Cable Row
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Back / Cable
Barbell Shrug
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Back / Barbell
T-Bar Row
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Dumbbell Shrug
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Back / Dumbbell
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Machine Row
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Back / Machine
Dumbbell Pullover
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Back / Dumbbell
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Back / Dumbbell
Chest-Supported Dumbbell Row
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Back / Dumbbell
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Back Extension
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Bench Pull
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Machine Back Extension
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Back / Machine
Barbell Pullover
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Back / Barbell
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Cable Upright Row
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Back / Cable
Machine Shrug
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Back / Machine
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Smith Machine Shrug
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Back / Dumbbell
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Back / Cable
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Bent-Arm Barbell Pullover
Back / Barbell
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Behind-The-Back Barbell Shrug
Behind-The-Back Barbell Shrug
Back / Barbell
Reverse Hyperextension
Reverse Hyperextension
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Shoulders

Shoulder Press
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Dumbbell Shoulder Press
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Shoulders / Dumbbell
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Shoulders / Dumbbell
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Zottman Curl
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Seated Dumbbell Curl
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Cheat Curl
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Cable Hammer Curl
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Incline Cable Curl
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Leg Extension
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Horizontal Leg Press
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Hack Squat
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Legs
Seated Leg Curl
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Legs
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Lying Leg Curl
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Legs
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Box Squat
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Bodyweight Squat
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Vertical Leg Press
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Legs
Smith Machine Squat
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Legs
Good Morning
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Zercher Squat
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Barbell Lunge
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Legs / Barbell
Hip Adduction
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Legs
Overhead Squat
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Legs
Barbell Calf Raise
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Legs / Barbell
Dumbbell Squat
Dumbbell Squat
Legs / Dumbbell
Split Squat
Split Squat
Legs
Dumbbell Calf Raise
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Legs / Dumbbell
Cable Pull-Through
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Legs / Cable
Standing Leg Curl
Standing Leg Curl
Legs
Landmine Squat
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Legs
Barbell Reverse Lunge
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Legs / Barbell
Barbell Glute Bridge
Barbell Glute Bridge
Legs / Barbell
Single-Leg Press
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Legs
Sled Press Calf Raise
Sled Press Calf Raise
Legs
Single-Leg Squat
Single-Leg Squat
Legs
Belt Squat
Belt Squat
Legs
Safety Bar Squat
Safety Bar Squat
Legs
Pistol Squat
Pistol Squat
Legs
Paused Squat
Paused Squat
Legs
Barbell Hack Squat
Barbell Hack Squat
Legs / Barbell
Sumo Squat
Sumo Squat
Legs
Cable Kickback
Cable Kickback
Legs / Cable
Bodyweight Calf Raise
Bodyweight Calf Raise
Legs
Lunge
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Legs
Glute Bridge
Glute Bridge
Legs
Pin Squat
Pin Squat
Legs
Walking Lunge
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Legs
Dumbbell Front Squat
Dumbbell Front Squat
Legs / Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat
Legs / Dumbbell
Reverse Lunge
Reverse Lunge
Legs
Squat Jump
Squat Jump
Legs
Nordic Hamstring Curl
Nordic Hamstring Curl
Legs
Sissy Squat
Sissy Squat
Legs
Half Squat
Half Squat
Legs
Glute Ham Raise
Glute Ham Raise
Legs
Cable Leg Extension
Cable Leg Extension
Legs / Cable
Single-Leg Seated Calf Raise
Single-Leg Seated Calf Raise
Legs
Side Lunge
Side Lunge
Legs
Glute Kickback
Glute Kickback
Legs
Donkey Calf Raise
Donkey Calf Raise
Legs
Dumbbell Walking Calf Raise
Dumbbell Walking Calf Raise
Legs / Dumbbell
Side Leg Raise
Side Leg Raise
Legs / Bodyweight
Jefferson Squat
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Legs
Floor Hip Abduction
Floor Hip Abduction
Legs
Hip Extension
Hip Extension
Legs
Floor Hip Extension
Floor Hip Extension
Legs

Core

Sit-Up
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Core / Bodyweight
Cable Crunches
Cable Crunches
Core / Cable
Machine Seated Crunches
Machine Seated Crunches
Core / Machine
Crunches
Crunches
Core / Bodyweight
Dumbbell Side Bend
Dumbbell Side Bend
Core / Dumbbell
Cable Woodchopper
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Core / Cable
Hanging Leg Raise
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Russian Twist
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Core / Bodyweight
Lying Leg Raise
Lying Leg Raise
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Decline Sit-Up
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Core / Bodyweight
Hanging Knee Raise
Hanging Knee Raise
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AB Wheel Roller
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Toes To Bar
Toes To Bar
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Decline Crunches
Decline Crunches
Core / Bodyweight
Jumping Jack
Jumping Jack
Core / Bodyweight
Bicycle Crunches
Bicycle Crunches
Core / Bodyweight
Reverse Crunches
Reverse Crunches
Core / Bodyweight
Flutter Kicks
Flutter Kicks
Core / Bodyweight
Mountain Climbers
Mountain Climbers
Core / Bodyweight
High Pulley Crunches
High Pulley Crunches
Core / Bodyweight
Standing Cable Crunches
Standing Cable Crunches
Core / Cable
Superman
Superman
Core / Bodyweight
Side Crunch
Side Crunch
Core / Bodyweight
Roman Chair Side Bend
Roman Chair Side Bend
Core
Scissor Kick
Scissor Kick
Core / Bodyweight