Strength Level Calculator
Barbell Hack Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Barbell Hack Squat is about 133 kg (293 lb) and advanced is about 178 kg. For a 60 kg (132 lb) woman, intermediate is about 47 kg and advanced about 64 kg. Enter your own numbers below to see your level.
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Barbell Hack Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 38 kg · 84 lb | 61 kg · 133 lb | 99 kg · 219 lb | 138 kg · 304 lb | 189 kg · 417 lb |
| 70 kg · 154 lb | 49 kg · 108 lb | 75 kg · 165 lb | 117 kg · 258 lb | 159 kg · 350 lb | 214 kg · 471 lb |
| 80 kg · 176 lb | 60 kg · 132 lb | 89 kg · 195 lb | 133 kg · 294 lb | 178 kg · 393 lb | 236 kg · 520 lb |
| 90 kg · 198 lb | 70 kg · 155 lb | 102 kg · 224 lb | 149 kg · 329 lb | 197 kg · 434 lb | 257 kg · 566 lb |
| 100 kg · 220 lb | 81 kg · 178 lb | 114 kg · 252 lb | 164 kg · 361 lb | 214 kg · 471 lb | 276 kg · 609 lb |
| 110 kg · 243 lb | 91 kg · 200 lb | 126 kg · 278 lb | 178 kg · 392 lb | 230 kg · 507 lb | 294 kg · 649 lb |
| 120 kg · 265 lb | 100 kg · 221 lb | 138 kg · 303 lb | 191 kg · 422 lb | 245 kg · 540 lb | 311 kg · 686 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 16 kg · 36 lb | 26 kg · 57 lb | 42 kg · 93 lb | 59 kg · 130 lb | 81 kg · 179 lb |
| 60 kg · 132 lb | 19 kg · 42 lb | 29 kg · 65 lb | 47 kg · 103 lb | 64 kg · 142 lb | 87 kg · 193 lb |
| 70 kg · 154 lb | 22 kg · 48 lb | 33 kg · 72 lb | 51 kg · 112 lb | 69 kg · 153 lb | 93 kg · 205 lb |
| 80 kg · 176 lb | 24 kg · 53 lb | 36 kg · 79 lb | 55 kg · 121 lb | 74 kg · 162 lb | 98 kg · 216 lb |
| 90 kg · 198 lb | 26 kg · 58 lb | 39 kg · 85 lb | 58 kg · 128 lb | 78 kg · 171 lb | 103 kg · 226 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Barbell Hack Squat strength level?
- Enter your Barbell Hack Squat one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Barbell Hack Squat weight?
- The median (intermediate) Barbell Hack Squat one-rep max is about 133 kg for an 80 kg man and about 47 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Barbell Hack Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Barbell Hack Squat at about 133 kg (293 lb) and advanced at about 178 kg (392 lb). For a 60 kg (132 lb) woman, intermediate is about 47 kg (104 lb) and advanced about 64 kg (141 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.