Strength Level Calculator
Barbell Overhead Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Barbell Overhead Squat is about 82 kg (181 lb) and advanced is about 115 kg. For a 60 kg (132 lb) woman, intermediate is about 45 kg and advanced about 61 kg. Enter your own numbers below to see your level.
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Barbell Overhead Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 19 kg · 41 lb | 33 kg · 73 lb | 61 kg · 135 lb | 90 kg · 198 lb | 130 kg · 286 lb |
| 70 kg · 154 lb | 25 kg · 54 lb | 41 kg · 91 lb | 72 kg · 159 lb | 103 kg · 227 lb | 145 kg · 320 lb |
| 80 kg · 176 lb | 30 kg · 67 lb | 49 kg · 108 lb | 82 kg · 181 lb | 115 kg · 254 lb | 160 kg · 352 lb |
| 90 kg · 198 lb | 36 kg · 80 lb | 57 kg · 125 lb | 92 kg · 202 lb | 126 kg · 279 lb | 173 kg · 381 lb |
| 100 kg · 220 lb | 42 kg · 92 lb | 64 kg · 141 lb | 100 kg · 221 lb | 137 kg · 302 lb | 185 kg · 408 lb |
| 110 kg · 243 lb | 47 kg · 104 lb | 71 kg · 156 lb | 109 kg · 240 lb | 147 kg · 324 lb | 196 kg · 433 lb |
| 120 kg · 265 lb | 53 kg · 116 lb | 78 kg · 171 lb | 117 kg · 258 lb | 156 kg · 345 lb | 207 kg · 456 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 16 kg · 35 lb | 25 kg · 55 lb | 41 kg · 90 lb | 56 kg · 124 lb | 77 kg · 169 lb |
| 60 kg · 132 lb | 18 kg · 41 lb | 29 kg · 63 lb | 45 kg · 99 lb | 61 kg · 135 lb | 82 kg · 182 lb |
| 70 kg · 154 lb | 21 kg · 46 lb | 32 kg · 70 lb | 49 kg · 107 lb | 65 kg · 144 lb | 87 kg · 193 lb |
| 80 kg · 176 lb | 23 kg · 51 lb | 34 kg · 76 lb | 52 kg · 114 lb | 69 kg · 153 lb | 92 kg · 203 lb |
| 90 kg · 198 lb | 25 kg · 56 lb | 37 kg · 81 lb | 55 kg · 121 lb | 73 kg · 161 lb | 96 kg · 211 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 Overhead Squat strength level?
- Enter your Barbell Overhead 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 Overhead Squat weight?
- The median (intermediate) Barbell Overhead Squat one-rep max is about 82 kg for an 80 kg man and about 45 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Barbell Overhead Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Barbell Overhead Squat at about 82 kg (181 lb) and advanced at about 115 kg (254 lb). For a 60 kg (132 lb) woman, intermediate is about 45 kg (99 lb) and advanced about 61 kg (134 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.