Strength Level Calculator
Barbell Split Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Barbell Split Squat is about 89 kg (196 lb) and advanced is about 128 kg. For a 60 kg (132 lb) woman, intermediate is about 46 kg and advanced about 69 kg. Enter your own numbers below to see your level.
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Barbell Split Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 15 kg · 33 lb | 30 kg · 66 lb | 62 kg · 136 lb | 94 kg · 206 lb | 140 kg · 309 lb |
| 70 kg · 154 lb | 22 kg · 49 lb | 40 kg · 89 lb | 76 kg · 167 lb | 111 kg · 245 lb | 161 kg · 356 lb |
| 80 kg · 176 lb | 30 kg · 65 lb | 51 kg · 112 lb | 89 kg · 197 lb | 128 kg · 282 lb | 181 kg · 399 lb |
| 90 kg · 198 lb | 37 kg · 82 lb | 61 kg · 134 lb | 102 kg · 225 lb | 144 kg · 317 lb | 199 kg · 439 lb |
| 100 kg · 220 lb | 45 kg · 99 lb | 71 kg · 156 lb | 115 kg · 253 lb | 158 kg · 349 lb | 216 kg · 477 lb |
| 110 kg · 243 lb | 52 kg · 116 lb | 81 kg · 178 lb | 127 kg · 279 lb | 173 kg · 380 lb | 233 kg · 513 lb |
| 120 kg · 265 lb | 60 kg · 132 lb | 90 kg · 199 lb | 138 kg · 304 lb | 186 kg · 410 lb | 248 kg · 547 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 11 kg · 25 lb | 22 kg · 47 lb | 43 kg · 94 lb | 64 kg · 141 lb | 94 kg · 207 lb |
| 60 kg · 132 lb | 13 kg · 29 lb | 24 kg · 54 lb | 46 kg · 102 lb | 69 kg · 151 lb | 100 kg · 220 lb |
| 70 kg · 154 lb | 15 kg · 33 lb | 27 kg · 60 lb | 50 kg · 110 lb | 73 kg · 160 lb | 105 kg · 231 lb |
| 80 kg · 176 lb | 17 kg · 37 lb | 29 kg · 65 lb | 53 kg · 117 lb | 77 kg · 169 lb | 109 kg · 241 lb |
| 90 kg · 198 lb | 18 kg · 40 lb | 32 kg · 70 lb | 56 kg · 123 lb | 80 kg · 176 lb | 113 kg · 250 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 Split Squat strength level?
- Enter your Barbell Split 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 Split Squat weight?
- The median (intermediate) Barbell Split Squat one-rep max is about 89 kg for an 80 kg man and about 46 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Barbell Split Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Barbell Split Squat at about 89 kg (196 lb) and advanced at about 128 kg (282 lb). For a 60 kg (132 lb) woman, intermediate is about 46 kg (101 lb) and advanced about 69 kg (152 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.