Strength Level Calculator
Goblet Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Goblet Squat is about 45 kg (99 lb) and advanced is about 63 kg. For a 60 kg (132 lb) woman, intermediate is about 26 kg and advanced about 37 kg. Enter your own numbers below to see your level.
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Goblet Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 11 kg · 24 lb | 19 kg · 43 lb | 36 kg · 80 lb | 53 kg · 117 lb | 77 kg · 169 lb |
| 70 kg · 154 lb | 13 kg · 29 lb | 23 kg · 50 lb | 41 kg · 89 lb | 58 kg · 129 lb | 83 kg · 183 lb |
| 80 kg · 176 lb | 15 kg · 34 lb | 26 kg · 57 lb | 45 kg · 98 lb | 63 kg · 140 lb | 89 kg · 196 lb |
| 90 kg · 198 lb | 18 kg · 39 lb | 29 kg · 64 lb | 48 kg · 107 lb | 68 kg · 150 lb | 94 kg · 207 lb |
| 100 kg · 220 lb | 20 kg · 44 lb | 32 kg · 70 lb | 52 kg · 114 lb | 72 kg · 159 lb | 99 kg · 218 lb |
| 110 kg · 243 lb | 22 kg · 48 lb | 34 kg · 76 lb | 55 kg · 121 lb | 76 kg · 167 lb | 103 kg · 228 lb |
| 120 kg · 265 lb | 24 kg · 53 lb | 37 kg · 81 lb | 58 kg · 128 lb | 80 kg · 175 lb | 108 kg · 237 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 8 kg · 18 lb | 14 kg · 31 lb | 25 kg · 54 lb | 35 kg · 78 lb | 50 kg · 110 lb |
| 60 kg · 132 lb | 9 kg · 21 lb | 15 kg · 34 lb | 26 kg · 58 lb | 37 kg · 82 lb | 52 kg · 114 lb |
| 70 kg · 154 lb | 10 kg · 22 lb | 17 kg · 37 lb | 28 kg · 61 lb | 39 kg · 86 lb | 54 kg · 119 lb |
| 80 kg · 176 lb | 11 kg · 24 lb | 18 kg · 39 lb | 29 kg · 64 lb | 40 kg · 89 lb | 56 kg · 123 lb |
| 90 kg · 198 lb | 12 kg · 25 lb | 18 kg · 41 lb | 30 kg · 66 lb | 42 kg · 92 lb | 57 kg · 126 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 Goblet Squat strength level?
- Enter your Goblet 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 Goblet Squat weight?
- The median (intermediate) Goblet Squat one-rep max is about 45 kg for an 80 kg man and about 26 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Goblet Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Goblet Squat at about 45 kg (99 lb) and advanced at about 63 kg (139 lb). For a 60 kg (132 lb) woman, intermediate is about 26 kg (57 lb) and advanced about 37 kg (82 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.