Strength Level Calculator
Sled Hack Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Sled Hack Squat is about 157 kg (346 lb) and advanced is about 220 kg. For a 60 kg (132 lb) woman, intermediate is about 89 kg and advanced about 135 kg. Enter your own numbers below to see your level.
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Sled Hack Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 36 kg · 79 lb | 64 kg · 141 lb | 118 kg · 260 lb | 172 kg · 378 lb | 247 kg · 545 lb |
| 70 kg · 154 lb | 47 kg · 104 lb | 80 kg · 176 lb | 138 kg · 304 lb | 197 kg · 433 lb | 276 kg · 609 lb |
| 80 kg · 176 lb | 59 kg · 129 lb | 95 kg · 209 lb | 157 kg · 347 lb | 220 kg · 484 lb | 303 kg · 669 lb |
| 90 kg · 198 lb | 70 kg · 154 lb | 109 kg · 241 lb | 175 kg · 386 lb | 241 kg · 532 lb | 328 kg · 724 lb |
| 100 kg · 220 lb | 81 kg · 178 lb | 123 kg · 272 lb | 192 kg · 424 lb | 261 kg · 576 lb | 351 kg · 775 lb |
| 110 kg · 243 lb | 91 kg · 201 lb | 137 kg · 301 lb | 208 kg · 460 lb | 280 kg · 618 lb | 373 kg · 823 lb |
| 120 kg · 265 lb | 102 kg · 224 lb | 149 kg · 329 lb | 224 kg · 493 lb | 298 kg · 657 lb | 394 kg · 868 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 16 kg · 35 lb | 34 kg · 75 lb | 78 kg · 171 lb | 121 kg · 266 lb | 186 kg · 409 lb |
| 60 kg · 132 lb | 21 kg · 47 lb | 43 kg · 94 lb | 89 kg · 196 lb | 135 kg · 298 lb | 203 kg · 448 lb |
| 70 kg · 154 lb | 27 kg · 59 lb | 50 kg · 111 lb | 99 kg · 219 lb | 149 kg · 328 lb | 219 kg · 483 lb |
| 80 kg · 176 lb | 32 kg · 70 lb | 58 kg · 127 lb | 109 kg · 241 lb | 161 kg · 354 lb | 233 kg · 514 lb |
| 90 kg · 198 lb | 36 kg · 80 lb | 64 kg · 142 lb | 118 kg · 260 lb | 172 kg · 378 lb | 246 kg · 543 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 Sled Hack Squat strength level?
- Enter your Sled 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 Sled Hack Squat weight?
- The median (intermediate) Sled Hack Squat one-rep max is about 157 kg for an 80 kg man and about 89 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Sled Hack Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Sled Hack Squat at about 157 kg (346 lb) and advanced at about 220 kg (485 lb). For a 60 kg (132 lb) woman, intermediate is about 89 kg (196 lb) and advanced about 135 kg (298 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.