Box Squat Strength Standards

Calculate Your Box Squat Strength Level

Enter your sex, bodyweight, age, and box squat set weight to estimate your strength level. Use 1 rep for a true 1RM, or enter the reps completed for a multi-rep set.

Sex

Bodyweight

Age

Performance

Reps completed

Your strength level

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Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Male Box Squat Standards

Male Box Squat Strength Standards

Strength Level	Weight
Beginner	165 lb
Novice	245 lb
Intermediate	340 lb
Advanced	455 lb
Elite	580 lb

Male Box Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	1.00x
Novice	1.50x
Intermediate	2.00x
Advanced	2.50x
Elite	3.25x

Male Box Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	90 lb	145 lb	215 lb	295 lb	390 lb
120 lb	105 lb	165 lb	235 lb	320 lb	415 lb
130 lb	120 lb	180 lb	255 lb	345 lb	440 lb
140 lb	135 lb	195 lb	275 lb	365 lb	465 lb
150 lb	145 lb	210 lb	295 lb	390 lb	490 lb
160 lb	160 lb	225 lb	310 lb	410 lb	515 lb
170 lb	170 lb	240 lb	330 lb	430 lb	535 lb
180 lb	185 lb	255 lb	345 lb	445 lb	555 lb
190 lb	195 lb	270 lb	360 lb	465 lb	575 lb
200 lb	205 lb	285 lb	375 lb	485 lb	595 lb
210 lb	220 lb	295 lb	390 lb	500 lb	615 lb
220 lb	230 lb	310 lb	405 lb	515 lb	635 lb
230 lb	240 lb	320 lb	420 lb	535 lb	650 lb
240 lb	250 lb	335 lb	435 lb	550 lb	670 lb
250 lb	260 lb	345 lb	450 lb	565 lb	685 lb
260 lb	270 lb	360 lb	460 lb	580 lb	705 lb
270 lb	280 lb	370 lb	475 lb	595 lb	720 lb
280 lb	290 lb	380 lb	485 lb	605 lb	735 lb
290 lb	300 lb	390 lb	500 lb	620 lb	750 lb
300 lb	310 lb	400 lb	510 lb	635 lb	765 lb
310 lb	320 lb	415 lb	525 lb	650 lb	780 lb

Male Box Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	140 lb	205 lb	290 lb	390 lb	495 lb
20	160 lb	235 lb	335 lb	445 lb	565 lb
25	165 lb	245 lb	340 lb	455 lb	580 lb
30	165 lb	245 lb	340 lb	455 lb	580 lb
35	165 lb	245 lb	340 lb	455 lb	580 lb
40	165 lb	245 lb	340 lb	455 lb	580 lb
45	155 lb	230 lb	325 lb	435 lb	550 lb
50	145 lb	215 lb	300 lb	405 lb	515 lb
55	135 lb	200 lb	280 lb	375 lb	475 lb
60	120 lb	180 lb	255 lb	340 lb	435 lb
65	110 lb	165 lb	230 lb	310 lb	395 lb
70	100 lb	145 lb	205 lb	275 lb	355 lb
75	90 lb	130 lb	185 lb	250 lb	315 lb
80	80 lb	120 lb	165 lb	220 lb	285 lb
85	70 lb	105 lb	150 lb	200 lb	255 lb
90	65 lb	95 lb	135 lb	180 lb	225 lb

Female Box Squat Standards

Female Box Squat Strength Standards

Strength Level	Weight
Beginner	85 lb
Novice	130 lb
Intermediate	190 lb
Advanced	260 lb
Elite	335 lb

Female Box Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

Female Box Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	60 lb	100 lb	155 lb	215 lb	285 lb
100 lb	65 lb	110 lb	160 lb	225 lb	295 lb
110 lb	70 lb	115 lb	170 lb	235 lb	305 lb
120 lb	75 lb	120 lb	175 lb	240 lb	315 lb
130 lb	80 lb	125 lb	180 lb	250 lb	320 lb
140 lb	85 lb	130 lb	185 lb	255 lb	330 lb
150 lb	90 lb	135 lb	190 lb	260 lb	335 lb
160 lb	90 lb	140 lb	195 lb	265 lb	345 lb
170 lb	95 lb	140 lb	200 lb	275 lb	350 lb
180 lb	100 lb	145 lb	205 lb	280 lb	355 lb
190 lb	100 lb	150 lb	210 lb	285 lb	360 lb
200 lb	105 lb	155 lb	215 lb	290 lb	370 lb
210 lb	105 lb	155 lb	220 lb	295 lb	375 lb
220 lb	110 lb	160 lb	225 lb	300 lb	380 lb
230 lb	115 lb	165 lb	230 lb	305 lb	385 lb
240 lb	115 lb	165 lb	230 lb	305 lb	390 lb
250 lb	120 lb	170 lb	235 lb	310 lb	395 lb
260 lb	120 lb	175 lb	240 lb	315 lb	400 lb

Female Box Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	70 lb	110 lb	160 lb	220 lb	285 lb
20	80 lb	125 lb	185 lb	255 lb	330 lb
25	85 lb	130 lb	190 lb	260 lb	335 lb
30	85 lb	130 lb	190 lb	260 lb	335 lb
35	85 lb	130 lb	190 lb	260 lb	335 lb
40	85 lb	130 lb	190 lb	260 lb	335 lb
45	80 lb	125 lb	180 lb	245 lb	320 lb
50	75 lb	115 lb	170 lb	230 lb	300 lb
55	70 lb	105 lb	155 lb	210 lb	275 lb
60	60 lb	95 lb	140 lb	195 lb	250 lb
65	55 lb	85 lb	125 lb	175 lb	225 lb
70	50 lb	80 lb	115 lb	155 lb	205 lb
75	45 lb	70 lb	100 lb	140 lb	185 lb
80	40 lb	65 lb	90 lb	125 lb	165 lb
85	35 lb	55 lb	80 lb	110 lb	145 lb
90	30 lb	50 lb	75 lb	100 lb	130 lb

What the Strength Levels Mean

Beginner

Stronger than roughly 5% of lifters. This level represents someone who is still relatively new to the exercise but has practiced it consistently enough to develop proper technique. They understand the basic mechanics of the movement and can perform it with proper form and control through a full range of motion.

Novice

Stronger than roughly 20% of lifters. This level represents someone who has moved beyond the beginner stage and has trained the exercise consistently for around six months. They have developed reliable technique, greater control of the movement, and a foundation of strength that comes from regular practice.

Intermediate

Stronger than roughly 50% of lifters. This level represents someone with significant experience training the exercise, typically around two years or more. They have developed solid strength, consistent technique, and a strong understanding of the movement through sustained and progressive training.

Advanced

Stronger than roughly 80% of lifters. This level represents a highly experienced lifter who has spent several years consistently training and improving the exercise. They have developed a high level of strength and technical proficiency that generally requires more than five years of focused training to achieve.

Elite

Stronger than roughly 95% of lifters. This level represents an exceptionally strong and highly experienced lifter who has spent years developing the exercise to a very high standard. They rank among the strongest people performing the movement and have reached a level of strength that may be competitive in strength sports.

Related Strength Standards

These standards are comparative benchmarks, not requirements for safe or effective training. Individual performance can vary with technique, equipment, range of motion, training history, and testing conditions.