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Hack Squat Strength Standards

Use these hack squat standards to compare your weight lifted with other lifters. The tables break performance into beginner, novice, intermediate, advanced, and elite levels, with separate comparisons by bodyweight, age, and sex where available.

Calculate Your Hack Squat Strength Level

Enter your sex, bodyweight, age, and hack squat one-rep max to estimate your strength level and approximate percentile.

Sex

Bodyweight

Used for the primary bodyweight-adjusted comparison.

Age

Optional. Adds a separate comparison against lifters of a similar age.

Performance

Your strength level

—

Enter your performance to calculate a strength level.

Bodyweight comparison—

Age comparison—

Overall benchmark—

Next benchmark—

Percentiles are approximate and are interpolated between the Beginner (5th), Novice (20th), Intermediate (50th), Advanced (80th), and Elite (95th) benchmarks shown on this page.

Male Hack Squat Standards

Male Hack Squat Strength Standards

Strength Level	Weight
Beginner	125 lb
Novice	215 lb
Intermediate	335 lb
Advanced	475 lb
Elite	635 lb

Male Hack Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	2.00x
Advanced	2.75x
Elite	3.75x

Male Hack Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	65 lb	125 lb	210 lb	320 lb	445 lb
120 lb	75 lb	140 lb	230 lb	345 lb	475 lb
130 lb	85 lb	155 lb	250 lb	370 lb	500 lb
140 lb	100 lb	170 lb	270 lb	390 lb	530 lb
150 lb	110 lb	185 lb	290 lb	415 lb	555 lb
160 lb	120 lb	200 lb	305 lb	435 lb	580 lb
170 lb	130 lb	215 lb	325 lb	455 lb	600 lb
180 lb	140 lb	230 lb	340 lb	475 lb	625 lb
190 lb	150 lb	240 lb	355 lb	495 lb	645 lb
200 lb	160 lb	255 lb	370 lb	510 lb	665 lb
210 lb	170 lb	265 lb	385 lb	530 lb	685 lb
220 lb	180 lb	280 lb	400 lb	545 lb	705 lb
230 lb	190 lb	290 lb	415 lb	565 lb	725 lb
240 lb	200 lb	300 lb	430 lb	580 lb	745 lb
250 lb	210 lb	315 lb	445 lb	595 lb	760 lb
260 lb	220 lb	325 lb	455 lb	610 lb	780 lb
270 lb	230 lb	335 lb	470 lb	625 lb	795 lb
280 lb	235 lb	345 lb	480 lb	640 lb	810 lb
290 lb	245 lb	355 lb	495 lb	655 lb	825 lb
300 lb	255 lb	365 lb	505 lb	665 lb	840 lb
310 lb	265 lb	375 lb	515 lb	680 lb	855 lb

Male Hack Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	110 lb	185 lb	285 lb	405 lb	540 lb
20	125 lb	210 lb	325 lb	465 lb	620 lb
25	125 lb	215 lb	335 lb	475 lb	635 lb
30	125 lb	215 lb	335 lb	475 lb	635 lb
35	125 lb	215 lb	335 lb	475 lb	635 lb
40	125 lb	215 lb	335 lb	475 lb	635 lb
45	120 lb	205 lb	315 lb	450 lb	600 lb
50	110 lb	190 lb	295 lb	420 lb	560 lb
55	105 lb	175 lb	270 lb	390 lb	520 lb
60	95 lb	160 lb	250 lb	355 lb	475 lb
65	85 lb	145 lb	225 lb	320 lb	430 lb
70	75 lb	130 lb	200 lb	290 lb	385 lb
75	70 lb	115 lb	180 lb	260 lb	345 lb
80	60 lb	105 lb	160 lb	230 lb	310 lb
85	55 lb	95 lb	145 lb	205 lb	275 lb
90	50 lb	85 lb	130 lb	185 lb	250 lb

Female Hack Squat Standards

Female Hack Squat Strength Standards

Strength Level	Weight
Beginner	55 lb
Novice	115 lb
Intermediate	200 lb
Advanced	310 lb
Elite	440 lb

Female Hack Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.00x

Female Hack Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	30 lb	80 lb	150 lb	245 lb	355 lb
100 lb	35 lb	85 lb	160 lb	260 lb	370 lb
110 lb	40 lb	95 lb	170 lb	270 lb	385 lb
120 lb	45 lb	100 lb	180 lb	280 lb	400 lb
130 lb	50 lb	105 lb	190 lb	295 lb	415 lb
140 lb	55 lb	115 lb	195 lb	305 lb	425 lb
150 lb	60 lb	120 lb	205 lb	315 lb	435 lb
160 lb	65 lb	125 lb	210 lb	320 lb	450 lb
170 lb	65 lb	130 lb	220 lb	330 lb	460 lb
180 lb	70 lb	135 lb	225 lb	340 lb	470 lb
190 lb	75 lb	140 lb	235 lb	350 lb	480 lb
200 lb	80 lb	145 lb	240 lb	355 lb	485 lb
210 lb	80 lb	150 lb	245 lb	365 lb	495 lb
220 lb	85 lb	155 lb	250 lb	370 lb	505 lb
230 lb	90 lb	160 lb	255 lb	375 lb	510 lb
240 lb	90 lb	165 lb	265 lb	385 lb	520 lb
250 lb	95 lb	170 lb	270 lb	390 lb	530 lb
260 lb	100 lb	175 lb	275 lb	395 lb	535 lb

Female Hack Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	45 lb	100 lb	170 lb	265 lb	375 lb
20	55 lb	110 lb	195 lb	305 lb	425 lb
25	55 lb	115 lb	200 lb	310 lb	440 lb
30	55 lb	115 lb	200 lb	310 lb	440 lb
35	55 lb	115 lb	200 lb	310 lb	440 lb
40	55 lb	115 lb	200 lb	310 lb	440 lb
45	50 lb	110 lb	190 lb	295 lb	415 lb
50	50 lb	100 lb	180 lb	275 lb	390 lb
55	45 lb	95 lb	165 lb	255 lb	360 lb
60	40 lb	85 lb	150 lb	230 lb	325 lb
65	35 lb	75 lb	135 lb	210 lb	295 lb
70	35 lb	70 lb	120 lb	190 lb	265 lb
75	30 lb	60 lb	110 lb	170 lb	240 lb
80	25 lb	55 lb	95 lb	150 lb	215 lb
85	25 lb	50 lb	85 lb	135 lb	190 lb
90	20 lb	45 lb	80 lb	120 lb	170 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.