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Zercher Squat Strength Standards

Calculate Your Zercher Squat Strength Level

Enter your sex, bodyweight, age, and zercher 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 Zercher Squat Standards

Male Zercher Squat Strength Standards

Strength Level	Weight
Beginner	115 lb
Novice	175 lb
Intermediate	255 lb
Advanced	345 lb
Elite	440 lb

Male Zercher Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

Male Zercher Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110 lb	60 lb	100 lb	150 lb	215 lb	285 lb
120 lb	70 lb	110 lb	165 lb	235 lb	305 lb
130 lb	80 lb	125 lb	180 lb	250 lb	330 lb
140 lb	90 lb	135 lb	195 lb	270 lb	345 lb
150 lb	100 lb	150 lb	210 lb	285 lb	365 lb
160 lb	105 lb	160 lb	225 lb	300 lb	385 lb
170 lb	115 lb	170 lb	240 lb	315 lb	400 lb
180 lb	125 lb	180 lb	250 lb	330 lb	420 lb
190 lb	135 lb	190 lb	265 lb	345 lb	435 lb
200 lb	145 lb	205 lb	275 lb	360 lb	450 lb
210 lb	150 lb	215 lb	290 lb	375 lb	465 lb
220 lb	160 lb	225 lb	300 lb	385 lb	480 lb
230 lb	170 lb	235 lb	310 lb	400 lb	495 lb
240 lb	175 lb	240 lb	320 lb	410 lb	510 lb
250 lb	185 lb	250 lb	330 lb	425 lb	520 lb
260 lb	195 lb	260 lb	345 lb	435 lb	535 lb
270 lb	200 lb	270 lb	355 lb	445 lb	545 lb
280 lb	210 lb	280 lb	365 lb	460 lb	560 lb
290 lb	215 lb	285 lb	375 lb	470 lb	570 lb
300 lb	225 lb	295 lb	380 lb	480 lb	585 lb
310 lb	230 lb	305 lb	390 lb	490 lb	595 lb

Male Zercher Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	100 lb	150 lb	215 lb	290 lb	375 lb
20	115 lb	170 lb	245 lb	335 lb	430 lb
25	115 lb	175 lb	255 lb	345 lb	440 lb
30	115 lb	175 lb	255 lb	345 lb	440 lb
35	115 lb	175 lb	255 lb	345 lb	440 lb
40	115 lb	175 lb	255 lb	345 lb	440 lb
45	110 lb	165 lb	240 lb	325 lb	420 lb
50	105 lb	155 lb	225 lb	305 lb	390 lb
55	95 lb	145 lb	205 lb	280 lb	360 lb
60	85 lb	130 lb	190 lb	255 lb	330 lb
65	80 lb	120 lb	170 lb	230 lb	300 lb
70	70 lb	105 lb	155 lb	210 lb	270 lb
75	60 lb	95 lb	135 lb	185 lb	240 lb
80	55 lb	85 lb	120 lb	165 lb	215 lb
85	50 lb	75 lb	110 lb	150 lb	190 lb
90	45 lb	70 lb	100 lb	135 lb	170 lb

Female Zercher Squat Standards

Female Zercher Squat Strength Standards

Strength Level	Weight
Beginner	55 lb
Novice	90 lb
Intermediate	135 lb
Advanced	190 lb
Elite	250 lb

Female Zercher Squat Standards by Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.25x
Elite	1.75x

Female Zercher Squat Standards by Bodyweight

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90 lb	35 lb	60 lb	95 lb	140 lb	190 lb
100 lb	40 lb	65 lb	105 lb	150 lb	200 lb
110 lb	45 lb	75 lb	110 lb	160 lb	210 lb
120 lb	50 lb	80 lb	120 lb	165 lb	220 lb
130 lb	55 lb	85 lb	125 lb	175 lb	230 lb
140 lb	55 lb	90 lb	130 lb	180 lb	240 lb
150 lb	60 lb	95 lb	140 lb	190 lb	245 lb
160 lb	65 lb	100 lb	145 lb	195 lb	255 lb
170 lb	70 lb	105 lb	150 lb	205 lb	260 lb
180 lb	75 lb	110 lb	155 lb	210 lb	270 lb
190 lb	75 lb	115 lb	160 lb	215 lb	275 lb
200 lb	80 lb	120 lb	165 lb	220 lb	280 lb
210 lb	85 lb	120 lb	170 lb	225 lb	290 lb
220 lb	85 lb	125 lb	175 lb	235 lb	295 lb
230 lb	90 lb	130 lb	180 lb	240 lb	300 lb
240 lb	95 lb	135 lb	185 lb	245 lb	305 lb
250 lb	95 lb	135 lb	190 lb	250 lb	310 lb
260 lb	100 lb	140 lb	195 lb	255 lb	315 lb

Female Zercher Squat Standards by Age

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	50 lb	75 lb	115 lb	160 lb	210 lb
20	55 lb	90 lb	130 lb	185 lb	245 lb
25	55 lb	90 lb	135 lb	190 lb	250 lb
30	55 lb	90 lb	135 lb	190 lb	250 lb
35	55 lb	90 lb	135 lb	190 lb	250 lb
40	55 lb	90 lb	135 lb	190 lb	250 lb
45	55 lb	85 lb	130 lb	180 lb	235 lb
50	50 lb	80 lb	120 lb	170 lb	220 lb
55	45 lb	75 lb	110 lb	155 lb	205 lb
60	40 lb	65 lb	100 lb	140 lb	185 lb
65	35 lb	60 lb	90 lb	130 lb	170 lb
70	35 lb	55 lb	80 lb	115 lb	150 lb
75	30 lb	50 lb	75 lb	105 lb	135 lb
80	25 lb	45 lb	65 lb	90 lb	120 lb
85	25 lb	40 lb	60 lb	80 lb	110 lb
90	20 lb	35 lb	50 lb	75 lb	95 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.