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Safety Bar Squat Strength Standards for Men and Women

Discover how your Safety Bar Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Safety Bar Squat Strength Level

Calculate Your Safety Bar Squat Strength

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Safety Bar Squat Weight Standards

Compare your Safety Bar Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner161 lbs
Novice239 lbs
Intermediate337 lbs
Advanced452 lbs
Elite578 lbs

Safety Bar Squat Bodyweight Ratio Standards

See how your Safety Bar Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.75
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.50
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25

Safety Bar Squat Standards by Bodyweight

Find the Safety Bar Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs68 lbs114 lbs174 lbs248 lbs330 lbs
120 lbs81 lbs131 lbs195 lbs272 lbs358 lbs
130 lbs95 lbs147 lbs215 lbs296 lbs385 lbs
140 lbs108 lbs164 lbs235 lbs319 lbs411 lbs
150 lbs121 lbs180 lbs254 lbs341 lbs437 lbs
160 lbs134 lbs195 lbs272 lbs363 lbs461 lbs
170 lbs146 lbs210 lbs290 lbs383 lbs484 lbs
180 lbs159 lbs225 lbs308 lbs403 lbs506 lbs
190 lbs171 lbs240 lbs325 lbs423 lbs528 lbs
200 lbs183 lbs254 lbs341 lbs441 lbs549 lbs
210 lbs195 lbs268 lbs357 lbs460 lbs569 lbs
220 lbs206 lbs282 lbs373 lbs478 lbs589 lbs
230 lbs218 lbs295 lbs388 lbs495 lbs608 lbs
240 lbs229 lbs308 lbs403 lbs512 lbs627 lbs
250 lbs240 lbs321 lbs418 lbs528 lbs645 lbs
260 lbs251 lbs333 lbs432 lbs544 lbs663 lbs
270 lbs261 lbs345 lbs446 lbs560 lbs680 lbs
280 lbs272 lbs357 lbs460 lbs575 lbs697 lbs
290 lbs282 lbs369 lbs473 lbs590 lbs714 lbs
300 lbs292 lbs381 lbs486 lbs605 lbs730 lbs
310 lbs302 lbs392 lbs499 lbs619 lbs745 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs50 lbs86 lbs134 lbs193 lbs259 lbs
100 lbs57 lbs95 lbs146 lbs207 lbs276 lbs
110 lbs64 lbs105 lbs157 lbs220 lbs291 lbs
120 lbs71 lbs113 lbs168 lbs233 lbs305 lbs
130 lbs78 lbs121 lbs178 lbs245 lbs319 lbs
140 lbs84 lbs129 lbs187 lbs256 lbs331 lbs
150 lbs90 lbs137 lbs196 lbs267 lbs344 lbs
160 lbs96 lbs144 lbs205 lbs277 lbs355 lbs
170 lbs102 lbs151 lbs213 lbs286 lbs366 lbs
180 lbs107 lbs158 lbs221 lbs296 lbs377 lbs
190 lbs113 lbs164 lbs229 lbs305 lbs387 lbs
200 lbs118 lbs171 lbs237 lbs313 lbs396 lbs
210 lbs123 lbs177 lbs244 lbs322 lbs406 lbs
220 lbs128 lbs183 lbs251 lbs330 lbs415 lbs
230 lbs133 lbs189 lbs258 lbs337 lbs423 lbs
240 lbs138 lbs194 lbs264 lbs345 lbs432 lbs
250 lbs142 lbs200 lbs271 lbs352 lbs440 lbs
260 lbs147 lbs205 lbs277 lbs359 lbs448 lbs

Safety Bar Squat Standards by Age

Discover how Safety Bar Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15137 lbs203 lbs287 lbs385 lbs492 lbs
20156 lbs232 lbs328 lbs441 lbs563 lbs
25161 lbs239 lbs337 lbs452 lbs578 lbs
30161 lbs239 lbs337 lbs452 lbs578 lbs
35161 lbs239 lbs337 lbs452 lbs578 lbs
40161 lbs239 lbs337 lbs452 lbs578 lbs
45152 lbs226 lbs320 lbs429 lbs548 lbs
50143 lbs212 lbs300 lbs403 lbs515 lbs
55132 lbs197 lbs278 lbs372 lbs476 lbs
60121 lbs180 lbs253 lbs340 lbs435 lbs
65109 lbs162 lbs229 lbs307 lbs393 lbs
7098 lbs146 lbs206 lbs276 lbs353 lbs
7588 lbs130 lbs184 lbs247 lbs315 lbs
8079 lbs117 lbs165 lbs221 lbs282 lbs
8571 lbs105 lbs148 lbs198 lbs253 lbs
9064 lbs95 lbs133 lbs179 lbs228 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1572 lbs114 lbs169 lbs233 lbs305 lbs
2083 lbs131 lbs193 lbs267 lbs349 lbs
2585 lbs134 lbs198 lbs274 lbs358 lbs
3085 lbs134 lbs198 lbs274 lbs358 lbs
3585 lbs134 lbs198 lbs274 lbs358 lbs
4085 lbs134 lbs198 lbs274 lbs358 lbs
4580 lbs127 lbs188 lbs260 lbs340 lbs
5076 lbs119 lbs176 lbs244 lbs319 lbs
5570 lbs111 lbs163 lbs226 lbs295 lbs
6064 lbs101 lbs149 lbs206 lbs270 lbs
6558 lbs91 lbs135 lbs186 lbs244 lbs
7052 lbs82 lbs121 lbs167 lbs219 lbs
7547 lbs73 lbs108 lbs150 lbs196 lbs
8042 lbs66 lbs97 lbs134 lbs175 lbs
8538 lbs59 lbs87 lbs120 lbs157 lbs
9034 lbs53 lbs78 lbs108 lbs142 lbs

Safety Bar Squat Overview

The Safety Bar Squat is a squat variation utilizing a safety squat bar to enhance stability and comfort, allowing for a safer and more ergonomic lifting experience.

Muscles Worked

Equipment Needed

Safety Squat Bar, Squat Rack

How To Perform the Safety Bar Squat

  1. Position the safety squat bar on your upper back, ensuring the padded handles rest comfortably on your shoulders.
  2. Grip the handles firmly and step under the bar, positioning your feet shoulder-width apart.
  3. Brace your core and unrack the bar by lifting it off the supports and stepping back.
  4. Initiate the squat by pushing your hips back and bending your knees, lowering your body until your thighs are parallel to the floor.
  5. Keep your chest up and maintain a neutral spine throughout the movement.
  6. Drive through your heels to return to the starting position, fully extending your hips and knees.
  7. Repeat for the desired number of repetitions.
  8. Breathe in as you lower into the squat and breathe out as you push back up.

Want to perfect your form? Check out our detailed guide on Safety Bar Squat for proper technique and tips.

Pro Tips for Safety Bar Squat

  • Ensure the bar is evenly loaded and secured before starting.
  • Maintain a tight core to prevent lower back strain.
  • Avoid rounding your back; keep your chest up and shoulders back.
  • Adjust the handle position for comfort and stability.
  • Use a controlled motion; avoid bouncing at the bottom of the squat.

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Ready to Improve Your Safety Bar Squat?

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