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Barbell Narrow Stance Squat strength standards

What is a good Barbell Narrow Stance Squat?

For a 180 lb male, an Intermediate Barbell Narrow Stance Squat is about 263 lb (1.46x bodyweight). Advanced starts around 336 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Narrow Stance Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.9. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 67 103 150 206 268
120 78 118 168 227 292
130 90 132 185 247 314
140 102 146 202 266 336
150 113 159 218 284 356
160 124 173 233 302 376
170 135 186 248 320 395
180 146 199 263 336 414
190 157 212 277 352 431
200 167 223 291 367 449
210 177 235 304 383 465
220 188 247 318 398 482
230 198 258 330 411 498
240 207 269 343 426 513
250 217 280 356 439 527
260 226 291 367 453 543
270 236 302 379 465 556
280 245 311 391 478 571
290 254 321 401 491 584
300 262 331 413 503 598
310 271 341 423 515 610

The Barbell Narrow Stance Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Barbell Narrow Stance Squat Standards by Age

How the Barbell Narrow Stance Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced Elite
15 108 158 220 292 370
20 124 181 251 334 424
25 127 185 258 343 435
30 127 185 258 343 435
35 127 185 258 343 435
40 127 185 258 343 435
45 121 176 245 325 412
50 113 165 230 305 387
55 104 153 212 283 358
60 95 140 194 257 327
65 86 126 176 233 295
70 77 113 158 209 265
75 69 101 140 187 237
80 62 90 126 167 212
85 56 81 113 149 190
90 50 73 102 135 171

The Barbell Narrow Stance Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Barbell Narrow Stance Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 263 lbs (1.46x bodyweight) on the Barbell Narrow Stance Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Barbell Narrow Stance Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Narrow Stance Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Barbell Narrow Stance Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Narrow Stance Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Barbell Narrow Stance Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Barbell Narrow Stance Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Barbell Narrow Stance Squat

Tier-specific training recommendations to move your Barbell Narrow Stance Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Barbell Narrow Stance Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Barbell Narrow Stance Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Barbell Narrow Stance Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Barbell Narrow Stance Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Barbell Narrow Stance Squat

Barbell Narrow Stance Squat demonstration
Primary Muscles glutes
Equipment barbell
Difficulty Intermediate
Type Compound
["Stand with your feet shoulder-width apart and toes pointing slightly outward.","Hold the barbell across your upper back, resting it on your traps or rear delts.","Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.","Continue lowering until your thighs are parallel to the ground or slightly below.","Pause for a moment, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Barbell Narrow Stance Squat guide on FitnessVolt →

Where Do These Barbell Narrow Stance Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Narrow Stance Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.9 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Narrow Stance Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Barbell Narrow Stance Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Barbell Narrow Stance Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
They are estimates from the FitnessVolt strength standards model. The Barbell Narrow Stance Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.9 (confidence: medium). It is a set of targets, not a measured population.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.