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Overhead Squat strength standards

What is a good Overhead Squat?

For a 180 lb male, an Intermediate Overhead Squat is about 182 lb (1.01x bodyweight). Advanced starts around 263 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Overhead Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. 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 25 58 106 169 242
120 31 67 118 184 260
130 37 76 130 198 277
140 44 84 141 212 294
150 50 93 152 225 309
160 56 101 162 238 324
170 62 109 173 251 339
180 68 117 182 263 352
190 74 125 192 274 366
200 80 132 202 285 379
210 86 140 211 296 391
220 91 147 220 307 403
230 97 154 228 317 415
240 102 161 237 327 426
250 108 168 245 337 438
260 113 175 253 346 448
270 119 181 261 355 459
280 124 188 269 364 469
290 129 194 276 373 479
300 134 200 284 382 489
310 139 206 291 390 498

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

Overhead Squat Standards by Age

How the Overhead 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 51 94 152 224 307
20 59 107 174 257 351
25 60 110 179 264 360
30 60 110 179 264 360
35 60 110 179 264 360
40 60 110 179 264 360
45 57 104 169 250 342
50 54 98 159 235 321
55 50 91 147 217 297
60 45 83 134 198 271
65 41 75 121 179 245
70 37 67 109 161 219
75 33 60 97 144 196
80 29 54 87 128 175
85 26 48 78 115 157
90 24 43 70 104 142

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

Check Your Overhead 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 182 lbs (1.01x bodyweight) on the Overhead 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 Overhead Squat Strength Levels Mean

Beginner

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

Novice

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

Intermediate

Your Overhead 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 Overhead 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 Overhead 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 Overhead Squat

Tier-specific training recommendations to move your Overhead Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Overhead 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 Overhead 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 Overhead 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 Overhead Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Overhead Squat

Overhead Squat demonstration
Primary Muscles Shoulders (Deltoids), Core, Quadriceps, Glutes, Hamstrings, Trapezius, Upper Back
Equipment Barbell
Difficulty Advanced
Type Compound
  1. Start by standing with feet shoulder-width apart and holding a barbell overhead with a wide grip.
  2. Keep your arms fully extended and your core engaged to stabilize the barbell.
  3. Slowly descend into a squat by bending at the knees and hips, keeping your chest up and back straight.
  4. Lower your body until your thighs are at least parallel to the ground, ensuring the barbell stays directly above your head.
  5. Press through your heels to return to the starting position, maintaining the overhead position of the barbell throughout the movement.
  6. Exhale as you rise and inhale as you descend.

Tips

  • Keep your core tight to maintain stability.
  • Ensure the barbell stays directly overhead throughout the movement.
  • Avoid letting your knees collapse inward.
  • Start with lighter weights to master the form before progressing to heavier loads.

Read the complete Overhead Squat guide on FitnessVolt →

Where Do These Overhead Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Overhead Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Overhead 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" Overhead 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 Overhead 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 Overhead Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.