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Barbell Side Split Squat strength standards

What is a good Barbell Side Split Squat?

For a 180 lb male, an Intermediate Barbell Side Split Squat is about 140 lb (0.78x bodyweight). Advanced starts around 179 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Barbell Side Split Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.48. 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 36 55 80 110 143
120 42 63 90 121 156
130 48 71 99 132 168
140 54 78 108 142 179
150 60 85 116 152 190
160 66 92 124 161 201
170 72 99 132 170 211
180 78 106 140 179 221
190 84 113 148 188 230
200 89 119 155 196 240
210 95 125 162 204 248
220 100 132 169 212 257
230 106 138 176 219 265
240 110 144 183 227 274
250 116 149 190 234 281
260 120 155 196 241 289
270 126 161 202 248 297
280 131 166 208 255 304
290 135 171 214 262 312
300 140 177 220 268 319
310 144 182 226 275 325

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

Barbell Side Split Squat Standards by Age

How the Barbell Side Split 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 58 84 117 156 197
20 66 96 134 178 226
25 68 99 138 183 232
30 68 99 138 183 232
35 68 99 138 183 232
40 68 99 138 183 232
45 64 94 131 173 220
50 60 88 122 163 206
55 56 82 113 151 191
60 51 74 104 137 174
65 46 67 94 124 157
70 41 60 84 111 141
75 37 54 75 100 126
80 33 48 67 89 113
85 30 43 60 80 101
90 27 39 54 72 91

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

Check Your Barbell Side Split 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 140 lbs (0.78x bodyweight) on the Barbell Side Split 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 Side Split Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Barbell Side Split 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 Side Split Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Barbell Side Split 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 Side Split 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 Side Split 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 Side Split Squat

Tier-specific training recommendations to move your Barbell Side Split Squat to the next level.

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

How to Perform Barbell Side Split Squat

Barbell Side Split Squat demonstration
Primary Muscles quads
Equipment barbell
Difficulty Intermediate
Type Compound
["Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.","Hold a barbell across your upper back, resting it on your traps.","Engage your core and keep your chest up as you lower your body down into a squat position, bending at the knees and hips.","As you lower, push your knees out to the sides and keep your weight on your heels.","Lower until your thighs are parallel to the ground, then push through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete Barbell Side Split Squat guide on FitnessVolt →

Where Do These Barbell Side Split Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Barbell Side Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.48 (confidence: medium). It is a set of targets, not a measured population. There is no competition or gym dataset for the Barbell Side Split 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 Side Split 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 Side Split 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 Side Split Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.48 (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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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.