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Belt Squat Strength Standards for Men and Women

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

Calculate Your Belt Squat Strength Level

Calculate Your Belt Squat Strength

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Belt Squat Weight Standards

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

LevelWeight
Beginner122 lbs
Novice233 lbs
Intermediate388 lbs
Advanced584 lbs
Elite810 lbs

Belt Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.50
Novice1.25
Intermediate2.00
Advanced3.00
Elite4.25
LevelBodyweight Ratio
Beginner0.15
Novice0.35
Intermediate0.55
Advanced0.85
Elite1.20

Belt Squat Standards by Bodyweight

Find the Belt Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs43 lbs106 lbs205 lbs338 lbs496 lbs
120 lbs55 lbs125 lbs231 lbs371 lbs537 lbs
130 lbs67 lbs144 lbs257 lbs404 lbs576 lbs
140 lbs80 lbs162 lbs281 lbs435 lbs613 lbs
150 lbs92 lbs180 lbs306 lbs465 lbs648 lbs
160 lbs105 lbs198 lbs329 lbs494 lbs682 lbs
170 lbs118 lbs216 lbs352 lbs522 lbs715 lbs
180 lbs131 lbs233 lbs374 lbs549 lbs747 lbs
190 lbs143 lbs250 lbs396 lbs575 lbs778 lbs
200 lbs156 lbs267 lbs417 lbs600 lbs807 lbs
210 lbs169 lbs284 lbs438 lbs625 lbs836 lbs
220 lbs181 lbs300 lbs458 lbs649 lbs864 lbs
230 lbs193 lbs316 lbs477 lbs673 lbs891 lbs
240 lbs205 lbs331 lbs497 lbs696 lbs917 lbs
250 lbs217 lbs347 lbs515 lbs718 lbs943 lbs
260 lbs229 lbs362 lbs534 lbs740 lbs968 lbs
270 lbs241 lbs377 lbs552 lbs761 lbs992 lbs
280 lbs253 lbs391 lbs569 lbs782 lbs1016 lbs
290 lbs264 lbs406 lbs587 lbs802 lbs1039 lbs
300 lbs276 lbs420 lbs604 lbs822 lbs1061 lbs
310 lbs287 lbs434 lbs620 lbs841 lbs1083 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs24 lbs44 lbs72 lbs109 lbs151 lbs
100 lbs26 lbs46 lbs75 lbs112 lbs155 lbs
110 lbs28 lbs49 lbs78 lbs116 lbs160 lbs
120 lbs29 lbs51 lbs81 lbs119 lbs164 lbs
130 lbs30 lbs53 lbs84 lbs123 lbs167 lbs
140 lbs32 lbs54 lbs86 lbs125 lbs171 lbs
150 lbs33 lbs56 lbs88 lbs128 lbs174 lbs
160 lbs34 lbs58 lbs90 lbs131 lbs177 lbs
170 lbs35 lbs59 lbs92 lbs133 lbs180 lbs
180 lbs37 lbs61 lbs94 lbs136 lbs183 lbs
190 lbs38 lbs62 lbs96 lbs138 lbs185 lbs
200 lbs39 lbs64 lbs98 lbs140 lbs188 lbs
210 lbs40 lbs65 lbs100 lbs142 lbs190 lbs
220 lbs41 lbs67 lbs101 lbs144 lbs193 lbs
230 lbs42 lbs68 lbs103 lbs146 lbs195 lbs
240 lbs43 lbs69 lbs104 lbs148 lbs197 lbs
250 lbs43 lbs70 lbs106 lbs150 lbs199 lbs
260 lbs44 lbs71 lbs107 lbs151 lbs201 lbs

Belt Squat Standards by Age

Discover how Belt Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15105 lbs199 lbs332 lbs499 lbs690 lbs
20119 lbs227 lbs378 lbs570 lbs789 lbs
25122 lbs233 lbs388 lbs584 lbs810 lbs
30122 lbs233 lbs388 lbs584 lbs810 lbs
35122 lbs233 lbs388 lbs584 lbs810 lbs
40122 lbs233 lbs388 lbs584 lbs810 lbs
45116 lbs221 lbs369 lbs555 lbs768 lbs
50109 lbs208 lbs346 lbs521 lbs722 lbs
55102 lbs193 lbs321 lbs483 lbs668 lbs
6093 lbs177 lbs294 lbs441 lbs610 lbs
6585 lbs160 lbs266 lbs399 lbs552 lbs
7077 lbs144 lbs239 lbs359 lbs496 lbs
7570 lbs130 lbs215 lbs322 lbs444 lbs
8063 lbs117 lbs193 lbs288 lbs398 lbs
8557 lbs105 lbs173 lbs259 lbs358 lbs
9052 lbs96 lbs157 lbs234 lbs323 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1528 lbs47 lbs74 lbs108 lbs147 lbs
2031 lbs53 lbs84 lbs122 lbs167 lbs
2531 lbs54 lbs86 lbs125 lbs171 lbs
3031 lbs54 lbs86 lbs125 lbs171 lbs
3531 lbs54 lbs86 lbs125 lbs171 lbs
4031 lbs54 lbs86 lbs125 lbs171 lbs
4530 lbs51 lbs81 lbs119 lbs163 lbs
5028 lbs49 lbs77 lbs112 lbs153 lbs
5527 lbs46 lbs72 lbs105 lbs142 lbs
6025 lbs42 lbs66 lbs96 lbs130 lbs
6523 lbs39 lbs60 lbs87 lbs118 lbs
7022 lbs36 lbs55 lbs79 lbs107 lbs
7520 lbs32 lbs50 lbs72 lbs96 lbs
8019 lbs30 lbs45 lbs65 lbs87 lbs
8518 lbs27 lbs41 lbs59 lbs79 lbs
9016 lbs25 lbs38 lbs54 lbs72 lbs

Belt Squat Overview

The Belt Squat offers a unique lower body workout by allowing you to perform squats without stressing the spine, targeting the quads, hamstrings, and glutes effectively.

Muscles Worked

Equipment Needed

Belt Squat Machine or Weight Belt with Pulley System

How To Perform the Belt Squat

  1. Start by securing the belt around your waist, attaching it to the weight-loaded pulley or a designated belt squat machine.
  2. Stand upright with feet shoulder-width apart and toes slightly pointed out.
  3. Engage your core and maintain a neutral spine position.
  4. Lower your body by bending at the hips and knees, keeping your chest up and back straight.
  5. Descend until your thighs are parallel to the floor or slightly below.
  6. Push through your heels to return to the starting position, ensuring your knees track over your toes.
  7. Repeat for the desired number of repetitions.

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

Pro Tips for Belt Squat

  • Keep your core engaged throughout the movement to maintain stability.
  • Ensure your knees do not cave inward; they should track over your toes.
  • Avoid letting your chest drop forward to prevent stress on the lower back.
  • Adjust the weight and belt position to ensure comfort and effectiveness.

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Exercise Comparison

Ready to Improve Your Belt Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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