Goblet Squat Strength Standards for Men and Women

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

Calculate Your Goblet Squat Strength Level

Calculate Your Goblet Squat Strength

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Goblet Squat Weight Standards

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

LevelWeight
Beginner31 lbs
Novice57 lbs
Intermediate94 lbs
Advanced141 lbs
Elite193 lbs

Goblet Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.20
Novice0.35
Intermediate0.55
Advanced0.85
Elite1.15
LevelBodyweight Ratio
Beginner0.15
Novice0.25
Intermediate0.40
Advanced0.60
Elite0.85

Goblet Squat Standards by Bodyweight

Find the Goblet Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs18 lbs38 lbs68 lbs106 lbs151 lbs
120 lbs21 lbs42 lbs73 lbs113 lbs159 lbs
130 lbs23 lbs46 lbs78 lbs119 lbs166 lbs
140 lbs26 lbs49 lbs83 lbs124 lbs173 lbs
150 lbs28 lbs53 lbs87 lbs130 lbs179 lbs
160 lbs31 lbs56 lbs91 lbs135 lbs185 lbs
170 lbs33 lbs59 lbs95 lbs140 lbs191 lbs
180 lbs35 lbs62 lbs99 lbs145 lbs196 lbs
190 lbs38 lbs65 lbs103 lbs150 lbs202 lbs
200 lbs40 lbs68 lbs107 lbs154 lbs207 lbs
210 lbs42 lbs71 lbs110 lbs158 lbs212 lbs
220 lbs44 lbs74 lbs114 lbs162 lbs217 lbs
230 lbs46 lbs77 lbs117 lbs166 lbs221 lbs
240 lbs48 lbs79 lbs120 lbs170 lbs226 lbs
250 lbs50 lbs82 lbs124 lbs174 lbs230 lbs
260 lbs52 lbs84 lbs127 lbs178 lbs234 lbs
270 lbs54 lbs87 lbs130 lbs181 lbs238 lbs
280 lbs56 lbs89 lbs133 lbs185 lbs242 lbs
290 lbs58 lbs92 lbs135 lbs188 lbs246 lbs
300 lbs60 lbs94 lbs138 lbs191 lbs250 lbs
310 lbs61 lbs96 lbs141 lbs195 lbs254 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs17 lbs31 lbs51 lbs75 lbs104 lbs
100 lbs18 lbs33 lbs53 lbs78 lbs106 lbs
110 lbs19 lbs34 lbs55 lbs80 lbs109 lbs
120 lbs20 lbs35 lbs56 lbs82 lbs111 lbs
130 lbs21 lbs37 lbs58 lbs84 lbs114 lbs
140 lbs22 lbs38 lbs59 lbs86 lbs116 lbs
150 lbs23 lbs39 lbs61 lbs88 lbs118 lbs
160 lbs24 lbs40 lbs62 lbs89 lbs120 lbs
170 lbs24 lbs41 lbs63 lbs91 lbs121 lbs
180 lbs25 lbs42 lbs65 lbs92 lbs123 lbs
190 lbs26 lbs43 lbs66 lbs94 lbs125 lbs
200 lbs26 lbs44 lbs67 lbs95 lbs126 lbs
210 lbs27 lbs45 lbs68 lbs96 lbs128 lbs
220 lbs28 lbs45 lbs69 lbs97 lbs129 lbs
230 lbs28 lbs46 lbs70 lbs98 lbs130 lbs
240 lbs29 lbs47 lbs71 lbs100 lbs132 lbs
250 lbs29 lbs48 lbs72 lbs101 lbs133 lbs
260 lbs30 lbs48 lbs73 lbs102 lbs134 lbs

Goblet Squat Standards by Age

Discover how Goblet Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1526 lbs49 lbs80 lbs120 lbs165 lbs
2030 lbs56 lbs92 lbs137 lbs188 lbs
2531 lbs57 lbs94 lbs141 lbs193 lbs
3031 lbs57 lbs94 lbs141 lbs193 lbs
3531 lbs57 lbs94 lbs141 lbs193 lbs
4031 lbs57 lbs94 lbs141 lbs193 lbs
4529 lbs54 lbs90 lbs133 lbs183 lbs
5027 lbs51 lbs84 lbs125 lbs172 lbs
5525 lbs47 lbs78 lbs116 lbs159 lbs
6023 lbs43 lbs71 lbs106 lbs146 lbs
6521 lbs39 lbs64 lbs96 lbs132 lbs
7019 lbs35 lbs58 lbs86 lbs118 lbs
7517 lbs32 lbs52 lbs77 lbs106 lbs
8015 lbs28 lbs46 lbs69 lbs95 lbs
8514 lbs26 lbs42 lbs62 lbs85 lbs
9013 lbs23 lbs38 lbs56 lbs77 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1518 lbs32 lbs51 lbs73 lbs99 lbs
2021 lbs37 lbs58 lbs84 lbs113 lbs
2521 lbs38 lbs59 lbs86 lbs116 lbs
3021 lbs38 lbs59 lbs86 lbs116 lbs
3521 lbs38 lbs59 lbs86 lbs116 lbs
4021 lbs38 lbs59 lbs86 lbs116 lbs
4520 lbs36 lbs56 lbs82 lbs110 lbs
5019 lbs34 lbs53 lbs77 lbs104 lbs
5518 lbs31 lbs49 lbs71 lbs96 lbs
6016 lbs28 lbs45 lbs65 lbs88 lbs
6515 lbs26 lbs41 lbs59 lbs79 lbs
7013 lbs23 lbs36 lbs53 lbs71 lbs
7512 lbs21 lbs33 lbs47 lbs64 lbs
8011 lbs19 lbs29 lbs42 lbs57 lbs
8510 lbs17 lbs26 lbs38 lbs51 lbs
909 lbs15 lbs24 lbs34 lbs46 lbs

Goblet Squat Overview

The Goblet Squat is a functional lower body exercise that improves strength, mobility, and stability by holding a weight in front of your chest while performing a squat.

Muscles Worked

Equipment Needed

Dumbbell or Kettlebell

How To Perform the Goblet Squat

  1. Stand with your feet shoulder-width apart, toes slightly pointed out.
  2. Hold a dumbbell or kettlebell with both hands at chest height, keeping your elbows close to your body.
  3. Engage your core, keep your chest up, and maintain a neutral spine.
  4. Begin the squat by pushing your hips back and bending your knees, lowering your body as if sitting into a chair.
  5. Lower yourself until your thighs are at least parallel to the ground, ensuring your knees track over your toes.
  6. Press through your heels to return to the starting position, fully extending your hips and knees.
  7. Inhale as you lower into the squat and exhale as you rise back up.

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

Pro Tips for Goblet Squat

  • Keep your chest up and back straight throughout the movement.
  • Ensure your knees do not cave inward; they should track over your toes.
  • Start with a lighter weight to master form before progressing.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Goblet Squat?

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