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Landmine Squat strength standards

What is a good Landmine Squat?

For a 180 lb male, an Intermediate Landmine Squat is about 214 lb (1.19x bodyweight). Advanced starts around 329 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Landmine Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 28, 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 19 59 126 217 326
120 25 69 139 235 348
130 30 78 153 252 370
140 36 88 166 269 390
150 42 97 178 284 409
160 48 106 191 300 427
170 54 115 202 315 445
180 60 124 214 329 461
190 66 132 225 343 478
200 72 140 236 356 493
210 78 148 246 369 509
220 84 156 257 381 523
230 90 164 266 393 537
240 95 172 276 405 551
250 101 179 286 417 565
260 106 187 295 428 578
270 112 194 304 439 590
280 117 201 313 449 603
290 123 208 322 460 615
300 128 215 330 470 626
310 133 222 338 480 638

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

Landmine Squat Standards by Age

How the Landmine 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 44 98 177 278 397
20 51 112 202 319 454
25 52 115 208 327 466
30 52 115 208 327 466
35 52 115 208 327 466
40 52 115 208 327 466
45 50 109 197 310 442
50 47 103 185 291 415
55 43 95 171 269 384
60 39 87 156 246 350
65 35 78 141 222 317
70 32 70 127 199 284
75 28 63 113 178 254
80 25 56 101 159 227
85 23 50 91 143 204
90 21 45 82 129 183

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

Check Your Landmine 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 214 lbs (1.19x bodyweight) on the Landmine 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 Landmine Squat Strength Levels Mean

Beginner

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

Novice

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

Intermediate

Your Landmine 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 Landmine 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 Landmine 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 Landmine Squat

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

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

How to Perform Landmine Squat

Primary Muscles Core, Quadriceps, Glutes, Hamstrings
Equipment Barbell, Landmine Attachment
  1. Start by positioning a barbell in a landmine attachment or securely wedged into a corner.
  2. Stand facing the barbell with feet shoulder-width apart, holding the end of the barbell with both hands at chest level.
  3. Keep your chest up, back straight, and core engaged.
  4. Lower your body into a squat by bending at the hips and knees, ensuring your knees track over your toes.
  5. Descend until your thighs are parallel to the floor or as low as comfortable while maintaining good form.
  6. Push through your heels to return to the starting position, fully extending your hips and knees.
  7. Repeat for the desired number of repetitions.
  8. Inhale as you lower into the squat and exhale as you push back up.

Tips

  • Maintain an upright torso to reduce strain on the lower back.
  • Ensure your knees do not cave inward; keep them aligned with your toes.
  • If new to the exercise, start with a lighter weight to master the form.

Where Do These Landmine Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Landmine Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Landmine Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 28, 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" Landmine 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 Landmine 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 Landmine 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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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.