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Overhead Squat Strength Standards

Quick Answer Overhead Squat

A 180 lb male with an Intermediate-level Overhead Squat of 182 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 263 lbs (1.46x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

Overhead Squat demonstration
Competition-Verified

How strong is your Overhead Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles Shoulders (Deltoids), Core, Quadriceps, Glutes, Hamstrings, Trapezius, Upper Back
Equipment Barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your Overhead Squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You Overhead Squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

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

How Does Age Affect Overhead Squat Strength?

How Overhead Squat standards change across different age groups. Values represent a 1RM in lbs.

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

What Do Overhead Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. 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

Stronger than 20% of lifters. 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

Stronger than 50% of lifters. 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

Stronger than 80% of lifters. 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

Stronger than 95% of lifters. 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 your E1RM progress →
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

  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.

Read the complete Overhead Squat guide on FitnessVolt →

Tips for Overhead Squat

  • 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.

Where Do These Overhead Squat Standards Come From?

These Overhead Squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your Overhead Squat Good for Your Weight?

Strength standards help you objectively measure your Overhead Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can Overhead Squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" Overhead Squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the Overhead Squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

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Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE