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Overhead Squat Strength Standards for Men and Women

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

Calculate Your Overhead Squat Strength Level

Calculate Your Overhead Squat Strength

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Overhead Squat Weight Standards

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

LevelWeight
Beginner65 lbs
Novice115 lbs
Intermediate184 lbs
Advanced269 lbs
Elite365 lbs

Overhead Squat Bodyweight Ratio Standards

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

LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.00
LevelBodyweight Ratio
Beginner0.30
Novice0.45
Intermediate0.70
Advanced1.00
Elite1.30

Overhead Squat Standards by Bodyweight

Find the Overhead Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs30 lbs63 lbs111 lbs174 lbs247 lbs
120 lbs36 lbs72 lbs123 lbs189 lbs265 lbs
130 lbs42 lbs81 lbs135 lbs203 lbs282 lbs
140 lbs49 lbs89 lbs146 lbs217 lbs299 lbs
150 lbs55 lbs98 lbs157 lbs230 lbs314 lbs
160 lbs61 lbs106 lbs167 lbs243 lbs329 lbs
170 lbs67 lbs114 lbs178 lbs256 lbs344 lbs
180 lbs73 lbs122 lbs187 lbs268 lbs357 lbs
190 lbs79 lbs130 lbs197 lbs279 lbs371 lbs
200 lbs85 lbs137 lbs207 lbs290 lbs384 lbs
210 lbs91 lbs145 lbs216 lbs301 lbs396 lbs
220 lbs96 lbs152 lbs225 lbs312 lbs408 lbs
230 lbs102 lbs159 lbs233 lbs322 lbs420 lbs
240 lbs107 lbs166 lbs242 lbs332 lbs431 lbs
250 lbs113 lbs173 lbs250 lbs342 lbs443 lbs
260 lbs118 lbs180 lbs258 lbs351 lbs453 lbs
270 lbs124 lbs186 lbs266 lbs360 lbs464 lbs
280 lbs129 lbs193 lbs274 lbs369 lbs474 lbs
290 lbs134 lbs199 lbs281 lbs378 lbs484 lbs
300 lbs139 lbs205 lbs289 lbs387 lbs494 lbs
310 lbs144 lbs211 lbs296 lbs395 lbs503 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs33 lbs54 lbs83 lbs118 lbs157 lbs
100 lbs36 lbs58 lbs88 lbs124 lbs164 lbs
110 lbs39 lbs62 lbs92 lbs130 lbs171 lbs
120 lbs42 lbs66 lbs97 lbs135 lbs177 lbs
130 lbs44 lbs69 lbs101 lbs140 lbs183 lbs
140 lbs47 lbs72 lbs105 lbs144 lbs188 lbs
150 lbs49 lbs75 lbs109 lbs149 lbs193 lbs
160 lbs52 lbs78 lbs112 lbs153 lbs198 lbs
170 lbs54 lbs81 lbs116 lbs157 lbs203 lbs
180 lbs56 lbs84 lbs119 lbs161 lbs207 lbs
190 lbs58 lbs86 lbs122 lbs164 lbs211 lbs
200 lbs60 lbs89 lbs125 lbs168 lbs215 lbs
210 lbs62 lbs91 lbs128 lbs171 lbs219 lbs
220 lbs64 lbs94 lbs131 lbs175 lbs222 lbs
230 lbs66 lbs96 lbs133 lbs178 lbs226 lbs
240 lbs68 lbs98 lbs136 lbs181 lbs229 lbs
250 lbs69 lbs100 lbs139 lbs184 lbs233 lbs
260 lbs71 lbs102 lbs141 lbs186 lbs236 lbs

Overhead Squat Standards by Age

Discover how Overhead Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1556 lbs99 lbs157 lbs229 lbs312 lbs
2064 lbs112 lbs179 lbs262 lbs356 lbs
2565 lbs115 lbs184 lbs269 lbs365 lbs
3065 lbs115 lbs184 lbs269 lbs365 lbs
3565 lbs115 lbs184 lbs269 lbs365 lbs
4065 lbs115 lbs184 lbs269 lbs365 lbs
4562 lbs109 lbs174 lbs255 lbs347 lbs
5059 lbs103 lbs164 lbs240 lbs326 lbs
5555 lbs96 lbs152 lbs222 lbs302 lbs
6050 lbs88 lbs139 lbs203 lbs276 lbs
6546 lbs80 lbs126 lbs184 lbs250 lbs
7042 lbs72 lbs114 lbs166 lbs224 lbs
7538 lbs65 lbs102 lbs149 lbs201 lbs
8034 lbs59 lbs92 lbs133 lbs180 lbs
8531 lbs53 lbs83 lbs120 lbs162 lbs
9029 lbs48 lbs75 lbs109 lbs147 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1540 lbs62 lbs91 lbs126 lbs164 lbs
2045 lbs71 lbs104 lbs143 lbs187 lbs
2546 lbs72 lbs106 lbs147 lbs192 lbs
3046 lbs72 lbs106 lbs147 lbs192 lbs
3546 lbs72 lbs106 lbs147 lbs192 lbs
4046 lbs72 lbs106 lbs147 lbs192 lbs
4544 lbs69 lbs101 lbs140 lbs182 lbs
5042 lbs65 lbs95 lbs131 lbs172 lbs
5539 lbs60 lbs88 lbs122 lbs159 lbs
6036 lbs56 lbs81 lbs112 lbs146 lbs
6533 lbs51 lbs74 lbs101 lbs132 lbs
7030 lbs46 lbs67 lbs91 lbs119 lbs
7528 lbs42 lbs60 lbs82 lbs107 lbs
8025 lbs38 lbs54 lbs74 lbs96 lbs
8523 lbs34 lbs49 lbs67 lbs87 lbs
9021 lbs31 lbs45 lbs61 lbs79 lbs

Overhead Squat Overview

The Overhead Squat is a powerful full-body exercise that enhances strength, stability, and mobility by combining a deep squat with an overhead barbell hold.

Muscles Worked

Equipment Needed

Barbell

How To Perform the 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.

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

Pro 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.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Overhead Squat?

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