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Overhead Squat strength standards

What is a good Overhead Squat?

For a 180 lb male, an Intermediate Overhead Squat is about 182 lb (1.01x bodyweight). Advanced starts around 263 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 182 lb Intermediate at 180 lb
Next tier 263 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer Overhead Squat

A solid (Intermediate) Overhead Squat for a 180 lb male is about 182 lb (1.01x bodyweight). Use the calculator below to convert your own Overhead Squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 263 lb (1.46x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

Overhead Squat demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

How Strong Is Your Overhead Squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 182 lbs (1.01x bodyweight) on the Overhead Squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted Overhead Squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

182 lb Typical 1RM (Intermediate)
1.01x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You Overhead Squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your Overhead Squat Good?

A quick read on what counts as a good Overhead Squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) Overhead Squat is about 182 lb (1.01x bodyweight). Advanced lifters hit 263 lb (1.46x), and Elite is 352 lb (1.96x).

Women (140 lb): a good (Intermediate) Overhead Squat is about 100 lb (0.71x bodyweight). Advanced lifters hit 139 lb (0.99x), and Elite is 183 lb (1.31x).

How Much Should You Be Able to Overhead Squat?

Men: a 180 lb male should lift about 182 lb at an Intermediate level (a beginner target is around 68 lb).

Women: a 140 lb female should lift about 100 lb at an Intermediate level (a beginner target is around 42 lb).

By bodyweight (men): A 150 lb lifter lifts about 152 lb, and a 220 lb lifter lifts about 220 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 179 lb, while by age 50 the Intermediate standard is about 159 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect Overhead Squat Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 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 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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your Overhead Squat Good for Your Weight?

Use this page to compare your Overhead Squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" Overhead 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 Overhead 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.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
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.

Related Exercise Standards

Related Calculators

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.