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Pin Squat strength standards

What is a good Pin Squat?

For a 180 lb male, an Intermediate Pin Squat is about 317 lb (1.76x bodyweight). Advanced starts around 434 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Pin 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 47 94 162 248 348
120 60 113 186 277 382
130 73 131 209 306 415
140 87 149 232 333 446
150 101 167 254 359 477
160 114 184 275 385 506
170 128 202 297 410 535
180 142 219 317 434 562
190 155 235 337 457 589
200 169 252 357 480 615
210 182 268 376 502 640
220 195 284 395 524 665
230 208 300 413 545 688
240 221 315 431 566 711
250 234 330 449 586 734
260 246 345 466 606 756
270 259 360 483 625 778
280 271 374 500 644 799
290 283 388 516 662 819
300 295 402 532 681 839
310 306 415 548 698 859

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

Pin Squat Standards by Age

How the Pin 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
15 106 176 269 382 508
20 121 202 308 437 581
25 124 207 316 449 596
30 124 207 316 449 596
35 124 207 316 449 596
40 124 207 316 449 596
45 118 196 300 425 566
50 111 184 282 399 531
55 102 171 260 369 491
60 93 156 238 337 448
65 84 141 215 305 405
70 76 126 193 273 363
75 68 113 172 244 325
80 61 101 154 219 291
85 54 90 138 196 260
90 49 82 125 177 235

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

Check Your Pin 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 317 lbs (1.76x bodyweight) on the Pin 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 Pin Squat Strength Levels Mean

Beginner

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

Novice

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

Intermediate

Your Pin 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 Pin 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 Pin 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 Pin Squat

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

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

How to Perform Pin Squat

Equipment Squat Rack, Barbell, Weight Plates
  1. Set the safety pins in a squat rack at your desired height, typically just above parallel.
  2. Load the barbell with an appropriate weight and position it on the squat rack.
  3. Stand under the bar, placing it across your upper back/traps, and grip the bar firmly.
  4. Unrack the bar and step back to align yourself with the pins.
  5. Lower yourself into a squat until the barbell lightly touches the pins.
  6. Pause briefly, maintaining tension in your muscles.
  7. Drive through your heels and extend your hips and knees to return to the starting position.
  8. Repeat for the desired number of repetitions.

Tips

  • Ensure the pins are set at an appropriate height to challenge your range of motion.
  • Maintain a tight core and upright torso throughout the movement.
  • Avoid bouncing off the pins; control the descent and ascent.
  • Start with a lighter weight to master the form before progressing.

Where Do These Pin Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Pin Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Pin 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" Pin 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 Pin 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 Pin 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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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.