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Pistol Squat strength standards

What is a good Pistol Squat?

For a 180 lb male, an Intermediate Pistol Squat is about 13 reps. Advanced starts around 25 reps. Enter your own bodyweight below to get the exact standard and FVCP rank.

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How Many Pistol Squat Should You Be Able to Do?

Pistol Squat rep targets for a 180 lb man, by training level:

Beginner< 1
Novice3 reps
Intermediate13 reps
Advanced25 reps
Elite38 reps

Pistol 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 < 1 < 1 13 29 46
120 < 1 1 13 28 45
130 < 1 2 13 28 44
140 < 1 3 13 27 43
150 < 1 3 13 27 41
160 < 1 3 13 26 40
170 < 1 3 13 26 39
180 < 1 3 13 25 38
190 < 1 3 12 24 37
200 < 1 3 12 24 36
210 < 1 3 12 23 35
220 < 1 3 12 22 34
230 < 1 3 11 22 33
240 < 1 3 11 21 32
250 < 1 3 10 20 31
260 < 1 3 10 20 30
270 < 1 2 10 19 29
280 < 1 2 10 19 28
290 < 1 2 9 18 28
300 < 1 2 9 18 27
310 < 1 2 9 17 26

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

Pistol Squat Standards by Age

How the Pistol Squat standards change with age, in reps. 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 < 1 < 1 8 19 33
20 < 1 1 12 26 42
25 < 1 2 13 28 44
30 < 1 2 13 28 44
35 < 1 2 13 28 44
40 < 1 2 13 28 44
45 < 1 < 1 11 25 40
50 < 1 < 1 9 21 36
55 < 1 < 1 7 18 31
60 < 1 < 1 4 14 25
65 < 1 < 1 < 1 10 20
70 < 1 < 1 < 1 7 15
75 < 1 < 1 < 1 3 10
80 < 1 < 1 < 1 < 1 7
85 < 1 < 1 < 1 < 1 4
90 < 1 < 1 < 1 < 1 < 1

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

Check Your Pistol 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 doing 13 Pistol Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.
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

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What the Pistol Squat Strength Levels Mean

Beginner

You are working toward your first full-range reps. An easier version or a shorter range is the normal starting point.

Novice

You can do a few full-range reps in a row with control. Adding one rep to your best set every week or two is steady progress here.

Intermediate

You can do a solid set of clean reps without swinging, bouncing or cutting the range short. Two or three sessions a week with planned sets keep the number climbing.

Advanced

Long sets with strict form are routine for you. Many lifters at this level add load with harder variations to keep progressing.

Elite

Rep counts this high for your bodyweight take years of focused training. Weighted or harder variations are usually the next challenge.

How to Progress Your Pistol Squat

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

Beginner → Novice Your First Full Reps
  • Start with an easier version you can do for 8 to 12 clean reps.
  • Move to the full version once 12 clean reps feel easy.
  • End each set one or two reps before your form breaks.
Novice → Intermediate Build Rep Volume
  • Train the movement 2 to 3 times a week with several sets, not one all-out set.
  • Add one rep to one set each session, and keep the full range.
  • Test your max reps every 3 to 4 weeks, not every session.
Intermediate → Advanced Add Load or Harder Variations
  • Once you can do 12 to 15 strict reps, add weight and train in the 5 to 8 rep range.
  • Slow the lowering phase or pause at the hardest point.
  • Keep one high-rep day a week so your max set keeps growing.
Advanced → Elite Peak Your Max Set
  • Run 4 to 6 week blocks that build volume, then ease off the week before a max test.
  • Track your best set and your weighted reps: both show progress.
  • Your bodyweight changes your rep count directly, so compare tests at a similar weight.

How to Perform Pistol Squat

Primary Muscles Calves, Core, Quadriceps, Glutes, Hamstrings
Equipment None
  1. Stand with feet hip-width apart and extend one leg forward.
  2. Hold your arms straight out in front for balance.
  3. Lower your body into a squat by bending your standing leg, keeping your extended leg off the ground.
  4. Descend until your thigh is parallel to the ground or lower, maintaining balance.
  5. Push through your heel to return to the starting position.
  6. Repeat on the other leg.

Tips

  • Maintain an upright torso throughout the movement.
  • Engage your core to help with balance and stability.
  • Start with assisted or partial pistol squats if you are new to the exercise.
  • Avoid letting your knee cave inward; keep it aligned over your toe.
  • Focus on controlled movements rather than speed to prevent injury.

Where Do These Pistol Squat Standards Come From?

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

Standards data last refreshed: March 28, 2026

Frequently Asked Questions

A good Pistol Squat number 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 in Pistol 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 Pistol 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.