A 180 lb male with an Intermediate-level Sissy Squat of 26 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 61 lbs (0.34x bodyweight).
FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results
How strong is your Sissy Squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.
How Strong Is Your Sissy Squat?
How Much Should You Sissy 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 | < 1 | 4 | 40 | 91 | 152 |
| 120 | < 1 | 4 | 38 | 85 | 142 |
| 130 | < 1 | 3 | 35 | 80 | 134 |
| 140 | < 1 | 3 | 33 | 75 | 126 |
| 150 | < 1 | 2 | 31 | 71 | 119 |
| 160 | < 1 | 2 | 29 | 67 | 113 |
| 170 | < 1 | 1 | 28 | 64 | 107 |
| 180 | < 1 | < 1 | 26 | 61 | 102 |
| 190 | < 1 | < 1 | 24 | 58 | 97 |
| 200 | < 1 | < 1 | 23 | 55 | 93 |
| 210 | < 1 | < 1 | 22 | 53 | 89 |
| 220 | < 1 | < 1 | 21 | 50 | 85 |
| 230 | < 1 | < 1 | 19 | 48 | 82 |
| 240 | < 1 | < 1 | 18 | 46 | 79 |
| 250 | < 1 | < 1 | 17 | 44 | 76 |
| 260 | < 1 | < 1 | 16 | 42 | 73 |
| 270 | < 1 | < 1 | 15 | 41 | 70 |
| 280 | < 1 | < 1 | 15 | 39 | 68 |
| 290 | < 1 | < 1 | 14 | 38 | 65 |
| 300 | < 1 | < 1 | 13 | 36 | 63 |
| 310 | < 1 | < 1 | 12 | 35 | 61 |
| 90 | < 1 | < 1 | 7 | 18 | 31 |
| 100 | < 1 | < 1 | 8 | 18 | 31 |
| 110 | < 1 | < 1 | 8 | 18 | 30 |
| 120 | < 1 | < 1 | 9 | 18 | 29 |
| 130 | < 1 | < 1 | 9 | 18 | 29 |
| 140 | < 1 | < 1 | 9 | 18 | 28 |
| 150 | < 1 | 1 | 9 | 17 | 27 |
| 160 | < 1 | 1 | 9 | 17 | 26 |
| 170 | < 1 | 1 | 8 | 16 | 25 |
| 180 | < 1 | 1 | 8 | 16 | 24 |
| 190 | < 1 | 1 | 8 | 15 | 24 |
| 200 | < 1 | 1 | 8 | 15 | 23 |
| 210 | < 1 | 1 | 8 | 14 | 22 |
| 220 | < 1 | < 1 | 7 | 14 | 21 |
| 230 | < 1 | < 1 | 7 | 13 | 20 |
| 240 | < 1 | < 1 | 7 | 13 | 20 |
| 250 | < 1 | < 1 | 6 | 12 | 19 |
| 260 | < 1 | < 1 | 6 | 12 | 18 |
How Does Age Affect Sissy Squat Strength?
How Sissy Squat standards change across different age groups. Values represent a 1RM in lbs.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | < 1 | 18 | 49 | 85 |
| 20 | < 1 | < 1 | 25 | 60 | 102 |
| 25 | < 1 | < 1 | 27 | 62 | 105 |
| 30 | < 1 | < 1 | 27 | 62 | 105 |
| 35 | < 1 | < 1 | 27 | 62 | 105 |
| 40 | < 1 | < 1 | 27 | 62 | 105 |
| 45 | < 1 | < 1 | 24 | 58 | 98 |
| 50 | < 1 | < 1 | 20 | 52 | 90 |
| 55 | < 1 | < 1 | 17 | 46 | 81 |
| 60 | < 1 | < 1 | 13 | 40 | 72 |
| 65 | < 1 | < 1 | 9 | 33 | 62 |
| 70 | < 1 | < 1 | 6 | 27 | 52 |
| 75 | < 1 | < 1 | 2 | 21 | 44 |
| 80 | < 1 | < 1 | < 1 | 15 | 36 |
| 85 | < 1 | < 1 | < 1 | 11 | 29 |
| 90 | < 1 | < 1 | < 1 | 8 | 23 |
| 15 | < 1 | < 1 | 4 | 12 | 23 |
| 20 | < 1 | < 1 | 8 | 19 | 31 |
| 25 | < 1 | < 1 | 9 | 20 | 32 |
| 30 | < 1 | < 1 | 9 | 20 | 32 |
| 35 | < 1 | < 1 | 9 | 20 | 32 |
| 40 | < 1 | < 1 | 9 | 20 | 32 |
| 45 | < 1 | < 1 | 7 | 17 | 29 |
| 50 | < 1 | < 1 | 5 | 14 | 26 |
| 55 | < 1 | < 1 | 3 | 11 | 21 |
| 60 | < 1 | < 1 | < 1 | 8 | 17 |
| 65 | < 1 | < 1 | < 1 | 5 | 13 |
| 70 | < 1 | < 1 | < 1 | 2 | 9 |
| 75 | < 1 | < 1 | < 1 | < 1 | 5 |
| 80 | < 1 | < 1 | < 1 | < 1 | 2 |
| 85 | < 1 | < 1 | < 1 | < 1 | < 1 |
| 90 | < 1 | < 1 | < 1 | < 1 | < 1 |
What Do Sissy Squat Strength Standards Mean?
Stronger than 5% of lifters. You are learning to hit proper depth on the Sissy Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.
Stronger than 20% of lifters. You can execute the Sissy Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.
Stronger than 50% of lifters. Your Sissy Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.
Stronger than 80% of lifters. You have refined your Sissy 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.
Stronger than 95% of lifters. Your Sissy 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 Sissy Squat
Tier-specific training recommendations to move your Sissy Squat to the next level.
- Train the Sissy 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.
- Switch from linear to weekly periodization (e.g., light/medium/heavy days).
- Add a Sissy 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.
- 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 Sissy Squat movement pattern.
- 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 Sissy Squat under meet conditions.
How to Perform Sissy Squat
- Start by standing upright with your feet shoulder-width apart and your body facing forward.
- Place your hands on your hips for balance or hold onto a stable surface like a squat rack or parallel bars.
- Engage your core and begin to bend your knees while leaning backward, keeping your hips extended.
- Lower your body by bending at the knees and pushing them forward while your heels stay elevated.
- Continue to lean back until your knees are fully bent and your body forms a straight line from your knees to your shoulders.
- Push through the balls of your feet to return to the starting position, maintaining a controlled motion throughout the movement.
- Repeat for the desired number of repetitions.
- Breathing: Inhale as you lower your body and exhale as you return to the starting position.
Tips for Sissy Squat
- Keep your core engaged to maintain balance and protect your lower back.
- Avoid letting your knees cave inward; maintain proper knee alignment.
- Start with a limited range of motion if you're new to the exercise and gradually increase as your strength and flexibility improve.
- Ensure your heels stay elevated throughout the movement.
Where Do These Sissy Squat Standards Come From?
These Sissy 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 Sissy Squat Good for Your Weight?
Strength standards help you objectively measure your Sissy Squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:
- Find your bodyweight in the left column of the table above.
- Look across the row to find which strength level your 1RM falls into.
- Use the age tab to see how your strength compares within your age group.
- 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 Sissy 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.