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smith low bar squat strength standards

What is a good smith low bar squat?

For a 180 lb male, an Intermediate smith low bar squat is about 257 lb (1.43x bodyweight). Advanced starts around 328 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 257 lb Intermediate at 180 lb
Next tier 328 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 smith low bar squat

A solid (Intermediate) smith low bar squat for a 180 lb male is about 257 lb (1.43x bodyweight). Use the calculator below to convert your own smith low bar squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 328 lb (1.82x bodyweight).

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

smith low bar squat demonstration
Estimated Standards

How strong is your smith low bar squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment smith-machine
Standards Coverage 21 bodyweights × 5 levels
Difficulty Intermediate
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your smith low bar squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 257 lbs (1.43x bodyweight) on the smith low bar 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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Share your FVCP with friends
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to track your progress over time.

Reader Data Is Still Building

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

257 lb Typical 1RM (Intermediate)
1.43x 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 smith low bar 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 65 100 147 202 262
120 77 115 165 222 285
130 88 129 181 241 307
140 99 143 197 260 328
150 110 156 213 278 348
160 121 169 228 296 368
170 132 182 243 312 386
180 143 194 257 328 405
190 153 207 271 344 422
200 164 218 284 359 439
210 173 230 297 374 455
220 184 241 311 389 471
230 194 253 323 402 487
240 202 263 335 416 502
250 212 274 348 429 516
260 221 284 359 443 531
270 231 295 370 455 544
280 239 304 382 467 558
290 248 314 392 480 571
300 256 324 404 492 584
310 265 334 414 503 597

Is Your smith low bar squat Good?

A quick read on what counts as a good smith low bar squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) smith low bar squat is about 257 lb (1.43x bodyweight). Advanced lifters hit 328 lb (1.82x), and Elite is 405 lb (2.25x).

Women (140 lb): a good (Intermediate) smith low bar squat is about 141 lb (1.01x bodyweight). Advanced lifters hit 195 lb (1.39x), and Elite is 255 lb (1.82x).

How Much Should You Be Able to smith low bar squat?

Men: a 180 lb male should lift about 257 lb at an Intermediate level (a beginner target is around 143 lb).

Women: a 140 lb female should lift about 141 lb at an Intermediate level (a beginner target is around 60 lb).

By bodyweight (men): A 150 lb lifter lifts about 213 lb, and a 220 lb lifter lifts about 311 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 253 lb, while by age 50 the Intermediate standard is about 224 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 smith low bar squat Strength?

How smith low bar 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
15 106 154 215 285 362
20 121 177 246 326 414
25 124 181 253 335 425
30 124 181 253 335 425
35 124 181 253 335 425
40 124 181 253 335 425
45 118 172 239 318 403
50 111 161 224 298 378
55 102 150 208 276 350
60 93 136 190 252 319
65 84 123 172 228 289
70 76 111 154 204 259
75 68 99 137 183 231
80 61 88 123 164 207
85 55 79 110 146 186
90 49 71 99 132 167

What Do smith low bar squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the smith low bar 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 smith low bar 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 smith low bar 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 smith low bar 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 smith low bar 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 smith low bar squat

Tier-specific training recommendations to move your smith low bar squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the smith low bar 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 smith low bar 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 smith low bar 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 smith low bar squat under meet conditions.
View RPE-to-percentage chart →

How to Perform smith low bar squat

["Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.","Stand with your feet shoulder-width apart, toes slightly turned outwards.","Step under the bar and position it across your upper back, resting it on your traps.","Grip the bar with your hands slightly wider than shoulder-width apart.","Unrack the bar by straightening your legs and stepping back from the rack.","Take a deep breath and brace your core.","Initiate the squat by pushing your hips back and bending your knees.","Lower your body until your thighs are parallel to the ground or slightly below.","Keep your chest up and your back straight throughout the movement.","Drive through your heels to stand back up, extending your hips and knees.","Repeat for the desired number of repetitions."]

Read the complete smith low bar squat guide on FitnessVolt →

Where Do These smith low bar 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 smith low bar squat Good for Your Weight?

Use this page to compare your smith low bar 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 smith low bar 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" smith low bar 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 smith low bar 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.