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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.

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Smith Low Bar Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.88. Updated March 29, 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 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

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

Smith Low Bar Squat Standards by Age

How the Smith Low Bar 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
15 106 154 215 285 362
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

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

Check Your Smith Low Bar 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 257 lbs (1.43x bodyweight) on the Smith Low Bar 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 Smith Low Bar Squat Strength Levels Mean

Beginner

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

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

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

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

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

Smith Low Bar Squat demonstration
Primary Muscles glutes
Equipment smith-machine
Difficulty Intermediate
Type Compound
["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?

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Low Bar Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.88 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith Low Bar Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 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" 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.
They are estimates from the FitnessVolt strength standards model. The Smith Low Bar Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.88 (confidence: low). It is a set of targets, not a measured population.
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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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.