No Result
View All Result
No Result
View All Result
No Result
View All Result

Smith Machine Squat Strength Standards for Men and Women

Discover how your Smith Machine Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Smith Machine Squat Strength Level

Calculate Your Smith Machine Squat Strength

Quick Navigation

Smith Machine Squat Weight Standards

Compare your Smith Machine Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner106 lbs
Novice175 lbs
Intermediate266 lbs
Advanced375 lbs
Elite498 lbs

Smith Machine Squat Bodyweight Ratio Standards

See how your Smith Machine Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.50
Advanced2.25
Elite3.00
LevelBodyweight Ratio
Beginner0.25
Novice0.75
Intermediate1.00
Advanced1.50
Elite2.25

Smith Machine Squat Standards by Bodyweight

Find the Smith Machine Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs55 lbs102 lbs166 lbs246 lbs338 lbs
120 lbs66 lbs117 lbs185 lbs269 lbs364 lbs
130 lbs77 lbs131 lbs203 lbs291 lbs389 lbs
140 lbs88 lbs145 lbs220 lbs311 lbs413 lbs
150 lbs99 lbs159 lbs237 lbs331 lbs436 lbs
160 lbs109 lbs172 lbs253 lbs351 lbs458 lbs
170 lbs120 lbs185 lbs269 lbs369 lbs479 lbs
180 lbs130 lbs198 lbs285 lbs387 lbs499 lbs
190 lbs140 lbs210 lbs300 lbs404 lbs519 lbs
200 lbs150 lbs223 lbs314 lbs421 lbs538 lbs
210 lbs160 lbs235 lbs328 lbs438 lbs557 lbs
220 lbs169 lbs246 lbs342 lbs453 lbs575 lbs
230 lbs179 lbs258 lbs355 lbs469 lbs592 lbs
240 lbs188 lbs269 lbs368 lbs484 lbs609 lbs
250 lbs197 lbs280 lbs381 lbs498 lbs625 lbs
260 lbs206 lbs290 lbs394 lbs513 lbs641 lbs
270 lbs215 lbs301 lbs406 lbs527 lbs657 lbs
280 lbs224 lbs311 lbs418 lbs540 lbs672 lbs
290 lbs232 lbs321 lbs429 lbs553 lbs686 lbs
300 lbs241 lbs331 lbs441 lbs566 lbs701 lbs
310 lbs249 lbs341 lbs452 lbs579 lbs715 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs32 lbs65 lbs112 lbs172 lbs241 lbs
100 lbs36 lbs71 lbs120 lbs182 lbs254 lbs
110 lbs41 lbs77 lbs128 lbs192 lbs265 lbs
120 lbs45 lbs83 lbs135 lbs201 lbs275 lbs
130 lbs49 lbs88 lbs142 lbs209 lbs285 lbs
140 lbs52 lbs93 lbs148 lbs217 lbs294 lbs
150 lbs56 lbs98 lbs155 lbs224 lbs303 lbs
160 lbs60 lbs103 lbs160 lbs231 lbs311 lbs
170 lbs63 lbs107 lbs166 lbs238 lbs319 lbs
180 lbs66 lbs112 lbs172 lbs244 lbs326 lbs
190 lbs70 lbs116 lbs177 lbs251 lbs333 lbs
200 lbs73 lbs120 lbs182 lbs257 lbs340 lbs
210 lbs76 lbs124 lbs186 lbs262 lbs347 lbs
220 lbs79 lbs127 lbs191 lbs268 lbs353 lbs
230 lbs82 lbs131 lbs196 lbs273 lbs359 lbs
240 lbs84 lbs135 lbs200 lbs278 lbs365 lbs
250 lbs87 lbs138 lbs204 lbs283 lbs371 lbs
260 lbs90 lbs141 lbs208 lbs288 lbs376 lbs

Smith Machine Squat Standards by Age

Discover how Smith Machine Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1591 lbs149 lbs226 lbs320 lbs424 lbs
20104 lbs171 lbs259 lbs366 lbs485 lbs
25106 lbs175 lbs266 lbs375 lbs498 lbs
30106 lbs175 lbs266 lbs375 lbs498 lbs
35106 lbs175 lbs266 lbs375 lbs498 lbs
40106 lbs175 lbs266 lbs375 lbs498 lbs
45101 lbs166 lbs252 lbs356 lbs472 lbs
5095 lbs156 lbs237 lbs334 lbs443 lbs
5588 lbs144 lbs219 lbs309 lbs410 lbs
6080 lbs132 lbs200 lbs282 lbs374 lbs
6573 lbs119 lbs181 lbs255 lbs338 lbs
7065 lbs107 lbs162 lbs229 lbs304 lbs
7558 lbs96 lbs145 lbs205 lbs272 lbs
8052 lbs86 lbs130 lbs183 lbs243 lbs
8547 lbs77 lbs117 lbs164 lbs218 lbs
9042 lbs70 lbs105 lbs148 lbs196 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1542 lbs77 lbs125 lbs185 lbs253 lbs
2048 lbs88 lbs143 lbs212 lbs289 lbs
2550 lbs91 lbs147 lbs217 lbs297 lbs
3050 lbs91 lbs147 lbs217 lbs297 lbs
3550 lbs91 lbs147 lbs217 lbs297 lbs
4050 lbs91 lbs147 lbs217 lbs297 lbs
4547 lbs86 lbs139 lbs206 lbs281 lbs
5044 lbs81 lbs131 lbs193 lbs264 lbs
5541 lbs75 lbs121 lbs179 lbs244 lbs
6038 lbs68 lbs111 lbs163 lbs223 lbs
6534 lbs62 lbs100 lbs148 lbs202 lbs
7031 lbs56 lbs90 lbs133 lbs181 lbs
7527 lbs50 lbs81 lbs119 lbs162 lbs
8025 lbs45 lbs72 lbs106 lbs145 lbs
8522 lbs40 lbs65 lbs95 lbs130 lbs
9020 lbs36 lbs58 lbs86 lbs117 lbs

Smith Machine Squat Overview

A Smith Machine Squat provides a guided and stable environment for performing squats, targeting the legs and glutes while ensuring proper form and safety.

Muscles Worked

Equipment Needed

Smith Machine

How To Perform the Smith Machine Squat

  1. Set the Smith machine bar to shoulder height and add desired weight.
  2. Position yourself under the bar with feet shoulder-width apart.
  3. Unrack the bar by pushing it up and forward, then step forward slightly.
  4. Keep your chest up, back straight, and core engaged.
  5. Inhale and slowly lower into a squat by bending your knees and hips.
  6. Descend until thighs are parallel to the floor or slightly lower.
  7. Exhale and press through your heels to return to the starting position.
  8. Repeat for the desired number of reps.

Want to perfect your form? Check out our detailed guide on Smith Machine Squat for proper technique and tips.

Pro Tips for Smith Machine Squat

  • Ensure the bar is racked at the appropriate height before starting.
  • Maintain a neutral spine throughout the movement.
  • Keep knees aligned with toes to prevent injury.
  • Avoid locking out knees at the top of the movement.
  • Start with lighter weight to master form and technique.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Smith Machine Squat?

Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
No Result
View All Result

© Copyright 2010 - 2024 Fitness Volt IBC. All Rights Reserved.