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smith squat Strength Standards

Quick Answer smith squat

A 180 lb male with an Intermediate-level smith squat of 248 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 317 lbs (1.76x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

smith squat demonstration
Competition-Derived

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

Primary Muscles glutes
Equipment smith-machine
Data Points 71 rows
Difficulty Intermediate
Type Compound

Estimated Standards - Estimated from squat standards using a 0.85x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your smith squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You smith 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 63 97 142 195 253
120 74 111 159 214 275
130 85 125 175 233 297
140 96 138 190 251 317
150 106 150 206 269 337
160 117 163 220 286 355
170 128 176 235 302 373
180 138 188 248 317 391
190 148 200 262 332 407
200 158 211 275 347 424
210 167 222 287 361 439
220 178 233 300 376 455
230 187 244 312 388 470
240 196 254 324 402 485
250 205 264 336 415 498
260 213 275 347 428 513
270 223 285 358 439 525
280 231 294 369 451 539
290 240 303 379 463 552
300 247 313 390 475 564
310 256 322 400 486 576

How Does Age Affect smith squat Strength?

How smith squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 102 149 207 275 349
20 117 171 237 315 400
25 120 175 244 324 411
30 120 175 244 324 411
35 120 175 244 324 411
40 120 175 244 324 411
45 114 166 231 307 389
50 107 156 217 288 366
55 99 145 201 267 338
60 90 132 184 243 309
65 82 119 166 220 279
70 73 107 149 197 250
75 65 95 133 177 224
80 59 85 119 158 200
85 53 77 106 141 179
90 48 69 96 128 162

What Do smith squat Strength Standards Mean?

Beginner

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

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

Beginner → Novice Building Your Foundation
  • Train the smith 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 your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a smith 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 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 squat under meet conditions.
View RPE-to-percentage chart →

How to Perform smith squat

["Set up the smith machine with the barbell at an appropriate height for your squat.","Stand with your feet shoulder-width apart, toes slightly turned out.","Position yourself under the barbell, resting it on your upper traps and shoulders.","Grip the barbell with a wide grip, slightly wider than shoulder-width apart.","Engage your core and unrack the barbell, stepping back to clear the rack.","Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.","Lower your body until your thighs are parallel to the ground or slightly below.","Pause for a moment at the bottom, then drive through your heels to return to the starting position.","Repeat for the desired number of repetitions."]

Read the complete smith squat guide on FitnessVolt →

Where Do These smith squat Standards Come From?

These smith 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 smith squat Good for Your Weight?

Strength standards help you objectively measure your smith squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. 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 smith 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.

Frequently Asked Questions

A "good" smith squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the smith squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE