Skip to content
Smith Squat strength standards

What is a good Smith Squat?

For a 180 lb male, an Intermediate Smith Squat is about 248 lb (1.38x bodyweight). Advanced starts around 317 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Check My Level Estimate Your 1RM Methodology

Smith Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model, scaled from the Squat table by a fixed ratio of 0.85. 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 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

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

Smith Squat Standards by Age

How the Smith 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
15 102 149 207 275 349
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

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

Check Your Smith 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 248 lbs (1.38x bodyweight) on the Smith 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
Help improve accuracy for everyone
Share your result
Thanks for contributing! lifters have shared their data for this exercise.
to track your progress over time.

What the Smith Squat Strength Levels Mean

Beginner

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

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

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

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

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 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 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

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

The levels on this page are estimates from the FitnessVolt strength standards model. The Smith Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.85 (confidence: low). It is a set of targets, not a measured population. There is no competition or gym dataset for the Smith 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 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 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 Squat table is the Squat table scaled by a fixed FitnessVolt ratio of 0.85 (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.

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.