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Squat Jump Strength Standards for Men and Women
Discover how your Squat Jump performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.
Calculate Your Squat Jump Strength Level
Calculate Your Squat Jump Strength
Squat Jump Rep Standards
Compare your Squat Jump performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 6 |
| Intermediate | 35 |
| Advanced | 74 |
| Elite | 119 |
Squat Jump Standards by Bodyweight
Find the Squat Jump strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | 4 | 36 | 81 | 134 |
| 120 lbs | < 1 | 6 | 37 | 80 | 131 |
| 130 lbs | < 1 | 8 | 37 | 78 | 127 |
| 140 lbs | < 1 | 9 | 38 | 77 | 124 |
| 150 lbs | < 1 | 10 | 38 | 76 | 120 |
| 160 lbs | < 1 | 10 | 38 | 74 | 117 |
| 170 lbs | < 1 | 11 | 37 | 73 | 114 |
| 180 lbs | < 1 | 11 | 37 | 71 | 111 |
| 190 lbs | < 1 | 11 | 37 | 70 | 108 |
| 200 lbs | < 1 | 12 | 37 | 69 | 106 |
| 210 lbs | < 1 | 12 | 36 | 67 | 103 |
| 220 lbs | < 1 | 12 | 36 | 66 | 101 |
| 230 lbs | < 1 | 12 | 35 | 65 | 98 |
| 240 lbs | < 1 | 12 | 35 | 63 | 96 |
| 250 lbs | < 1 | 12 | 34 | 62 | 94 |
| 260 lbs | < 1 | 12 | 34 | 61 | 92 |
| 270 lbs | < 1 | 12 | 33 | 60 | 90 |
| 280 lbs | < 1 | 12 | 33 | 59 | 88 |
| 290 lbs | < 1 | 12 | 32 | 58 | 86 |
| 300 lbs | < 1 | 12 | 32 | 57 | 84 |
| 310 lbs | < 1 | 12 | 31 | 56 | 83 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 7 | 34 | 72 | 118 |
| 100 lbs | < 1 | 9 | 35 | 72 | 114 |
| 110 lbs | < 1 | 10 | 36 | 70 | 110 |
| 120 lbs | < 1 | 11 | 36 | 69 | 107 |
| 130 lbs | < 1 | 12 | 36 | 67 | 103 |
| 140 lbs | < 1 | 12 | 36 | 66 | 100 |
| 150 lbs | < 1 | 12 | 35 | 64 | 97 |
| 160 lbs | < 1 | 13 | 35 | 63 | 94 |
| 170 lbs | < 1 | 13 | 34 | 61 | 92 |
| 180 lbs | < 1 | 13 | 34 | 60 | 89 |
| 190 lbs | < 1 | 13 | 33 | 59 | 87 |
| 200 lbs | < 1 | 13 | 33 | 57 | 84 |
| 210 lbs | < 1 | 13 | 32 | 56 | 82 |
| 220 lbs | < 1 | 13 | 32 | 55 | 80 |
| 230 lbs | < 1 | 13 | 31 | 53 | 78 |
| 240 lbs | < 1 | 13 | 30 | 52 | 76 |
| 250 lbs | < 1 | 13 | 30 | 51 | 74 |
| 260 lbs | < 1 | 12 | 29 | 50 | 72 |
Squat Jump Standards by Age
Discover how Squat Jump strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 4 | 28 | 61 | 100 |
| 20 | < 1 | 8 | 36 | 74 | 118 |
| 25 | < 1 | 9 | 38 | 77 | 122 |
| 30 | < 1 | 9 | 38 | 77 | 122 |
| 35 | < 1 | 9 | 38 | 77 | 122 |
| 40 | < 1 | 9 | 38 | 77 | 122 |
| 45 | < 1 | 7 | 34 | 71 | 115 |
| 50 | < 1 | 5 | 31 | 65 | 106 |
| 55 | < 1 | < 1 | 26 | 58 | 96 |
| 60 | < 1 | < 1 | 22 | 51 | 85 |
| 65 | < 1 | < 1 | 17 | 43 | 75 |
| 70 | < 1 | < 1 | 13 | 36 | 64 |
| 75 | < 1 | < 1 | 10 | 30 | 55 |
| 80 | < 1 | < 1 | 6 | 24 | 46 |
| 85 | < 1 | < 1 | < 1 | 18 | 38 |
| 90 | < 1 | < 1 | < 1 | 14 | 32 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 6 | 26 | 54 | 86 |
| 20 | < 1 | 10 | 34 | 66 | 103 |
| 25 | < 1 | 11 | 36 | 68 | 106 |
| 30 | < 1 | 11 | 36 | 68 | 106 |
| 35 | < 1 | 11 | 36 | 68 | 106 |
| 40 | < 1 | 11 | 36 | 68 | 106 |
| 45 | < 1 | 9 | 33 | 64 | 99 |
| 50 | < 1 | 7 | 29 | 58 | 91 |
| 55 | < 1 | 4 | 25 | 52 | 83 |
| 60 | < 1 | < 1 | 20 | 45 | 73 |
| 65 | < 1 | < 1 | 16 | 38 | 63 |
| 70 | < 1 | < 1 | 12 | 31 | 54 |
| 75 | < 1 | < 1 | 9 | 25 | 46 |
| 80 | < 1 | < 1 | 5 | 20 | 38 |
| 85 | < 1 | < 1 | < 1 | 15 | 31 |
| 90 | < 1 | < 1 | < 1 | 12 | 26 |
Squat Jump Overview
The Squat Jump is a dynamic lower-body exercise that combines a traditional squat with an explosive jump, enhancing strength, power, and cardiovascular endurance.
Muscles Worked
Equipment Needed
None
How To Perform the Squat Jump
- Stand with feet shoulder-width apart, arms at your sides.
- Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and back straight.
- Once in the squat position, explosively jump up, swinging your arms overhead for momentum.
- Land softly on your feet, immediately lowering back into the squat position to prepare for the next jump.
- Repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Squat Jump for proper technique and tips.
Pro Tips for Squat Jump
- Ensure proper squat form by keeping your knees behind your toes and your chest up.
- Engage your core throughout the movement to maintain balance.
- Land softly to reduce impact on your joints.
- Modify the depth of your squat or the height of your jump based on your fitness level.