Axle Back Squat vs Goblet Squat Strength Standards

Axle Back Squat vs Goblet Squat Strength Standards

Use these tables to compare the estimated one-rep max required for the axle back squat and goblet squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.

Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Axle Back Squat / Goblet Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.

Men’s Axle Back Squat vs Goblet Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

Women’s Axle Back Squat vs Goblet Squat Standards

How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.

How Your Axle Back Squat vs Goblet Squat Result Is Calculated

Both lifts are scored independently first: estimated max, bodyweight-adjusted strength level, and progress toward the next level. Those ratings drive the comparison.

1. Estimate a one-rep max from each set

A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.

• Epley: weight × (1 + reps ÷ 30)
• Brzycki: weight × 36 ÷ (37 − reps)

Use recent Axle Back Squat and Goblet Squat sets with consistent technique and full intended range of motion. Difficult lower-rep sets generally make the estimated max less dependent on extrapolation.

2. Find the axle back squat strength level

For axle back squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.

3. Find the goblet squat strength level

The goblet squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.

4. Compare the two results

The lift with the lower Beginner-to-Elite rating is the priority. If both ratings match, the calculator requires a 10-point difference in next-level progress before naming a priority; otherwise it reports Balanced.

Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these standards.

Use the calculator above to view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.

How Men’s Axle Back Squat and Goblet Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Goblet Squat standard minus the Axle Back Squat standard: zero means equal, above zero means the Goblet Squat standard is higher, and below zero means the Axle Back Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

How Women’s Axle Back Squat and Goblet Squat Standards Differ

How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Goblet Squat standard minus the Axle Back Squat standard: zero means equal, above zero means the Goblet Squat standard is higher, and below zero means the Axle Back Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.

Axle Back Squat and Goblet Squat Exercises Used by This Calculator

Valid results depend on using the specified axle back squat and goblet squat technique and load convention. Use strict, repeatable Axle Back Squat and Goblet Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Use the Axle Back Squat setup and load convention

Confirm Rogue Axle: 25 lb, 84 in, 1.9 in outside diameter, non-rotating powder-coated shaft. Place shaft centered on upper trapezius below C7 and above posterior-deltoid shelf; pronated index-finger centers exactly 81.0 cm apart, measured/marked. Unrack standing; stable stance chosen before rep and unchanged across set. Descend under control until hip crease clearly below top of knee; no box/contact/bounce; stand to full hip/knee lockout with axle controlled. Total weight includes axle/plates; whole reps 1–10. Spotter protects only; no assistance. Allowed: exact axle, plates, axle collars, rack, belt, knee sleeves, wrist wraps, chalk, shoes.

Keep one weight in the goblet position

Hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel, and stand to full hip and knee extension without resting the weight on the thighs. Do not enter a barbell squat, double-kettlebell front squat, machine squat, partial rep, or assisted squat.

Enter one recent Axle Back Squat result and one recent Goblet Squat result

First lift: weight used and 1–12 strict reps. Second lift: single goblet-held weight and 1–12 strict reps. Pounds or kilograms.

Related Tools

• Axle Back Squat — View the individual Axle Back Squat standards and next strength-level target.
• Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
• Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
• Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.