Goblet Squat vs Low Bar Back Squat Strength Standards
Compare your goblet squat and low-bar back squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: single goblet-held weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, hold one dumbbell or kettlebell vertically at chest height for the full set, descend below parallel. For the second exercise, finish with full hip and knee extension. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Goblet Squat vs Low-Bar Back Squat Strength Standards
These bodyweight tables place the goblet squat and low-bar back squat targets side by side from Novice through Elite. Use them to compare standards, not to force a particular ratio between the lifts.
Find the closest row in the men’s or women’s table. Every target lists Goblet Squat / Low-Bar Back Squat, pounds first and kilograms second. Enter your own sets above for exact ratings without testing a true one-rep max.
Men’s Goblet Squat vs Low-Bar Back 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Goblet Squat | 56 lb25.4 kg | 80 lb36.3 kg | 112 lb50.8 kg | 147 lb66.7 kg |
| Low-Bar Back Squat | 254 lb115.2 kg | 289 lb131.1 kg | 327 lb148.3 kg | 361 lb163.7 kg | |
| 130 lb59 kg | Goblet Squat | 59 lb26.8 kg | 84 lb38.1 kg | 118 lb53.5 kg | 155 lb70.3 kg |
| Low-Bar Back Squat | 268 lb121.6 kg | 304 lb137.9 kg | 345 lb156.5 kg | 380 lb172.4 kg | |
| 140 lb63.5 kg | Goblet Squat | 62 lb28.1 kg | 88 lb39.9 kg | 124 lb56.2 kg | 163 lb73.9 kg |
| Low-Bar Back Squat | 281 lb127.5 kg | 320 lb145.1 kg | 362 lb164.2 kg | 400 lb181.4 kg | |
| 150 lb68 kg | Goblet Squat | 65 lb29.5 kg | 92 lb41.7 kg | 130 lb59 kg | 171 lb77.6 kg |
| Low-Bar Back Squat | 295 lb133.8 kg | 335 lb152 kg | 379 lb171.9 kg | 419 lb190.1 kg | |
| 160 lb72.6 kg | Goblet Squat | 68 lb30.8 kg | 96 lb43.5 kg | 136 lb61.7 kg | 178 lb80.7 kg |
| Low-Bar Back Squat | 308 lb139.7 kg | 350 lb158.8 kg | 396 lb179.6 kg | 437 lb198.2 kg | |
| 170 lb77.1 kg | Goblet Squat | 71 lb32.2 kg | 100 lb45.4 kg | 141 lb64 kg | 186 lb84.4 kg |
| Low-Bar Back Squat | 320 lb145.1 kg | 364 lb165.1 kg | 412 lb186.9 kg | 455 lb206.4 kg | |
| 180 lb81.6 kg | Goblet Squat | 73 lb33.1 kg | 104 lb47.2 kg | 147 lb66.7 kg | 193 lb87.5 kg |
| Low-Bar Back Squat | 333 lb151 kg | 378 lb171.5 kg | 428 lb194.1 kg | 473 lb214.5 kg | |
| 190 lb86.2 kg | Goblet Squat | 76 lb34.5 kg | 108 lb49 kg | 152 lb68.9 kg | 200 lb90.7 kg |
| Low-Bar Back Squat | 345 lb156.5 kg | 392 lb177.8 kg | 444 lb201.4 kg | 490 lb222.3 kg | |
| 200 lb90.7 kg | Goblet Squat | 79 lb35.8 kg | 112 lb50.8 kg | 157 lb71.2 kg | 207 lb93.9 kg |
| Low-Bar Back Squat | 357 lb161.9 kg | 406 lb184.2 kg | 459 lb208.2 kg | 507 lb230 kg | |
| 210 lb95.3 kg | Goblet Squat | 81 lb36.7 kg | 115 lb52.2 kg | 162 lb73.5 kg | 214 lb97.1 kg |
| Low-Bar Back Squat | 369 lb167.4 kg | 419 lb190.1 kg | 475 lb215.5 kg | 524 lb237.7 kg | |
| 220 lb99.8 kg | Goblet Squat | 84 lb38.1 kg | 119 lb54 kg | 168 lb76.2 kg | 221 lb100.2 kg |
| Low-Bar Back Squat | 380 lb172.4 kg | 432 lb196 kg | 490 lb222.3 kg | 540 lb244.9 kg | |
| 230 lb104.3 kg | Goblet Squat | 86 lb39 kg | 123 lb55.8 kg | 173 lb78.5 kg | 227 lb103 kg |
| Low-Bar Back Squat | 392 lb177.8 kg | 445 lb201.8 kg | 504 lb228.6 kg | 557 lb252.7 kg | |
| 240 lb108.9 kg | Goblet Squat | 89 lb40.4 kg | 126 lb57.2 kg | 178 lb80.7 kg | 234 lb106.1 kg |
| Low-Bar Back Squat | 403 lb182.8 kg | 458 lb207.7 kg | 519 lb235.4 kg | 573 lb259.9 kg | |
| 250 lb113.4 kg | Goblet Squat | 91 lb41.3 kg | 130 lb59 kg | 183 lb83 kg | 240 lb108.9 kg |
| Low-Bar Back Squat | 414 lb187.8 kg | 471 lb213.6 kg | 533 lb241.8 kg | 588 lb266.7 kg | |
| 260 lb117.9 kg | Goblet Squat | 94 lb42.6 kg | 133 lb60.3 kg | 187 lb84.8 kg | 247 lb112 kg |
| Low-Bar Back Squat | 425 lb192.8 kg | 483 lb219.1 kg | 547 lb248.1 kg | 604 lb274 kg | |
| 270 lb122.5 kg | Goblet Squat | 96 lb43.5 kg | 137 lb62.1 kg | 192 lb87.1 kg | 253 lb114.8 kg |
| Low-Bar Back Squat | 436 lb197.8 kg | 495 lb224.5 kg | 561 lb254.5 kg | 619 lb280.8 kg | |
| 280 lb127 kg | Goblet Squat | 98 lb44.5 kg | 140 lb63.5 kg | 197 lb89.4 kg | 259 lb117.5 kg |
| Low-Bar Back Squat | 447 lb202.8 kg | 508 lb230.4 kg | 575 lb260.8 kg | 635 lb288 kg | |
| 290 lb131.5 kg | Goblet Squat | 101 lb45.8 kg | 143 lb64.9 kg | 201 lb91.2 kg | 265 lb120.2 kg |
| Low-Bar Back Squat | 457 lb207.3 kg | 520 lb235.9 kg | 589 lb267.2 kg | 650 lb294.8 kg | |
| 300 lb136.1 kg | Goblet Squat | 103 lb46.7 kg | 146 lb66.2 kg | 206 lb93.4 kg | 271 lb122.9 kg |
| Low-Bar Back Squat | 468 lb212.3 kg | 532 lb241.3 kg | 602 lb273.1 kg | 664 lb301.2 kg |
Women’s Goblet Squat vs Low-Bar Back 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.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Goblet Squat | 40 lb18.1 kg | 60 lb27.2 kg | 82 lb37.2 kg | 105 lb47.6 kg |
| Low-Bar Back Squat | 150 lb68 kg | 173 lb78.5 kg | 205 lb93 kg | 229 lb103.9 kg | |
| 110 lb49.9 kg | Goblet Squat | 43 lb19.5 kg | 63 lb28.6 kg | 88 lb39.9 kg | 112 lb50.8 kg |
| Low-Bar Back Squat | 159 lb72.1 kg | 185 lb83.9 kg | 218 lb98.9 kg | 244 lb110.7 kg | |
| 120 lb54.4 kg | Goblet Squat | 46 lb20.9 kg | 67 lb30.4 kg | 93 lb42.2 kg | 119 lb54 kg |
| Low-Bar Back Squat | 169 lb76.7 kg | 196 lb88.9 kg | 231 lb104.8 kg | 259 lb117.5 kg | |
| 130 lb59 kg | Goblet Squat | 48 lb21.8 kg | 71 lb32.2 kg | 98 lb44.5 kg | 125 lb56.7 kg |
| Low-Bar Back Squat | 178 lb80.7 kg | 206 lb93.4 kg | 244 lb110.7 kg | 273 lb123.8 kg | |
| 140 lb63.5 kg | Goblet Squat | 51 lb23.1 kg | 74 lb33.6 kg | 103 lb46.7 kg | 132 lb59.9 kg |
| Low-Bar Back Squat | 187 lb84.8 kg | 217 lb98.4 kg | 256 lb116.1 kg | 287 lb130.2 kg | |
| 150 lb68 kg | Goblet Squat | 53 lb24 kg | 78 lb35.4 kg | 108 lb49 kg | 138 lb62.6 kg |
| Low-Bar Back Squat | 196 lb88.9 kg | 227 lb103 kg | 268 lb121.6 kg | 300 lb136.1 kg | |
| 160 lb72.6 kg | Goblet Squat | 55 lb24.9 kg | 81 lb36.7 kg | 113 lb51.3 kg | 144 lb65.3 kg |
| Low-Bar Back Squat | 205 lb93 kg | 237 lb107.5 kg | 280 lb127 kg | 313 lb142 kg | |
| 170 lb77.1 kg | Goblet Squat | 58 lb26.3 kg | 85 lb38.6 kg | 117 lb53.1 kg | 150 lb68 kg |
| Low-Bar Back Squat | 213 lb96.6 kg | 247 lb112 kg | 291 lb132 kg | 326 lb147.9 kg | |
| 180 lb81.6 kg | Goblet Squat | 60 lb27.2 kg | 88 lb39.9 kg | 122 lb55.3 kg | 156 lb70.8 kg |
| Low-Bar Back Squat | 221 lb100.2 kg | 256 lb116.1 kg | 303 lb137.4 kg | 339 lb153.8 kg | |
| 190 lb86.2 kg | Goblet Squat | 62 lb28.1 kg | 91 lb41.3 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Low-Bar Back Squat | 229 lb103.9 kg | 266 lb120.7 kg | 314 lb142.4 kg | 351 lb159.2 kg | |
| 200 lb90.7 kg | Goblet Squat | 64 lb29 kg | 94 lb42.6 kg | 131 lb59.4 kg | 167 lb75.7 kg |
| Low-Bar Back Squat | 237 lb107.5 kg | 275 lb124.7 kg | 325 lb147.4 kg | 363 lb164.7 kg | |
| 210 lb95.3 kg | Goblet Squat | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg | 173 lb78.5 kg |
| Low-Bar Back Squat | 245 lb111.1 kg | 284 lb128.8 kg | 335 lb152 kg | 375 lb170.1 kg | |
| 220 lb99.8 kg | Goblet Squat | 68 lb30.8 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg |
| Low-Bar Back Squat | 253 lb114.8 kg | 293 lb132.9 kg | 346 lb156.9 kg | 387 lb175.5 kg | |
| 230 lb104.3 kg | Goblet Squat | 70 lb31.8 kg | 104 lb47.2 kg | 144 lb65.3 kg | 184 lb83.5 kg |
| Low-Bar Back Squat | 261 lb118.4 kg | 302 lb137 kg | 356 lb161.5 kg | 399 lb181 kg | |
| 240 lb108.9 kg | Goblet Squat | 73 lb33.1 kg | 107 lb48.5 kg | 148 lb67.1 kg | 189 lb85.7 kg |
| Low-Bar Back Squat | 268 lb121.6 kg | 311 lb141.1 kg | 367 lb166.5 kg | 410 lb186 kg |
How Your Goblet Squat vs Low-Bar Back 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
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
Use recent Goblet Squat and Low-Bar Back 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 goblet squat strength level
The goblet squat standards use the sex-specific standards from the individual Goblet Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
3. Find the low-bar back squat strength level
The standards use the sex-specific thresholds from the individual Low-Bar Back Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with 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.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
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.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the goblet squat | Adjust goblet squat targets to exact bodyweight with the two-thirds rule. |
| Rate the low-bar back squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Enter both sets above to see the estimated maxes, assigned levels, next-level targets, and comparison result.
How Men’s Goblet Squat and Low-Bar Back Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Low-Bar Back Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 97 to 178.3 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low-Bar Back Squat standard minus the Goblet Squat standard: zero means equal, above zero means the Low-Bar Back Squat standard is higher, and below zero means the Goblet Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Goblet Squat and Low-Bar Back Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
At Elite, the difference is 56.3 kg at 100 lb and 100.3 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Low-Bar Back Squat standard minus the Goblet Squat standard: zero means equal, above zero means the Low-Bar Back Squat standard is higher, and below zero means the Goblet Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Goblet Squat and Low-Bar Back Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the goblet squat and low-bar back squat setup consistent with their individual rules. Use strict, repeatable Goblet Squat and Low-Bar Back 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.
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.
Use the Low-Bar Back Squat setup and load convention
Straight bar fixed below the scapular spine. Bar supported by the posterior-deltoid shelf. Total load includes bar and all plates. Heel centers no wider than hip-joint width. Toe-out is allowed within the heel boundary. Hip crease descends below the knee top. Feet remain planted throughout every rep. Finish with full hip and knee extension. No assistance, bounce, or good-morning recovery.
Enter one recent Goblet Squat result and one recent Low-Bar Back Squat result
First lift: single goblet-held weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Low-Bar Back Squat — View the individual Low-Bar Back Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — 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.
- Barbell Tempo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Pin Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.