Goblet Squat vs Paused Back Squat Strength Standards
Compare your goblet squat and paused barbell back squat against strength standards for your sex and bodyweight. Add a recent 1–12-rep result for each lift to compare estimated one-rep maxes, strength levels, next targets, and priority.
First lift: single goblet-held weight and 1–12 strict reps. Second lift: total barbell load 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, controlled descent until hip crease is below the top of the knee. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Goblet Squat vs Paused Barbell Back Squat Strength Standards
These bodyweight tables place the goblet squat and paused barbell 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 / Paused Barbell 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 Paused Barbell 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 |
| Paused Barbell Back Squat | 179 lb81.2 kg | 216 lb98 kg | 252 lb114.3 kg | 283 lb128.4 kg | |
| 130 lb59 kg | Goblet Squat | 59 lb26.8 kg | 84 lb38.1 kg | 118 lb53.5 kg | 155 lb70.3 kg |
| Paused Barbell Back Squat | 189 lb85.7 kg | 228 lb103.4 kg | 266 lb120.7 kg | 298 lb135.2 kg | |
| 140 lb63.5 kg | Goblet Squat | 62 lb28.1 kg | 88 lb39.9 kg | 124 lb56.2 kg | 163 lb73.9 kg |
| Paused Barbell Back Squat | 198 lb89.8 kg | 239 lb108.4 kg | 279 lb126.6 kg | 313 lb142 kg | |
| 150 lb68 kg | Goblet Squat | 65 lb29.5 kg | 92 lb41.7 kg | 130 lb59 kg | 171 lb77.6 kg |
| Paused Barbell Back Squat | 208 lb94.3 kg | 250 lb113.4 kg | 292 lb132.4 kg | 328 lb148.8 kg | |
| 160 lb72.6 kg | Goblet Squat | 68 lb30.8 kg | 96 lb43.5 kg | 136 lb61.7 kg | 178 lb80.7 kg |
| Paused Barbell Back Squat | 217 lb98.4 kg | 261 lb118.4 kg | 305 lb138.3 kg | 342 lb155.1 kg | |
| 170 lb77.1 kg | Goblet Squat | 71 lb32.2 kg | 100 lb45.4 kg | 141 lb64 kg | 186 lb84.4 kg |
| Paused Barbell Back Squat | 226 lb102.5 kg | 272 lb123.4 kg | 318 lb144.2 kg | 357 lb161.9 kg | |
| 180 lb81.6 kg | Goblet Squat | 73 lb33.1 kg | 104 lb47.2 kg | 147 lb66.7 kg | 193 lb87.5 kg |
| Paused Barbell Back Squat | 234 lb106.1 kg | 283 lb128.4 kg | 330 lb149.7 kg | 370 lb167.8 kg | |
| 190 lb86.2 kg | Goblet Squat | 76 lb34.5 kg | 108 lb49 kg | 152 lb68.9 kg | 200 lb90.7 kg |
| Paused Barbell Back Squat | 243 lb110.2 kg | 293 lb132.9 kg | 342 lb155.1 kg | 384 lb174.2 kg | |
| 200 lb90.7 kg | Goblet Squat | 79 lb35.8 kg | 112 lb50.8 kg | 157 lb71.2 kg | 207 lb93.9 kg |
| Paused Barbell Back Squat | 251 lb113.9 kg | 303 lb137.4 kg | 354 lb160.6 kg | 397 lb180.1 kg | |
| 210 lb95.3 kg | Goblet Squat | 81 lb36.7 kg | 115 lb52.2 kg | 162 lb73.5 kg | 214 lb97.1 kg |
| Paused Barbell Back Squat | 260 lb117.9 kg | 313 lb142 kg | 366 lb166 kg | 410 lb186 kg | |
| 220 lb99.8 kg | Goblet Squat | 84 lb38.1 kg | 119 lb54 kg | 168 lb76.2 kg | 221 lb100.2 kg |
| Paused Barbell Back Squat | 268 lb121.6 kg | 323 lb146.5 kg | 377 lb171 kg | 423 lb191.9 kg | |
| 230 lb104.3 kg | Goblet Squat | 86 lb39 kg | 123 lb55.8 kg | 173 lb78.5 kg | 227 lb103 kg |
| Paused Barbell Back Squat | 276 lb125.2 kg | 333 lb151 kg | 388 lb176 kg | 436 lb197.8 kg | |
| 240 lb108.9 kg | Goblet Squat | 89 lb40.4 kg | 126 lb57.2 kg | 178 lb80.7 kg | 234 lb106.1 kg |
| Paused Barbell Back Squat | 284 lb128.8 kg | 342 lb155.1 kg | 400 lb181.4 kg | 449 lb203.7 kg | |
| 250 lb113.4 kg | Goblet Squat | 91 lb41.3 kg | 130 lb59 kg | 183 lb83 kg | 240 lb108.9 kg |
| Paused Barbell Back Squat | 292 lb132.4 kg | 352 lb159.7 kg | 411 lb186.4 kg | 461 lb209.1 kg | |
| 260 lb117.9 kg | Goblet Squat | 94 lb42.6 kg | 133 lb60.3 kg | 187 lb84.8 kg | 247 lb112 kg |
| Paused Barbell Back Squat | 300 lb136.1 kg | 361 lb163.7 kg | 422 lb191.4 kg | 473 lb214.5 kg | |
| 270 lb122.5 kg | Goblet Squat | 96 lb43.5 kg | 137 lb62.1 kg | 192 lb87.1 kg | 253 lb114.8 kg |
| Paused Barbell Back Squat | 307 lb139.3 kg | 370 lb167.8 kg | 432 lb196 kg | 485 lb220 kg | |
| 280 lb127 kg | Goblet Squat | 98 lb44.5 kg | 140 lb63.5 kg | 197 lb89.4 kg | 259 lb117.5 kg |
| Paused Barbell Back Squat | 315 lb142.9 kg | 379 lb171.9 kg | 443 lb200.9 kg | 497 lb225.4 kg | |
| 290 lb131.5 kg | Goblet Squat | 101 lb45.8 kg | 143 lb64.9 kg | 201 lb91.2 kg | 265 lb120.2 kg |
| Paused Barbell Back Squat | 322 lb146.1 kg | 388 lb176 kg | 453 lb205.5 kg | 509 lb230.9 kg | |
| 300 lb136.1 kg | Goblet Squat | 103 lb46.7 kg | 146 lb66.2 kg | 206 lb93.4 kg | 271 lb122.9 kg |
| Paused Barbell Back Squat | 329 lb149.2 kg | 397 lb180.1 kg | 464 lb210.5 kg | 521 lb236.3 kg |
Women’s Goblet Squat vs Paused Barbell 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 |
| Paused Barbell Back Squat | 111 lb50.3 kg | 137 lb62.1 kg | 166 lb75.3 kg | 192 lb87.1 kg | |
| 110 lb49.9 kg | Goblet Squat | 43 lb19.5 kg | 63 lb28.6 kg | 88 lb39.9 kg | 112 lb50.8 kg |
| Paused Barbell Back Squat | 119 lb54 kg | 146 lb66.2 kg | 177 lb80.3 kg | 204 lb92.5 kg | |
| 120 lb54.4 kg | Goblet Squat | 46 lb20.9 kg | 67 lb30.4 kg | 93 lb42.2 kg | 119 lb54 kg |
| Paused Barbell Back Squat | 126 lb57.2 kg | 154 lb69.9 kg | 188 lb85.3 kg | 216 lb98 kg | |
| 130 lb59 kg | Goblet Squat | 48 lb21.8 kg | 71 lb32.2 kg | 98 lb44.5 kg | 125 lb56.7 kg |
| Paused Barbell Back Squat | 133 lb60.3 kg | 163 lb73.9 kg | 198 lb89.8 kg | 228 lb103.4 kg | |
| 140 lb63.5 kg | Goblet Squat | 51 lb23.1 kg | 74 lb33.6 kg | 103 lb46.7 kg | 132 lb59.9 kg |
| Paused Barbell Back Squat | 139 lb63 kg | 171 lb77.6 kg | 208 lb94.3 kg | 240 lb108.9 kg | |
| 150 lb68 kg | Goblet Squat | 53 lb24 kg | 78 lb35.4 kg | 108 lb49 kg | 138 lb62.6 kg |
| Paused Barbell Back Squat | 146 lb66.2 kg | 179 lb81.2 kg | 218 lb98.9 kg | 251 lb113.9 kg | |
| 160 lb72.6 kg | Goblet Squat | 55 lb24.9 kg | 81 lb36.7 kg | 113 lb51.3 kg | 144 lb65.3 kg |
| Paused Barbell Back Squat | 152 lb68.9 kg | 187 lb84.8 kg | 228 lb103.4 kg | 262 lb118.8 kg | |
| 170 lb77.1 kg | Goblet Squat | 58 lb26.3 kg | 85 lb38.6 kg | 117 lb53.1 kg | 150 lb68 kg |
| Paused Barbell Back Squat | 159 lb72.1 kg | 195 lb88.5 kg | 237 lb107.5 kg | 273 lb123.8 kg | |
| 180 lb81.6 kg | Goblet Squat | 60 lb27.2 kg | 88 lb39.9 kg | 122 lb55.3 kg | 156 lb70.8 kg |
| Paused Barbell Back Squat | 165 lb74.8 kg | 202 lb91.6 kg | 246 lb111.6 kg | 283 lb128.4 kg | |
| 190 lb86.2 kg | Goblet Squat | 62 lb28.1 kg | 91 lb41.3 kg | 126 lb57.2 kg | 162 lb73.5 kg |
| Paused Barbell Back Squat | 171 lb77.6 kg | 210 lb95.3 kg | 255 lb115.7 kg | 294 lb133.4 kg | |
| 200 lb90.7 kg | Goblet Squat | 64 lb29 kg | 94 lb42.6 kg | 131 lb59.4 kg | 167 lb75.7 kg |
| Paused Barbell Back Squat | 177 lb80.3 kg | 217 lb98.4 kg | 264 lb119.7 kg | 304 lb137.9 kg | |
| 210 lb95.3 kg | Goblet Squat | 66 lb29.9 kg | 98 lb44.5 kg | 135 lb61.2 kg | 173 lb78.5 kg |
| Paused Barbell Back Squat | 183 lb83 kg | 224 lb101.6 kg | 273 lb123.8 kg | 314 lb142.4 kg | |
| 220 lb99.8 kg | Goblet Squat | 68 lb30.8 kg | 101 lb45.8 kg | 139 lb63 kg | 178 lb80.7 kg |
| Paused Barbell Back Squat | 188 lb85.3 kg | 231 lb104.8 kg | 281 lb127.5 kg | 324 lb147 kg | |
| 230 lb104.3 kg | Goblet Squat | 70 lb31.8 kg | 104 lb47.2 kg | 144 lb65.3 kg | 184 lb83.5 kg |
| Paused Barbell Back Squat | 194 lb88 kg | 238 lb108 kg | 290 lb131.5 kg | 334 lb151.5 kg | |
| 240 lb108.9 kg | Goblet Squat | 73 lb33.1 kg | 107 lb48.5 kg | 148 lb67.1 kg | 189 lb85.7 kg |
| Paused Barbell Back Squat | 200 lb90.7 kg | 245 lb111.1 kg | 298 lb135.2 kg | 343 lb155.6 kg |
How Your Goblet Squat vs Paused Barbell Back Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
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)
Set quality matters for this Goblet Squat vs Paused Barbell Back Squat comparison. Enter technically consistent, challenging sets, and prefer lower-rep results when practical because the estimate extends less far beyond the performed set.
2. 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.
The target rises more slowly than bodyweight so heavier lifters are expected to squat more external load without requiring strength to increase pound for pound.
3. Find the paused barbell back squat strength level
The paused barbell back 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.
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 paused barbell 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 Paused Barbell Back Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
61.7 → 113.4 kg from 120 to 300 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Back Squat standard minus the Goblet Squat standard: zero means equal, above zero means the Paused Barbell 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 Paused Barbell 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 39.5 kg at 100 lb and 69.9 kg at 240 lb.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Paused Barbell Back Squat standard minus the Goblet Squat standard: zero means equal, above zero means the Paused Barbell 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 Paused Barbell Back Squat Exercises Used by This Calculator
Compare like-for-like attempts by keeping the goblet squat and paused barbell back squat setup consistent with their individual rules. Use strict, repeatable Goblet Squat and Paused Barbell 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 exercise-specific Paused Barbell Back Squat setup and load convention
Barbell positioned across upper back (high-bar or low-bar allowed). Controlled descent until hip crease is below the top of the knee. Lifter pauses motionless at the bottom for ~1–2 seconds (no bounce or stretch reflex). Rep counts only if lifter stands fully upright with hips and knees fully extended. Consistent pause depth and duration across all reps and across tests. Raw lifting only. Allowed equipment: barbell, rack, optional belt and lifting shoes. Disallowed: touch-and-go squats, partial depth reps, Smith machine or machine-based squats. Estimated 1RM is calculated from the entered load and reps.
Enter one recent Goblet Squat result and one recent Paused Barbell Back Squat result
First lift: single goblet-held weight and 1–12 strict reps. Second lift: total barbell load and 1–12 strict reps. Pounds or kilograms.
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