Weighted Pistol Squats Strength Standards Calculator
Compare your Weighted Pistol Squat strength with Endura's strength standards for men and women at your bodyweight. A useful benchmark for a good one-rep max is our Intermediate standard: approximately 92 lb at 190 lb for a man and 55 lb at 150 lb for a woman.
How does your best lift compare? Enter your bodyweight, the exact exercise weight accepted by this calculator, and the reps you completed below. The calculator estimates your one-rep max and shows your strength level for your bodyweight. Enter the total completed repetitions across both legs combined. Enter the count as a whole number. Single-leg squat is performed to full depth with the non-working leg elevated off the ground. Each repetition ends at full lockout with working-leg hip and knee fully extended. Depth and technique must remain consistent across all reps.
The calculator compares that estimated one-rep max with the Weighted Pistol Squat standards for your sex at your bodyweight. It preserves the calculator's existing equations, thresholds, and input meanings; the benchmark is a comparison target, not a working-set prescription.
Understanding Your Weighted Pistol Squat Strength Score
Your weighted pistol squat strength score is your estimated 1RM divided by your bodyweight, with 0.48×–0.68× marking Intermediate strength for men and 0.36×–0.52× for women.
The calculator uses the external weight and reps from your set to estimate your max and then divides it by your bodyweight to assign a strength tier. Because this is a single-leg squat, the bar or dumbbells must stay balanced over your working leg while you move through full depth and return to full lockout without shifting or losing control.
For example, a 180 lb lifter holding 90 lb for 5 strict reps on one leg has an estimated 1RM of 105 lb, which equals 0.58× bodyweight and places them in the Intermediate tier. If that same lifter uses their hands for assistance, cuts depth short, or loses balance at the bottom, they may complete more reps or use more weight, but the result no longer reflects the same standard.
This score reflects how well you control the weight through the entire rep. If your knee collapses inward, your torso shifts forward, or your balance breaks at the bottom, the rep stalls or forces you to stop even if your leg can handle the weight.
Enter a recent strict set into the calculator above and see your current tier and how much you need to reach the next level.
Weighted Pistol Squat Strength Standards
Weighted pistol squat strength standards range from below 0.32× bodyweight at Beginner to 0.92× and above at Elite for men, and from below 0.24× to 0.72× and above for women when each rep is performed to full depth with balance and control.
The values below represent your estimated 1RM using external weight only. Find your bodyweight, then match your estimated 1RM across the row to identify your strength tier. The weight must stay balanced over your working leg while you reach full depth and return to lockout without shifting or losing control.
Men’s Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 120 lb | 38 lb | 58 lb | 82 lb | 110 lb | 134 lb |
| 130 lb | 42 lb | 62 lb | 88 lb | 120 lb | 146 lb |
| 140 lb | 45 lb | 67 lb | 95 lb | 129 lb | 157 lb |
| 150 lb | 48 lb | 72 lb | 102 lb | 138 lb | 168 lb |
| 160 lb | 51 lb | 77 lb | 109 lb | 147 lb | 179 lb |
| 170 lb | 54 lb | 82 lb | 116 lb | 156 lb | 190 lb |
| 180 lb | 58 lb | 86 lb | 122 lb | 166 lb | 202 lb |
| 190 lb | 61 lb | 91 lb | 129 lb | 175 lb | 213 lb |
| 200 lb | 64 lb | 96 lb | 136 lb | 184 lb | 224 lb |
| 210 lb | 67 lb | 101 lb | 143 lb | 193 lb | 235 lb |
| 220 lb | 70 lb | 106 lb | 150 lb | 202 lb | 246 lb |
| 230 lb | 74 lb | 110 lb | 156 lb | 212 lb | 258 lb |
| 240 lb | 77 lb | 115 lb | 163 lb | 221 lb | 269 lb |
| 250 lb | 80 lb | 120 lb | 170 lb | 230 lb | 280 lb |
| 260 lb | 83 lb | 125 lb | 177 lb | 239 lb | 291 lb |
Women’s Strength Standards
| Bodyweight | Novice | Intermediate | Advanced | Elite | Stretch |
|---|---|---|---|---|---|
| 100 lb | 24 lb | 36 lb | 52 lb | 72 lb | 92 lb |
| 110 lb | 26 lb | 40 lb | 57 lb | 79 lb | 101 lb |
| 120 lb | 29 lb | 43 lb | 62 lb | 86 lb | 110 lb |
| 130 lb | 31 lb | 47 lb | 68 lb | 94 lb | 120 lb |
| 140 lb | 34 lb | 50 lb | 73 lb | 101 lb | 129 lb |
| 150 lb | 36 lb | 54 lb | 78 lb | 108 lb | 138 lb |
| 160 lb | 38 lb | 58 lb | 83 lb | 115 lb | 147 lb |
| 170 lb | 41 lb | 61 lb | 88 lb | 122 lb | 156 lb |
| 180 lb | 43 lb | 65 lb | 94 lb | 130 lb | 166 lb |
| 190 lb | 46 lb | 68 lb | 99 lb | 137 lb | 175 lb |
| 200 lb | 48 lb | 72 lb | 104 lb | 144 lb | 184 lb |
| 210 lb | 50 lb | 76 lb | 109 lb | 151 lb | 193 lb |
| 220 lb | 53 lb | 79 lb | 114 lb | 158 lb | 202 lb |
For example, a 180 lb lifter with an estimated 1RM of 105 lb falls in the 180 lb row and lands in the Intermediate column, placing that performance clearly in the Intermediate tier. A 200 lb lifter with the same 105 lb result falls lower in that range. If the first lifter uses assistance, cuts depth short, or loses balance, the number may increase, but it no longer reflects the same standard.
Moving from one tier to the next means the bar stays balanced over your working leg, reaches full depth, and returns to lockout without breaking position. As you progress, you improve control at the bottom, maintain a stable position through the descent, and finish each rep without losing alignment.
Enter your recent strict set into the calculator above and see exactly where your weighted pistol squat ranks against these standards.
Additional Strength Standards Tables
Average Weighted Pistol Squat Strength by Experience Level
| Level | Men (Ratio) | Women (Ratio) |
|---|---|---|
| Beginner | < 0.32× | < 0.24× |
| Novice | 0.32–0.48× | 0.24–0.36× |
| Intermediate | 0.48–0.68× | 0.36–0.52× |
| Advanced | 0.68–0.92× | 0.52–0.72× |
| Elite | ≥ 0.92× | ≥ 0.72× |
How the Weighted Pistol Squat Calculator Works
The weighted pistol squat calculator uses the Epley formula to estimate your one-rep max and then divides that number by your bodyweight to place you into a strength tier such as Intermediate (0.48×–0.68×) or Advanced (0.68×–0.92×).
It calculates your estimated 1RM from the external weight and reps in your set using: weight × (1 + reps ÷ 30), then divides that result by your bodyweight to produce your ratio. Because this is a single-leg squat, the weight must stay balanced over your working leg through full depth and return to lockout without shifting position.
For example, a 170 lb lifter holding 80 lb for 5 reps produces an estimated 1RM of about 93 lb, which equals 0.55× bodyweight and places them in the Intermediate tier. If that same set is performed with assistance, reduced depth, or loss of balance, the estimated number increases but no longer reflects the same standard.
Consistency matters more than precision in this lift. If your knee tracks inward, your torso shifts forward, or your balance breaks at the bottom, the estimated result does not represent the same movement, even if the number increases.
Enter a recent strict set into the calculator above and compare multiple sets to confirm your true strength level.
Elite Weighted Pistol Squat Strength Levels
Elite weighted pistol squat strength starts at 0.92× bodyweight for men and 0.72× for women, with stretch benchmarks at 1.12× and 0.92× when each rep is performed with full depth and strict control.
At this level, you descend under control until your hamstring contacts your calf, hold position at the bottom without wobbling, and stand up without shifting your weight or pausing. The load stays centered over your working leg and the rep finishes smoothly at full lockout.
For example, a 180 lb lifter reaching an estimated 1RM of 170 lb produces a 0.94× bodyweight ratio and qualifies as Elite. If that same lifter shortens depth, uses assistance, or allows the knee to collapse inward, the number may increase, but it no longer represents the same standard.
In this lift, balance limits how much weight you can use before strength does. If your knee stays aligned, your torso remains upright, and your balance holds through the entire rep, you can handle heavier weight without breaking form. If any of those fail, the lift becomes inconsistent and limits progression.
Enter your best strict set into the calculator above and see how close you are to Elite and stretch-level strength.
Weighted Pistol Squat Strength Compared to Other Lifts
Weighted pistol squat strength is lower than other lower-body lifts because it requires full single-leg balance, full depth, and strict control without assistance.
Unlike bilateral lifts where both legs share the load, this lift forces you to support your entire bodyweight on one leg while controlling the descent and return to lockout. This added instability limits how much weight you can use even if your leg strength is high.
| Lift | Typical Load | Limiting Factor |
|---|---|---|
| Back Squat | Highest | Two-leg support reduces balance demand |
| Bulgarian Split Squat | High | Rear leg provides stability |
| Step-Up | Moderate | Shorter range of motion |
| Weighted Pistol Squat | Lower | Single-leg balance and full depth |
For example, a 180 lb lifter may back squat 315 lb, perform Bulgarian split squats with 185 lb, and step up with 135 lb, but only reach 105 lb in the weighted pistol squat. If that same lifter uses assistance or reduces depth, the number increases but does not represent the same movement.
This lift exposes balance weaknesses that heavier bilateral lifts can hide. If your position shifts or your knee moves inward, your performance drops immediately even if you are strong in other exercises.
Use the calculator above to compare your pistol squat strength to your other lifts and identify where balance and control are limiting your performance.
Additional Exercise Comparisons
Where These Weighted Pistol Squat Strength Standards Come From
| Lift | Typical Ratio Range | Primary Limitation |
|---|---|---|
| Back Squat | Higher | Two-leg support reduces balance demand |
| Bulgarian Split Squat | Moderate-High | Rear leg adds stability |
| Weighted Pistol Squat | Lower | Single-leg balance and full depth |
Milestones in Weighted Pistol Squat Strength
Weighted pistol squat milestones occur at 0.48× bodyweight for Intermediate, 0.68× for Advanced, and 0.92× for Elite in men, and 0.36×, 0.52×, and 0.72× respectively for women when each rep is performed with full depth and balance.
These milestones mark clear progression points. As you move from one level to the next, you improve your ability to control the descent, maintain stability at the bottom, and return to lockout without losing position.
| Level | Men (Ratio) | Women (Ratio) |
|---|---|---|
| Intermediate | 0.48× | 0.36× |
| Advanced | 0.68× | 0.52× |
| Elite | 0.92× | 0.72× |
For example, a 170 lb lifter reaching an estimated 1RM of 80 lb produces a 0.47× ratio and sits just below Intermediate. Increasing to 95 lb moves them to 0.56× and into Intermediate, while reaching 120 lb produces 0.71× and moves them into Advanced. If these numbers come from reduced depth or assistance, the milestone does not represent the same level of strength.
Milestones in this lift only count if you can reach full depth and stand up without losing balance. Each milestone represents the ability to control the entire movement, not just move more weight. If your position shifts or you lose balance at the bottom, you will struggle to progress even if the weight increases.
Enter your recent strict set into the calculator above and see which milestone you have reached and how far you are from the next one.
Related Tools
Pistol Squat Strength Standards (Bodyweight)
Your ability to control your bodyweight on one leg sets the ceiling for how much load you can add. A lifter who can perform 8 strict reps per leg may still struggle once weight is introduced, showing how balance and control limit progression.
Trap Bar Deadlift Strength Standards
If your trap bar deadlift is strong but your pistol squat is not, the limitation is not strength — it is balance. This tool helps you see how much of your lower-body strength carries over when stability is removed.
Barbell Squat Strength Standards
Compare your two-leg squat strength directly to your single-leg performance. A 315 lb squat can still translate to a relatively low pistol squat if you cannot control the movement on one leg.
Front Squat Strength Standards Calculator
Front squats build the upright position needed for pistol squats, but they do not require the same balance. If your front squat is solid but your pistol squat is not, stability and control are limiting your output.
Bulgarian Split Squat Strength Standards
Bulgarian split squats allow heavier loading because the rear leg provides support. When your pistol squat drops far below your split squat numbers, the difference comes from balance demands rather than leg strength.
These tools show how your strength changes as stability is added or removed, helping you identify whether balance, control, or strength is limiting your performance.