Pendulum Squat vs Barbell Squat Strength Standards
Compare your pendulum squat and barbell squat against strength standards for your sex and bodyweight. Enter 1–12 reps for estimated one-rep maxes, strength levels, next targets, and priority.
Enter tested pendulum machine weight and total barbell weight including the bar. Testing: a pendulum squat on one machine using consistent foot position, full defined depth, and controlled supported standing extension; a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish. Pounds or kilograms. Heavier lift is not automatically the stronger one.
Pendulum Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum squat and barbell back squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your pendulum squat and barbell back squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Pendulum Squat / Barbell Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Pendulum Squat vs Barbell Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Barbell Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 168 / 244 lb 76.2 / 110.7 kg | 252 / 278 lb 114.3 / 126.1 kg | 350 / 314 lb 158.8 / 142.4 kg | 448 / 347 lb 203.2 / 157.4 kg |
| 130 lb 59 kg | 177 / 258 lb 80.3 / 117 kg | 266 / 293 lb 120.7 / 132.9 kg | 369 / 332 lb 167.4 / 150.6 kg | 472 / 366 lb 214.1 / 166 kg |
| 140 lb 63.5 kg | 186 / 271 lb 84.4 / 122.9 kg | 279 / 308 lb 126.6 / 139.7 kg | 388 / 348 lb 176 / 157.9 kg | 496 / 384 lb 225 / 174.2 kg |
| 150 lb 68 kg | 195 / 284 lb 88.5 / 128.8 kg | 292 / 322 lb 132.4 / 146.1 kg | 406 / 365 lb 184.2 / 165.6 kg | 519 / 402 lb 235.4 / 182.3 kg |
| 160 lb 72.6 kg | 203 / 296 lb 92.1 / 134.3 kg | 305 / 336 lb 138.3 / 152.4 kg | 424 / 381 lb 192.3 / 172.8 kg | 542 / 420 lb 245.8 / 190.5 kg |
| 170 lb 77.1 kg | 212 / 308 lb 96.2 / 139.7 kg | 318 / 350 lb 144.2 / 158.8 kg | 441 / 396 lb 200 / 179.6 kg | 565 / 437 lb 256.3 / 198.2 kg |
| 180 lb 81.6 kg | 220 / 320 lb 99.8 / 145.1 kg | 330 / 364 lb 149.7 / 165.1 kg | 458 / 412 lb 207.7 / 186.9 kg | 586 / 454 lb 265.8 / 205.9 kg |
| 190 lb 86.2 kg | 228 / 332 lb 103.4 / 150.6 kg | 342 / 377 lb 155.1 / 171 kg | 475 / 427 lb 215.5 / 193.7 kg | 608 / 471 lb 275.8 / 213.6 kg |
| 200 lb 90.7 kg | 236 / 344 lb 107 / 156 kg | 354 / 390 lb 160.6 / 176.9 kg | 492 / 442 lb 223.2 / 200.5 kg | 629 / 487 lb 285.3 / 220.9 kg |
| 210 lb 95.3 kg | 244 / 355 lb 110.7 / 161 kg | 366 / 403 lb 166 / 182.8 kg | 508 / 456 lb 230.4 / 206.8 kg | 650 / 503 lb 294.8 / 228.2 kg |
| 220 lb 99.8 kg | 251 / 366 lb 113.9 / 166 kg | 377 / 416 lb 171 / 188.7 kg | 524 / 471 lb 237.7 / 213.6 kg | 670 / 519 lb 303.9 / 235.4 kg |
| 230 lb 104.3 kg | 259 / 377 lb 117.5 / 171 kg | 388 / 428 lb 176 / 194.1 kg | 540 / 485 lb 244.9 / 220 kg | 691 / 535 lb 313.4 / 242.7 kg |
| 240 lb 108.9 kg | 266 / 388 lb 120.7 / 176 kg | 400 / 441 lb 181.4 / 200 kg | 555 / 499 lb 251.7 / 226.3 kg | 710 / 550 lb 322.1 / 249.5 kg |
| 250 lb 113.4 kg | 274 / 399 lb 124.3 / 181 kg | 411 / 453 lb 186.4 / 205.5 kg | 570 / 513 lb 258.5 / 232.7 kg | 730 / 566 lb 331.1 / 256.7 kg |
| 260 lb 117.9 kg | 281 / 409 lb 127.5 / 185.5 kg | 422 / 465 lb 191.4 / 210.9 kg | 585 / 526 lb 265.4 / 238.6 kg | 749 / 581 lb 339.7 / 263.5 kg |
| 270 lb 122.5 kg | 288 / 420 lb 130.6 / 190.5 kg | 432 / 477 lb 196 / 216.4 kg | 600 / 540 lb 272.2 / 244.9 kg | 768 / 595 lb 348.4 / 269.9 kg |
| 280 lb 127 kg | 295 / 430 lb 133.8 / 195 kg | 443 / 488 lb 200.9 / 221.4 kg | 615 / 553 lb 279 / 250.8 kg | 787 / 610 lb 357 / 276.7 kg |
| 290 lb 131.5 kg | 302 / 440 lb 137 / 199.6 kg | 453 / 500 lb 205.5 / 226.8 kg | 630 / 566 lb 285.8 / 256.7 kg | 806 / 624 lb 365.6 / 283 kg |
| 300 lb 136.1 kg | 309 / 450 lb 140.2 / 204.1 kg | 464 / 511 lb 210.5 / 231.8 kg | 644 / 579 lb 292.1 / 262.6 kg | 824 / 639 lb 373.8 / 289.8 kg |
Women’s Pendulum Squat vs Barbell Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Barbell Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 114 / 143 lb 51.7 / 64.9 kg | 172 / 166 lb 78 / 75.3 kg | 240 / 197 lb 108.9 / 89.4 kg | 309 / 220 lb 140.2 / 99.8 kg |
| 110 lb 49.9 kg | 122 / 153 lb 55.3 / 69.4 kg | 183 / 177 lb 83 / 80.3 kg | 256 / 210 lb 116.1 / 95.3 kg | 329 / 234 lb 149.2 / 106.1 kg |
| 120 lb 54.4 kg | 129 / 162 lb 58.5 / 73.5 kg | 194 / 188 lb 88 / 85.3 kg | 271 / 222 lb 122.9 / 100.7 kg | 349 / 248 lb 158.3 / 112.5 kg |
| 130 lb 59 kg | 136 / 171 lb 61.7 / 77.6 kg | 205 / 198 lb 93 / 89.8 kg | 286 / 235 lb 129.7 / 106.6 kg | 368 / 262 lb 166.9 / 118.8 kg |
| 140 lb 63.5 kg | 143 / 180 lb 64.9 / 81.6 kg | 215 / 208 lb 97.5 / 94.3 kg | 301 / 246 lb 136.5 / 111.6 kg | 387 / 275 lb 175.5 / 124.7 kg |
| 150 lb 68 kg | 150 / 188 lb 68 / 85.3 kg | 225 / 218 lb 102.1 / 98.9 kg | 315 / 258 lb 142.9 / 117 kg | 405 / 288 lb 183.7 / 130.6 kg |
| 160 lb 72.6 kg | 157 / 196 lb 71.2 / 88.9 kg | 235 / 228 lb 106.6 / 103.4 kg | 329 / 269 lb 149.2 / 122 kg | 423 / 301 lb 191.9 / 136.5 kg |
| 170 lb 77.1 kg | 163 / 204 lb 73.9 / 92.5 kg | 245 / 237 lb 111.1 / 107.5 kg | 342 / 280 lb 155.1 / 127 kg | 440 / 313 lb 199.6 / 142 kg |
| 180 lb 81.6 kg | 169 / 212 lb 76.7 / 96.2 kg | 254 / 246 lb 115.2 / 111.6 kg | 356 / 291 lb 161.5 / 132 kg | 457 / 325 lb 207.3 / 147.4 kg |
| 190 lb 86.2 kg | 176 / 220 lb 79.8 / 99.8 kg | 263 / 255 lb 119.3 / 115.7 kg | 369 / 302 lb 167.4 / 137 kg | 474 / 337 lb 215 / 152.9 kg |
| 200 lb 90.7 kg | 182 / 228 lb 82.6 / 103.4 kg | 273 / 264 lb 123.8 / 119.7 kg | 382 / 313 lb 173.3 / 142 kg | 491 / 349 lb 222.7 / 158.3 kg |
| 210 lb 95.3 kg | 188 / 235 lb 85.3 / 106.6 kg | 282 / 273 lb 127.9 / 123.8 kg | 394 / 323 lb 178.7 / 146.5 kg | 507 / 360 lb 230 / 163.3 kg |
| 220 lb 99.8 kg | 194 / 243 lb 88 / 110.2 kg | 290 / 281 lb 131.5 / 127.5 kg | 407 / 333 lb 184.6 / 151 kg | 523 / 372 lb 237.2 / 168.7 kg |
| 230 lb 104.3 kg | 199 / 250 lb 90.3 / 113.4 kg | 299 / 290 lb 135.6 / 131.5 kg | 419 / 343 lb 190.1 / 155.6 kg | 539 / 383 lb 244.5 / 173.7 kg |
| 240 lb 108.9 kg | 205 / 257 lb 93 / 116.6 kg | 308 / 298 lb 139.7 / 135.2 kg | 431 / 353 lb 195.5 / 160.1 kg | 554 / 394 lb 251.3 / 178.7 kg |
How Your Pendulum Squat vs Barbell Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the pendulum squat strength level
The standards use the sex-specific entered-machine-weight thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to move more machine weight without pound-for-pound scaling.
3. Find the barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the 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 pendulum squat | Adjust pendulum squat targets with the two-thirds rule. |
| Rate the barbell squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds 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. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Pendulum Squat and Barbell Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell back squat standard is higher; below zero means the pendulum squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice and Intermediate at every displayed bodyweight.
45.8 → 84 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the pendulum squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +76 lb +34.5 kg | +26 lb +11.8 kg | −36 lb −16.4 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | +81 lb +36.7 kg | +27 lb +12.2 kg | −37 lb −16.8 kg | −106 lb −48.1 kg |
| 140 lb 63.5 kg | +85 lb +38.5 kg | +29 lb +13.1 kg | −40 lb −18.1 kg | −112 lb −50.8 kg |
| 150 lb 68 kg | +89 lb +40.3 kg | +30 lb +13.7 kg | −41 lb −18.6 kg | −117 lb −53.1 kg |
| 160 lb 72.6 kg | +93 lb +42.2 kg | +31 lb +14.1 kg | −43 lb −19.5 kg | −122 lb −55.3 kg |
| 170 lb 77.1 kg | +96 lb +43.5 kg | +32 lb +14.6 kg | −45 lb −20.4 kg | −128 lb −58.1 kg |
| 180 lb 81.6 kg | +100 lb +45.3 kg | +34 lb +15.4 kg | −46 lb −20.8 kg | −132 lb −59.9 kg |
| 190 lb 86.2 kg | +104 lb +47.2 kg | +35 lb +15.9 kg | −48 lb −21.8 kg | −137 lb −62.2 kg |
| 200 lb 90.7 kg | +108 lb +49 kg | +36 lb +16.3 kg | −50 lb −22.7 kg | −142 lb −64.4 kg |
| 210 lb 95.3 kg | +111 lb +50.3 kg | +37 lb +16.8 kg | −52 lb −23.6 kg | −147 lb −66.6 kg |
| 220 lb 99.8 kg | +115 lb +52.1 kg | +39 lb +17.7 kg | −53 lb −24.1 kg | −151 lb −68.5 kg |
| 230 lb 104.3 kg | +118 lb +53.5 kg | +40 lb +18.1 kg | −55 lb −24.9 kg | −156 lb −70.7 kg |
| 240 lb 108.9 kg | +122 lb +55.3 kg | +41 lb +18.6 kg | −56 lb −25.4 kg | −160 lb −72.6 kg |
| 250 lb 113.4 kg | +125 lb +56.7 kg | +42 lb +19.1 kg | −57 lb −25.8 kg | −164 lb −74.4 kg |
| 260 lb 117.9 kg | +128 lb +58 kg | +43 lb +19.5 kg | −59 lb −26.8 kg | −168 lb −76.2 kg |
| 270 lb 122.5 kg | +132 lb +59.9 kg | +45 lb +20.4 kg | −60 lb −27.3 kg | −173 lb −78.5 kg |
| 280 lb 127 kg | +135 lb +61.2 kg | +45 lb +20.5 kg | −62 lb −28.2 kg | −177 lb −80.3 kg |
| 290 lb 131.5 kg | +138 lb +62.6 kg | +47 lb +21.3 kg | −64 lb −29.1 kg | −182 lb −82.6 kg |
| 300 lb 136.1 kg | +141 lb +63.9 kg | +47 lb +21.3 kg | −65 lb −29.5 kg | −185 lb −84 kg |
How Women’s Pendulum Squat and Barbell Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice at every displayed bodyweight.
40.4 → 72.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the pendulum squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +29 lb +13.2 kg | −6 lb −2.7 kg | −43 lb −19.5 kg | −89 lb −40.4 kg |
| 110 lb 49.9 kg | +31 lb +14.1 kg | −6 lb −2.7 kg | −46 lb −20.8 kg | −95 lb −43.1 kg |
| 120 lb 54.4 kg | +33 lb +15 kg | −6 lb −2.7 kg | −49 lb −22.2 kg | −101 lb −45.8 kg |
| 130 lb 59 kg | +35 lb +15.9 kg | −7 lb −3.2 kg | −51 lb −23.1 kg | −106 lb −48.1 kg |
| 140 lb 63.5 kg | +37 lb +16.7 kg | −7 lb −3.2 kg | −55 lb −24.9 kg | −112 lb −50.8 kg |
| 150 lb 68 kg | +38 lb +17.3 kg | −7 lb −3.2 kg | −57 lb −25.9 kg | −117 lb −53.1 kg |
| 160 lb 72.6 kg | +39 lb +17.7 kg | −7 lb −3.2 kg | −60 lb −27.2 kg | −122 lb −55.4 kg |
| 170 lb 77.1 kg | +41 lb +18.6 kg | −8 lb −3.6 kg | −62 lb −28.1 kg | −127 lb −57.6 kg |
| 180 lb 81.6 kg | +43 lb +19.5 kg | −8 lb −3.6 kg | −65 lb −29.5 kg | −132 lb −59.9 kg |
| 190 lb 86.2 kg | +44 lb +20 kg | −8 lb −3.6 kg | −67 lb −30.4 kg | −137 lb −62.1 kg |
| 200 lb 90.7 kg | +46 lb +20.8 kg | −9 lb −4.1 kg | −69 lb −31.3 kg | −142 lb −64.4 kg |
| 210 lb 95.3 kg | +47 lb +21.3 kg | −9 lb −4.1 kg | −71 lb −32.2 kg | −147 lb −66.7 kg |
| 220 lb 99.8 kg | +49 lb +22.2 kg | −9 lb −4 kg | −74 lb −33.6 kg | −151 lb −68.5 kg |
| 230 lb 104.3 kg | +51 lb +23.1 kg | −9 lb −4.1 kg | −76 lb −34.5 kg | −156 lb −70.8 kg |
| 240 lb 108.9 kg | +52 lb +23.6 kg | −10 lb −4.5 kg | −78 lb −35.4 kg | −160 lb −72.6 kg |
Pendulum Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a full-depth high-bar back squat. Do not enter estimated lever force, a different machine or setup, per-side barbell plates, hack, V-squat, Smith, low-bar, box, partial, bounced, stance-changed, assisted, or equipped reps.
Use one pendulum machine and consistent setup
Enter the tested machine weight, keep foot position and support setup consistent, reach the defined depth, and return to controlled full supported extension. Do not enter barbell, hack, V-squat, Smith, belt-squat, partial, bounced, stance-changed, or assisted reps.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Enter one recent pendulum squat set and one recent barbell back squat set
Enter tested machine weight, total barbell weight, and a whole number from 1 to 12 reps for each. Pounds and kilograms can be mixed. Use clean difficult sets with consistent setups, full depth, and controlled standing lockout.
Related Tools
- Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.