Shrimp Squat vs Bodyweight Pistol Squats Strength Standards
Compare your shrimp squat and pistol squat against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
No external load is entered. Enter strict reps per side for Shrimp Squat and strict reps per leg for Pistol Squat. Use strict unassisted bodyweight shrimp squats performed to approved depth and scored per side; use strict unassisted bodyweight pistol squats from full standing to hip crease below the working knee and back to full extension. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.
Shrimp Squat vs Bodyweight Pistol Squats Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Shrimp Squat vs Pistol Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 130 lb 59 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 140 lb 63.5 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 150 lb 68 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 160 lb 72.6 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 170 lb 77.1 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 180 lb 81.6 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 190 lb 86.2 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 13 reps30–39: 12 reps40–49: 10 reps50–59: 8 reps60+: 7 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 200 lb 90.7 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 210 lb 95.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 220 lb 99.8 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 230 lb 104.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 240 lb 108.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 250 lb 113.4 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 260 lb 117.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 270 lb 122.5 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 280 lb 127 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 290 lb 131.5 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
| 300 lb 136.1 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 2 reps60+: 2 reps | Shrimp Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Pistol Squat:Under 30: 5 reps30–39: 5 reps40–49: 5 reps50–59: 5 reps60+: 5 reps | Shrimp Squat:Under 30: 10 reps30–39: 9 reps40–49: 8 reps50–59: 7 reps60+: 5 reps Pistol Squat:Under 30: 9 reps30–39: 9 reps40–49: 9 reps50–59: 9 reps60+: 9 reps | Shrimp Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Pistol Squat:Under 30: 15 reps30–39: 15 reps40–49: 15 reps50–59: 15 reps60+: 15 reps |
Women’s Shrimp Squat vs Pistol Squat Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 110 lb 49.9 kg | Shrimp Squat:Under 30: 3 reps30–39: 3 reps40–49: 2 reps50–59: 2 reps60+: 2 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 7 reps30–39: 6 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 14 reps30–39: 13 reps40–49: 11 reps50–59: 9 reps60+: 7 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 120 lb 54.4 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 130 lb 59 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 140 lb 63.5 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 150 lb 68 kg | Shrimp Squat:Under 30: 2 reps30–39: 2 reps40–49: 2 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 160 lb 72.6 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 170 lb 77.1 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 180 lb 81.6 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 190 lb 86.2 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 200 lb 90.7 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 210 lb 95.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 220 lb 99.8 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 230 lb 104.3 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
| 240 lb 108.9 kg | Shrimp Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps Pistol Squat:Under 30: 1 reps30–39: 1 reps40–49: 1 reps50–59: 1 reps60+: 1 reps | Shrimp Squat:Under 30: 4 reps30–39: 4 reps40–49: 3 reps50–59: 3 reps60+: 2 reps Pistol Squat:Under 30: 4 reps30–39: 4 reps40–49: 4 reps50–59: 4 reps60+: 4 reps | Shrimp Squat:Under 30: 9 reps30–39: 8 reps40–49: 7 reps50–59: 6 reps60+: 5 reps Pistol Squat:Under 30: 7 reps30–39: 7 reps40–49: 7 reps50–59: 7 reps60+: 7 reps | Shrimp Squat:Under 30: 18 reps30–39: 16 reps40–49: 14 reps50–59: 12 reps60+: 9 reps Pistol Squat:Under 30: 11 reps30–39: 11 reps40–49: 11 reps50–59: 11 reps60+: 11 reps |
How Your Shrimp Squat vs Bodyweight Pistol Squats Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.
2. Rate the Shrimp Squat result
Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict test to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight shrimp squat test scored as strict reps per side and does not convert the repetitions into an estimated weight.
3. Rate the Pistol Squat result
Sex-specific repetition thresholds map the strict test to a canonical strength tier; age is context only and no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight pistol squat test scored as strict reps per leg and does not convert the repetitions into an estimated weight.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the shrimp squat | Rate one continuous bodyweight test by strict repetitions per side without converting reps into weight. Measurement: Strict reps per side. |
| Rate the pistol squat | Rate strict bodyweight repetitions per leg without converting them into weight. Measurement: Strict reps per leg. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Shrimp Squat and Bodyweight Pistol Squats Standards Differ
What the men’s standards show:
Shrimp Squat Elite targets28 reps → 14 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Pistol Squat Elite targets15 reps → 15 reps
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Shrimp Squat and Bodyweight Pistol Squats Standards Differ
What the women’s standards show:
Shrimp Squat Elite targets24 reps → 12 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Pistol Squat Elite targets11 reps → 11 reps
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Shrimp Squat and Bodyweight Pistol Squats Exercises Used by This Calculator
This calculator uses a strict bodyweight shrimp squat and a strict bodyweight pistol squat. Use strict unassisted bodyweight shrimp squats and strict unassisted full-depth pistol squats under each tool’s non-working-leg, depth, heel, assistance, and finish rules. Do not substitute skater squats, assisted reps, box reps, counterbalanced reps, partial reps, bounced reps, weighted reps, or machine variations.
Count strict reps per side
Keep the non-working leg behind, lower under control to the approved depth, and return to standing without hand support or bounce. Enter strict reps per side under the same standard. Do not count pistol, skater, assisted, weighted, partial, bounced, or balance-reset reps.
Count strict reps per leg
Keep the non-working leg off the ground, descend below working-knee depth with the heel flat, and return to full hip and knee extension. Enter strict reps per leg under the same standard. Do not count assisted, bounced, partial, box-assisted, counterbalanced, machine-assisted, or momentum-driven reps.
Enter one strict Shrimp Squat test and one strict Pistol Squat test
Enter the maximum strict reps per side or leg for each bodyweight exercise with no external load. Select the applicable cohort inputs and use whole repetitions.
Related Tools
- Shrimp Squat Strength Standards — View the individual Shrimp Squat standards and next strength-level target.
- Pistol Squat Strength Standards — View the individual Pistol Squat standards and next strength-level target.
- Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.