Goblet Squat vs Barbell Sumo Squat Strength Standards
Compare your goblet squat and barbell sumo squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
For Goblet Squat, enter the weight of the one dumbbell or kettlebell held at the chest. For Barbell Sumo Squat, enter total barbell weight including the bar and plates. Use a full-depth goblet squat with one dumbbell or kettlebell held at the chest and a strict wide-stance barbell back squat to at least hip-crease-at-knee-level depth and full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Goblet Squat vs Barbell Sumo Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the goblet squat and barbell sumo 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 goblet squat and barbell sumo 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 Goblet Squat / Barbell Sumo 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 Goblet Squat vs Barbell Sumo Squat Standards
How to read the table: The first number is Goblet Squat; the second is Barbell Sumo 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 | 56 / 160 lb 25.4 / 72.6 kg | 80 / 203 lb 36.3 / 92.1 kg | 112 / 252 lb 50.8 / 114.3 kg | 147 / 301 lb 66.7 / 136.5 kg |
| 130 lb 59 kg | 59 / 169 lb 26.8 / 76.7 kg | 84 / 214 lb 38.1 / 97.1 kg | 118 / 266 lb 53.5 / 120.7 kg | 155 / 318 lb 70.3 / 144.2 kg |
| 140 lb 63.5 kg | 62 / 178 lb 28.1 / 80.7 kg | 88 / 225 lb 39.9 / 102.1 kg | 124 / 279 lb 56.2 / 126.6 kg | 163 / 334 lb 73.9 / 151.5 kg |
| 150 lb 68 kg | 65 / 186 lb 29.5 / 84.4 kg | 92 / 236 lb 41.7 / 107 kg | 130 / 292 lb 59 / 132.4 kg | 171 / 349 lb 77.6 / 158.3 kg |
| 160 lb 72.6 kg | 68 / 194 lb 30.8 / 88 kg | 96 / 246 lb 43.5 / 111.6 kg | 136 / 305 lb 61.7 / 138.3 kg | 178 / 365 lb 80.7 / 165.6 kg |
| 170 lb 77.1 kg | 71 / 202 lb 32.2 / 91.6 kg | 100 / 256 lb 45.4 / 116.1 kg | 141 / 318 lb 64 / 144.2 kg | 186 / 380 lb 84.4 / 172.4 kg |
| 180 lb 81.6 kg | 73 / 210 lb 33.1 / 95.3 kg | 104 / 266 lb 47.2 / 120.7 kg | 147 / 330 lb 66.7 / 149.7 kg | 193 / 395 lb 87.5 / 179.2 kg |
| 190 lb 86.2 kg | 76 / 218 lb 34.5 / 98.9 kg | 108 / 276 lb 49 / 125.2 kg | 152 / 342 lb 68.9 / 155.1 kg | 200 / 409 lb 90.7 / 185.5 kg |
| 200 lb 90.7 kg | 79 / 226 lb 35.8 / 102.5 kg | 112 / 286 lb 50.8 / 129.7 kg | 157 / 354 lb 71.2 / 160.6 kg | 207 / 423 lb 93.9 / 191.9 kg |
| 210 lb 95.3 kg | 81 / 233 lb 36.7 / 105.7 kg | 115 / 295 lb 52.2 / 133.8 kg | 162 / 366 lb 73.5 / 166 kg | 214 / 437 lb 97.1 / 198.2 kg |
| 220 lb 99.8 kg | 84 / 240 lb 38.1 / 108.9 kg | 119 / 304 lb 54 / 137.9 kg | 168 / 377 lb 76.2 / 171 kg | 221 / 451 lb 100.2 / 204.6 kg |
| 230 lb 104.3 kg | 86 / 248 lb 39 / 112.5 kg | 123 / 313 lb 55.8 / 142 kg | 173 / 388 lb 78.5 / 176 kg | 227 / 465 lb 103 / 210.9 kg |
| 240 lb 108.9 kg | 89 / 255 lb 40.4 / 115.7 kg | 126 / 323 lb 57.2 / 146.5 kg | 178 / 400 lb 80.7 / 181.4 kg | 234 / 478 lb 106.1 / 216.8 kg |
| 250 lb 113.4 kg | 91 / 262 lb 41.3 / 118.8 kg | 130 / 331 lb 59 / 150.1 kg | 183 / 411 lb 83 / 186.4 kg | 240 / 491 lb 108.9 / 222.7 kg |
| 260 lb 117.9 kg | 94 / 269 lb 42.6 / 122 kg | 133 / 340 lb 60.3 / 154.2 kg | 187 / 422 lb 84.8 / 191.4 kg | 247 / 504 lb 112 / 228.6 kg |
| 270 lb 122.5 kg | 96 / 276 lb 43.5 / 125.2 kg | 137 / 349 lb 62.1 / 158.3 kg | 192 / 432 lb 87.1 / 196 kg | 253 / 517 lb 114.8 / 234.5 kg |
| 280 lb 127 kg | 98 / 282 lb 44.5 / 127.9 kg | 140 / 357 lb 63.5 / 161.9 kg | 197 / 443 lb 89.4 / 200.9 kg | 259 / 530 lb 117.5 / 240.4 kg |
| 290 lb 131.5 kg | 101 / 289 lb 45.8 / 131.1 kg | 143 / 366 lb 64.9 / 166 kg | 201 / 453 lb 91.2 / 205.5 kg | 265 / 542 lb 120.2 / 245.8 kg |
| 300 lb 136.1 kg | 103 / 296 lb 46.7 / 134.3 kg | 146 / 374 lb 66.2 / 169.6 kg | 206 / 464 lb 93.4 / 210.5 kg | 271 / 555 lb 122.9 / 251.7 kg |
Women’s Goblet Squat vs Barbell Sumo Squat Standards
How to read the table: The first number is Goblet Squat; the second is Barbell Sumo 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 | 40 / 98 lb 18.1 / 44.5 kg | 60 / 128 lb 27.2 / 58.1 kg | 82 / 163 lb 37.2 / 73.9 kg | 105 / 197 lb 47.6 / 89.4 kg |
| 110 lb 49.9 kg | 43 / 104 lb 19.5 / 47.2 kg | 63 / 137 lb 28.6 / 62.1 kg | 88 / 173 lb 39.9 / 78.5 kg | 112 / 210 lb 50.8 / 95.3 kg |
| 120 lb 54.4 kg | 46 / 110 lb 20.9 / 49.9 kg | 67 / 145 lb 30.4 / 65.8 kg | 93 / 184 lb 42.2 / 83.5 kg | 119 / 222 lb 54 / 100.7 kg |
| 130 lb 59 kg | 48 / 116 lb 21.8 / 52.6 kg | 71 / 153 lb 32.2 / 69.4 kg | 98 / 194 lb 44.5 / 88 kg | 125 / 235 lb 56.7 / 106.6 kg |
| 140 lb 63.5 kg | 51 / 122 lb 23.1 / 55.3 kg | 74 / 160 lb 33.6 / 72.6 kg | 103 / 203 lb 46.7 / 92.1 kg | 132 / 246 lb 59.9 / 111.6 kg |
| 150 lb 68 kg | 53 / 128 lb 24 / 58.1 kg | 78 / 168 lb 35.4 / 76.2 kg | 108 / 213 lb 49 / 96.6 kg | 138 / 258 lb 62.6 / 117 kg |
| 160 lb 72.6 kg | 55 / 134 lb 24.9 / 60.8 kg | 81 / 175 lb 36.7 / 79.4 kg | 113 / 222 lb 51.3 / 100.7 kg | 144 / 269 lb 65.3 / 122 kg |
| 170 lb 77.1 kg | 58 / 139 lb 26.3 / 63 kg | 85 / 183 lb 38.6 / 83 kg | 117 / 232 lb 53.1 / 105.2 kg | 150 / 280 lb 68 / 127 kg |
| 180 lb 81.6 kg | 60 / 145 lb 27.2 / 65.8 kg | 88 / 190 lb 39.9 / 86.2 kg | 122 / 241 lb 55.3 / 109.3 kg | 156 / 291 lb 70.8 / 132 kg |
| 190 lb 86.2 kg | 62 / 150 lb 28.1 / 68 kg | 91 / 197 lb 41.3 / 89.4 kg | 126 / 249 lb 57.2 / 112.9 kg | 162 / 302 lb 73.5 / 137 kg |
| 200 lb 90.7 kg | 64 / 155 lb 29 / 70.3 kg | 94 / 204 lb 42.6 / 92.5 kg | 131 / 258 lb 59.4 / 117 kg | 167 / 313 lb 75.7 / 142 kg |
| 210 lb 95.3 kg | 66 / 160 lb 29.9 / 72.6 kg | 98 / 210 lb 44.5 / 95.3 kg | 135 / 267 lb 61.2 / 121.1 kg | 173 / 323 lb 78.5 / 146.5 kg |
| 220 lb 99.8 kg | 68 / 165 lb 30.8 / 74.8 kg | 101 / 217 lb 45.8 / 98.4 kg | 139 / 275 lb 63 / 124.7 kg | 178 / 333 lb 80.7 / 151 kg |
| 230 lb 104.3 kg | 70 / 170 lb 31.8 / 77.1 kg | 104 / 223 lb 47.2 / 101.2 kg | 144 / 283 lb 65.3 / 128.4 kg | 184 / 343 lb 83.5 / 155.6 kg |
| 240 lb 108.9 kg | 73 / 175 lb 33.1 / 79.4 kg | 107 / 230 lb 48.5 / 104.3 kg | 148 / 291 lb 67.1 / 132 kg | 189 / 353 lb 85.7 / 160.1 kg |
How Your Goblet Squat vs Barbell Sumo 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 goblet squat strength level
The goblet squat standards use the exercise-specific targets from the individual goblet squat 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 heavier lifters are expected to squat more external weight without requiring strength to increase pound for pound.
3. Find the barbell sumo squat strength level
The standards use the sex-specific strength levels from the individual Barbell Sumo Squat 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 heavier lifters are expected to squat more total barbell weight 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 goblet squat | Adjust goblet squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell sumo squat | Adjust barbell sumo squat 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 Goblet Squat and Barbell Sumo 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 sumo squat standard is higher; below zero means the goblet 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, Intermediate, Advanced, and Elite at every displayed bodyweight.
69.8 → 128.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell sumo squat standard minus the goblet squat standard. A plus sign means the barbell sumo squat standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +104 lb +47.2 kg | +123 lb +55.8 kg | +140 lb +63.5 kg | +154 lb +69.8 kg |
| 130 lb 59 kg | +110 lb +49.9 kg | +130 lb +59 kg | +148 lb +67.2 kg | +163 lb +73.9 kg |
| 140 lb 63.5 kg | +116 lb +52.6 kg | +137 lb +62.2 kg | +155 lb +70.4 kg | +171 lb +77.6 kg |
| 150 lb 68 kg | +121 lb +54.9 kg | +144 lb +65.3 kg | +162 lb +73.4 kg | +178 lb +80.7 kg |
| 160 lb 72.6 kg | +126 lb +57.2 kg | +150 lb +68.1 kg | +169 lb +76.6 kg | +187 lb +84.9 kg |
| 170 lb 77.1 kg | +131 lb +59.4 kg | +156 lb +70.7 kg | +177 lb +80.2 kg | +194 lb +88 kg |
| 180 lb 81.6 kg | +137 lb +62.2 kg | +162 lb +73.5 kg | +183 lb +83 kg | +202 lb +91.7 kg |
| 190 lb 86.2 kg | +142 lb +64.4 kg | +168 lb +76.2 kg | +190 lb +86.2 kg | +209 lb +94.8 kg |
| 200 lb 90.7 kg | +147 lb +66.7 kg | +174 lb +78.9 kg | +197 lb +89.4 kg | +216 lb +98 kg |
| 210 lb 95.3 kg | +152 lb +69 kg | +180 lb +81.6 kg | +204 lb +92.5 kg | +223 lb +101.1 kg |
| 220 lb 99.8 kg | +156 lb +70.8 kg | +185 lb +83.9 kg | +209 lb +94.8 kg | +230 lb +104.4 kg |
| 230 lb 104.3 kg | +162 lb +73.5 kg | +190 lb +86.2 kg | +215 lb +97.5 kg | +238 lb +107.9 kg |
| 240 lb 108.9 kg | +166 lb +75.3 kg | +197 lb +89.3 kg | +222 lb +100.7 kg | +244 lb +110.7 kg |
| 250 lb 113.4 kg | +171 lb +77.5 kg | +201 lb +91.1 kg | +228 lb +103.4 kg | +251 lb +113.8 kg |
| 260 lb 117.9 kg | +175 lb +79.4 kg | +207 lb +93.9 kg | +235 lb +106.6 kg | +257 lb +116.6 kg |
| 270 lb 122.5 kg | +180 lb +81.7 kg | +212 lb +96.2 kg | +240 lb +108.9 kg | +264 lb +119.7 kg |
| 280 lb 127 kg | +184 lb +83.4 kg | +217 lb +98.4 kg | +246 lb +111.5 kg | +271 lb +122.9 kg |
| 290 lb 131.5 kg | +188 lb +85.3 kg | +223 lb +101.1 kg | +252 lb +114.3 kg | +277 lb +125.6 kg |
| 300 lb 136.1 kg | +193 lb +87.6 kg | +228 lb +103.4 kg | +258 lb +117.1 kg | +284 lb +128.8 kg |
How Women’s Goblet Squat and Barbell Sumo Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
41.8 → 74.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell sumo squat standard minus the goblet squat standard. A plus sign means the barbell sumo squat standard is higher. A minus sign means the goblet squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +58 lb +26.4 kg | +68 lb +30.9 kg | +81 lb +36.7 kg | +92 lb +41.8 kg |
| 110 lb 49.9 kg | +61 lb +27.7 kg | +74 lb +33.5 kg | +85 lb +38.6 kg | +98 lb +44.5 kg |
| 120 lb 54.4 kg | +64 lb +29 kg | +78 lb +35.4 kg | +91 lb +41.3 kg | +103 lb +46.7 kg |
| 130 lb 59 kg | +68 lb +30.8 kg | +82 lb +37.2 kg | +96 lb +43.5 kg | +110 lb +49.9 kg |
| 140 lb 63.5 kg | +71 lb +32.2 kg | +86 lb +39 kg | +100 lb +45.4 kg | +114 lb +51.7 kg |
| 150 lb 68 kg | +75 lb +34.1 kg | +90 lb +40.8 kg | +105 lb +47.6 kg | +120 lb +54.4 kg |
| 160 lb 72.6 kg | +79 lb +35.9 kg | +94 lb +42.7 kg | +109 lb +49.4 kg | +125 lb +56.7 kg |
| 170 lb 77.1 kg | +81 lb +36.7 kg | +98 lb +44.4 kg | +115 lb +52.1 kg | +130 lb +59 kg |
| 180 lb 81.6 kg | +85 lb +38.6 kg | +102 lb +46.3 kg | +119 lb +54 kg | +135 lb +61.2 kg |
| 190 lb 86.2 kg | +88 lb +39.9 kg | +106 lb +48.1 kg | +123 lb +55.7 kg | +140 lb +63.5 kg |
| 200 lb 90.7 kg | +91 lb +41.3 kg | +110 lb +49.9 kg | +127 lb +57.6 kg | +146 lb +66.3 kg |
| 210 lb 95.3 kg | +94 lb +42.7 kg | +112 lb +50.8 kg | +132 lb +59.9 kg | +150 lb +68 kg |
| 220 lb 99.8 kg | +97 lb +44 kg | +116 lb +52.6 kg | +136 lb +61.7 kg | +155 lb +70.3 kg |
| 230 lb 104.3 kg | +100 lb +45.3 kg | +119 lb +54 kg | +139 lb +63.1 kg | +159 lb +72.1 kg |
| 240 lb 108.9 kg | +102 lb +46.3 kg | +123 lb +55.8 kg | +143 lb +64.9 kg | +164 lb +74.4 kg |
Goblet Squat and Barbell Sumo Squat Exercises Used by This Calculator
This calculator uses a full-depth goblet squat and a strict wide-stance barbell sumo squat. Use a strict full-depth single-weight goblet squat and a strict wide-stance barbell back squat under each tool’s load, stance, depth, knee-tracking, support, and lockout rules. Do not substitute double-kettlebell squats, front squats, sumo deadlifts, box or pin squats, machine-guided reps, partial reps, thigh-rested reps, or assisted reps.
Use one weight held in the goblet position
Hold one dumbbell or kettlebell at chest height, squat until the hip crease is below the top of the knee, and stand to full lockout while the weight stays at the chest. Do not enter a barbell, double-kettlebell, machine, Smith-machine, partial, assisted, supported, or thigh-rested squat.
Enter total barbell weight and reach valid wide-stance depth
Keep the bar on the upper back, use a wide stance with toes turned out, descend until the hip crease reaches at least knee level, and stand fully. Do not count partials, box or pin reps, machine-guided reps, sumo deadlift mechanics, stance shifts, uncontrolled bounce, or assistance.
Enter one recent Goblet Squat set and one recent Barbell Sumo Squat set
Enter one goblet implement’s weight for Goblet Squat and total barbell weight for Barbell Sumo Squat, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Barbell Sumo Squat — View the individual Barbell Sumo Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Deadlift — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.