Overhead Squat vs Goblet Squat Strength Standards
Compare your overhead squat and goblet 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.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable overhead squat test using the canonical setup, range, and finish rules and a goblet squat with one dumbbell or kettlebell held at chest height, hip crease below the knee, upright controlled torso, and full hip and knee 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.
Overhead Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the overhead squat and goblet 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 overhead squat and goblet 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 Overhead Squat / Goblet 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 Overhead Squat vs Goblet Squat Standards
How to read the table: The first number is Overhead Squat; the second is Goblet 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 | 84 / 56 lb 38.1 / 25.4 kg | 112 / 80 lb 50.8 / 36.3 kg | 147 / 112 lb 66.7 / 50.8 kg | 182 / 147 lb 82.6 / 66.7 kg |
| 130 lb 59 kg | 89 / 59 lb 40.4 / 26.8 kg | 118 / 84 lb 53.5 / 38.1 kg | 155 / 118 lb 70.3 / 53.5 kg | 192 / 155 lb 87.1 / 70.3 kg |
| 140 lb 63.5 kg | 93 / 62 lb 42.2 / 28.1 kg | 124 / 88 lb 56.2 / 39.9 kg | 163 / 124 lb 73.9 / 56.2 kg | 202 / 163 lb 91.6 / 73.9 kg |
| 150 lb 68 kg | 97 / 65 lb 44 / 29.5 kg | 130 / 92 lb 59 / 41.7 kg | 171 / 130 lb 77.6 / 59 kg | 211 / 171 lb 95.7 / 77.6 kg |
| 160 lb 72.6 kg | 102 / 68 lb 46.3 / 30.8 kg | 136 / 96 lb 61.7 / 43.5 kg | 178 / 136 lb 80.7 / 61.7 kg | 220 / 178 lb 99.8 / 80.7 kg |
| 170 lb 77.1 kg | 106 / 71 lb 48.1 / 32.2 kg | 141 / 100 lb 64 / 45.4 kg | 186 / 141 lb 84.4 / 64 kg | 229 / 186 lb 103.9 / 84.4 kg |
| 180 lb 81.6 kg | 110 / 73 lb 49.9 / 33.1 kg | 147 / 104 lb 66.7 / 47.2 kg | 193 / 147 lb 87.5 / 66.7 kg | 238 / 193 lb 108 / 87.5 kg |
| 190 lb 86.2 kg | 114 / 76 lb 51.7 / 34.5 kg | 152 / 108 lb 68.9 / 49 kg | 200 / 152 lb 90.7 / 68.9 kg | 247 / 200 lb 112 / 90.7 kg |
| 200 lb 90.7 kg | 118 / 79 lb 53.5 / 35.8 kg | 157 / 112 lb 71.2 / 50.8 kg | 207 / 157 lb 93.9 / 71.2 kg | 256 / 207 lb 116.1 / 93.9 kg |
| 210 lb 95.3 kg | 122 / 81 lb 55.3 / 36.7 kg | 162 / 115 lb 73.5 / 52.2 kg | 214 / 162 lb 97.1 / 73.5 kg | 264 / 214 lb 119.7 / 97.1 kg |
| 220 lb 99.8 kg | 126 / 84 lb 57.2 / 38.1 kg | 168 / 119 lb 76.2 / 54 kg | 221 / 168 lb 100.2 / 76.2 kg | 272 / 221 lb 123.4 / 100.2 kg |
| 230 lb 104.3 kg | 129 / 86 lb 58.5 / 39 kg | 173 / 123 lb 78.5 / 55.8 kg | 227 / 173 lb 103 / 78.5 kg | 281 / 227 lb 127.5 / 103 kg |
| 240 lb 108.9 kg | 133 / 89 lb 60.3 / 40.4 kg | 178 / 126 lb 80.7 / 57.2 kg | 234 / 178 lb 106.1 / 80.7 kg | 289 / 234 lb 131.1 / 106.1 kg |
| 250 lb 113.4 kg | 137 / 91 lb 62.1 / 41.3 kg | 183 / 130 lb 83 / 59 kg | 240 / 183 lb 108.9 / 83 kg | 297 / 240 lb 134.7 / 108.9 kg |
| 260 lb 117.9 kg | 141 / 94 lb 64 / 42.6 kg | 187 / 133 lb 84.8 / 60.3 kg | 247 / 187 lb 112 / 84.8 kg | 304 / 247 lb 137.9 / 112 kg |
| 270 lb 122.5 kg | 144 / 96 lb 65.3 / 43.5 kg | 192 / 137 lb 87.1 / 62.1 kg | 253 / 192 lb 114.8 / 87.1 kg | 312 / 253 lb 141.5 / 114.8 kg |
| 280 lb 127 kg | 148 / 98 lb 67.1 / 44.5 kg | 197 / 140 lb 89.4 / 63.5 kg | 259 / 197 lb 117.5 / 89.4 kg | 320 / 259 lb 145.1 / 117.5 kg |
| 290 lb 131.5 kg | 151 / 101 lb 68.5 / 45.8 kg | 201 / 143 lb 91.2 / 64.9 kg | 265 / 201 lb 120.2 / 91.2 kg | 327 / 265 lb 148.3 / 120.2 kg |
| 300 lb 136.1 kg | 155 / 103 lb 70.3 / 46.7 kg | 206 / 146 lb 93.4 / 66.2 kg | 271 / 206 lb 122.9 / 93.4 kg | 335 / 271 lb 152 / 122.9 kg |
Women’s Overhead Squat vs Goblet Squat Standards
How to read the table: The first number is Overhead Squat; the second is Goblet 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 | 52 / 40 lb 23.6 / 18.1 kg | 75 / 60 lb 34 / 27.2 kg | 103 / 82 lb 46.7 / 37.2 kg | 126 / 105 lb 57.2 / 47.6 kg |
| 110 lb 49.9 kg | 55 / 43 lb 24.9 / 19.5 kg | 80 / 63 lb 36.3 / 28.6 kg | 110 / 88 lb 49.9 / 39.9 kg | 134 / 112 lb 60.8 / 50.8 kg |
| 120 lb 54.4 kg | 59 / 46 lb 26.8 / 20.9 kg | 84 / 67 lb 38.1 / 30.4 kg | 116 / 93 lb 52.6 / 42.2 kg | 142 / 119 lb 64.4 / 54 kg |
| 130 lb 59 kg | 62 / 48 lb 28.1 / 21.8 kg | 89 / 71 lb 40.4 / 32.2 kg | 123 / 98 lb 55.8 / 44.5 kg | 150 / 125 lb 68 / 56.7 kg |
| 140 lb 63.5 kg | 65 / 51 lb 29.5 / 23.1 kg | 94 / 74 lb 42.6 / 33.6 kg | 129 / 103 lb 58.5 / 46.7 kg | 158 / 132 lb 71.7 / 59.9 kg |
| 150 lb 68 kg | 68 / 53 lb 30.8 / 24 kg | 98 / 78 lb 44.5 / 35.4 kg | 135 / 108 lb 61.2 / 49 kg | 165 / 138 lb 74.8 / 62.6 kg |
| 160 lb 72.6 kg | 71 / 55 lb 32.2 / 24.9 kg | 102 / 81 lb 46.3 / 36.7 kg | 141 / 113 lb 64 / 51.3 kg | 172 / 144 lb 78 / 65.3 kg |
| 170 lb 77.1 kg | 74 / 58 lb 33.6 / 26.3 kg | 107 / 85 lb 48.5 / 38.6 kg | 147 / 117 lb 66.7 / 53.1 kg | 179 / 150 lb 81.2 / 68 kg |
| 180 lb 81.6 kg | 77 / 60 lb 34.9 / 27.2 kg | 111 / 88 lb 50.3 / 39.9 kg | 152 / 122 lb 68.9 / 55.3 kg | 186 / 156 lb 84.4 / 70.8 kg |
| 190 lb 86.2 kg | 80 / 62 lb 36.3 / 28.1 kg | 115 / 91 lb 52.2 / 41.3 kg | 158 / 126 lb 71.7 / 57.2 kg | 193 / 162 lb 87.5 / 73.5 kg |
| 200 lb 90.7 kg | 82 / 64 lb 37.2 / 29 kg | 119 / 94 lb 54 / 42.6 kg | 164 / 131 lb 74.4 / 59.4 kg | 200 / 167 lb 90.7 / 75.7 kg |
| 210 lb 95.3 kg | 85 / 66 lb 38.6 / 29.9 kg | 123 / 98 lb 55.8 / 44.5 kg | 169 / 135 lb 76.7 / 61.2 kg | 206 / 173 lb 93.4 / 78.5 kg |
| 220 lb 99.8 kg | 88 / 68 lb 39.9 / 30.8 kg | 127 / 101 lb 57.6 / 45.8 kg | 174 / 139 lb 78.9 / 63 kg | 213 / 178 lb 96.6 / 80.7 kg |
| 230 lb 104.3 kg | 90 / 70 lb 40.8 / 31.8 kg | 130 / 104 lb 59 / 47.2 kg | 180 / 144 lb 81.6 / 65.3 kg | 219 / 184 lb 99.3 / 83.5 kg |
| 240 lb 108.9 kg | 93 / 73 lb 42.2 / 33.1 kg | 134 / 107 lb 60.8 / 48.5 kg | 185 / 148 lb 83.9 / 67.1 kg | 226 / 189 lb 102.5 / 85.7 kg |
How Your Overhead Squat vs Goblet 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 overhead squat strength level
The standards use the sex-specific targets from the individual Overhead 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 lift more without requiring strength to increase pound for pound.
3. Find the goblet squat strength level
The goblet squat standards use the sex-specific standards 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 load 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 overhead squat | Adjust overhead squat targets to exact bodyweight with the two-thirds rule. |
| Rate the goblet squat | Adjust goblet 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 Overhead Squat and Goblet 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 goblet squat standard is higher; below zero means the overhead 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.
15.9 → 29.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the overhead squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the overhead squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −28 lb −12.7 kg | −32 lb −14.5 kg | −35 lb −15.9 kg | −35 lb −15.9 kg |
| 130 lb 59 kg | −30 lb −13.6 kg | −34 lb −15.4 kg | −37 lb −16.8 kg | −37 lb −16.8 kg |
| 140 lb 63.5 kg | −31 lb −14.1 kg | −36 lb −16.3 kg | −39 lb −17.7 kg | −39 lb −17.7 kg |
| 150 lb 68 kg | −32 lb −14.5 kg | −38 lb −17.3 kg | −41 lb −18.6 kg | −40 lb −18.1 kg |
| 160 lb 72.6 kg | −34 lb −15.5 kg | −40 lb −18.2 kg | −42 lb −19 kg | −42 lb −19.1 kg |
| 170 lb 77.1 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −45 lb −20.4 kg | −43 lb −19.5 kg |
| 180 lb 81.6 kg | −37 lb −16.8 kg | −43 lb −19.5 kg | −46 lb −20.8 kg | −45 lb −20.5 kg |
| 190 lb 86.2 kg | −38 lb −17.2 kg | −44 lb −19.9 kg | −48 lb −21.8 kg | −47 lb −21.3 kg |
| 200 lb 90.7 kg | −39 lb −17.7 kg | −45 lb −20.4 kg | −50 lb −22.7 kg | −49 lb −22.2 kg |
| 210 lb 95.3 kg | −41 lb −18.6 kg | −47 lb −21.3 kg | −52 lb −23.6 kg | −50 lb −22.6 kg |
| 220 lb 99.8 kg | −42 lb −19.1 kg | −49 lb −22.2 kg | −53 lb −24 kg | −51 lb −23.2 kg |
| 230 lb 104.3 kg | −43 lb −19.5 kg | −50 lb −22.7 kg | −54 lb −24.5 kg | −54 lb −24.5 kg |
| 240 lb 108.9 kg | −44 lb −19.9 kg | −52 lb −23.5 kg | −56 lb −25.4 kg | −55 lb −25 kg |
| 250 lb 113.4 kg | −46 lb −20.8 kg | −53 lb −24 kg | −57 lb −25.9 kg | −57 lb −25.8 kg |
| 260 lb 117.9 kg | −47 lb −21.4 kg | −54 lb −24.5 kg | −60 lb −27.2 kg | −57 lb −25.9 kg |
| 270 lb 122.5 kg | −48 lb −21.8 kg | −55 lb −25 kg | −61 lb −27.7 kg | −59 lb −26.7 kg |
| 280 lb 127 kg | −50 lb −22.6 kg | −57 lb −25.9 kg | −62 lb −28.1 kg | −61 lb −27.6 kg |
| 290 lb 131.5 kg | −50 lb −22.7 kg | −58 lb −26.3 kg | −64 lb −29 kg | −62 lb −28.1 kg |
| 300 lb 136.1 kg | −52 lb −23.6 kg | −60 lb −27.2 kg | −65 lb −29.5 kg | −64 lb −29.1 kg |
How Women’s Overhead Squat and Goblet 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.
9.6 → 16.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the overhead squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the overhead squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −12 lb −5.5 kg | −15 lb −6.8 kg | −21 lb −9.5 kg | −21 lb −9.6 kg |
| 110 lb 49.9 kg | −12 lb −5.4 kg | −17 lb −7.7 kg | −22 lb −10 kg | −22 lb −10 kg |
| 120 lb 54.4 kg | −13 lb −5.9 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −23 lb −10.4 kg |
| 130 lb 59 kg | −14 lb −6.3 kg | −18 lb −8.2 kg | −25 lb −11.3 kg | −25 lb −11.3 kg |
| 140 lb 63.5 kg | −14 lb −6.4 kg | −20 lb −9 kg | −26 lb −11.8 kg | −26 lb −11.8 kg |
| 150 lb 68 kg | −15 lb −6.8 kg | −20 lb −9.1 kg | −27 lb −12.2 kg | −27 lb −12.2 kg |
| 160 lb 72.6 kg | −16 lb −7.3 kg | −21 lb −9.6 kg | −28 lb −12.7 kg | −28 lb −12.7 kg |
| 170 lb 77.1 kg | −16 lb −7.3 kg | −22 lb −9.9 kg | −30 lb −13.6 kg | −29 lb −13.2 kg |
| 180 lb 81.6 kg | −17 lb −7.7 kg | −23 lb −10.4 kg | −30 lb −13.6 kg | −30 lb −13.6 kg |
| 190 lb 86.2 kg | −18 lb −8.2 kg | −24 lb −10.9 kg | −32 lb −14.5 kg | −31 lb −14 kg |
| 200 lb 90.7 kg | −18 lb −8.2 kg | −25 lb −11.4 kg | −33 lb −15 kg | −33 lb −15 kg |
| 210 lb 95.3 kg | −19 lb −8.7 kg | −25 lb −11.3 kg | −34 lb −15.5 kg | −33 lb −14.9 kg |
| 220 lb 99.8 kg | −20 lb −9.1 kg | −26 lb −11.8 kg | −35 lb −15.9 kg | −35 lb −15.9 kg |
| 230 lb 104.3 kg | −20 lb −9 kg | −26 lb −11.8 kg | −36 lb −16.3 kg | −35 lb −15.8 kg |
| 240 lb 108.9 kg | −20 lb −9.1 kg | −27 lb −12.3 kg | −37 lb −16.8 kg | −37 lb −16.8 kg |
Overhead Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict overhead squat and a single-weight goblet squat. Use strict canonical Overhead Squat and Goblet Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Overhead Squat
Follow the individual Overhead Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
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.
Enter one recent Overhead Squat result and one recent Goblet Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
- Goblet Squat — View the individual Goblet 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 Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — 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.