Cable Squat vs Barbell Squat Strength Standards
Compare your cable squat and barbell 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Cable Squat and Total barbell weight for Barbell Squat. Use the selected cable resistance for the strict cable squat setup and 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. 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.
Cable Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable 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 cable 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 Cable 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 Cable Squat vs Barbell Squat Standards
How to read the table: The first number is Cable 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 | 77 / 244 lb 34.9 / 110.7 kg | 115 / 278 lb 52.2 / 126.1 kg | 157 / 314 lb 71.2 / 142.4 kg | 203 / 347 lb 92.1 / 157.4 kg |
| 130 lb 59 kg | 82 / 258 lb 37.2 / 117 kg | 121 / 293 lb 54.9 / 132.9 kg | 165 / 332 lb 74.8 / 150.6 kg | 214 / 366 lb 97.1 / 166 kg |
| 140 lb 63.5 kg | 86 / 271 lb 39 / 122.9 kg | 127 / 308 lb 57.6 / 139.7 kg | 174 / 348 lb 78.9 / 157.9 kg | 225 / 384 lb 102.1 / 174.2 kg |
| 150 lb 68 kg | 90 / 284 lb 40.8 / 128.8 kg | 133 / 322 lb 60.3 / 146.1 kg | 182 / 365 lb 82.6 / 165.6 kg | 236 / 402 lb 107 / 182.3 kg |
| 160 lb 72.6 kg | 94 / 296 lb 42.6 / 134.3 kg | 139 / 336 lb 63 / 152.4 kg | 190 / 381 lb 86.2 / 172.8 kg | 246 / 420 lb 111.6 / 190.5 kg |
| 170 lb 77.1 kg | 97 / 308 lb 44 / 139.7 kg | 145 / 350 lb 65.8 / 158.8 kg | 198 / 396 lb 89.8 / 179.6 kg | 256 / 437 lb 116.1 / 198.2 kg |
| 180 lb 81.6 kg | 101 / 320 lb 45.8 / 145.1 kg | 150 / 364 lb 68 / 165.1 kg | 205 / 412 lb 93 / 186.9 kg | 266 / 454 lb 120.7 / 205.9 kg |
| 190 lb 86.2 kg | 105 / 332 lb 47.6 / 150.6 kg | 156 / 377 lb 70.8 / 171 kg | 213 / 427 lb 96.6 / 193.7 kg | 276 / 471 lb 125.2 / 213.6 kg |
| 200 lb 90.7 kg | 109 / 344 lb 49.4 / 156 kg | 161 / 390 lb 73 / 176.9 kg | 220 / 442 lb 99.8 / 200.5 kg | 286 / 487 lb 129.7 / 220.9 kg |
| 210 lb 95.3 kg | 112 / 355 lb 50.8 / 161 kg | 167 / 403 lb 75.7 / 182.8 kg | 228 / 456 lb 103.4 / 206.8 kg | 295 / 503 lb 133.8 / 228.2 kg |
| 220 lb 99.8 kg | 116 / 366 lb 52.6 / 166 kg | 172 / 416 lb 78 / 188.7 kg | 235 / 471 lb 106.6 / 213.6 kg | 304 / 519 lb 137.9 / 235.4 kg |
| 230 lb 104.3 kg | 119 / 377 lb 54 / 171 kg | 177 / 428 lb 80.3 / 194.1 kg | 242 / 485 lb 109.8 / 220 kg | 313 / 535 lb 142 / 242.7 kg |
| 240 lb 108.9 kg | 123 / 388 lb 55.8 / 176 kg | 182 / 441 lb 82.6 / 200 kg | 249 / 499 lb 112.9 / 226.3 kg | 323 / 550 lb 146.5 / 249.5 kg |
| 250 lb 113.4 kg | 126 / 399 lb 57.2 / 181 kg | 187 / 453 lb 84.8 / 205.5 kg | 256 / 513 lb 116.1 / 232.7 kg | 331 / 566 lb 150.1 / 256.7 kg |
| 260 lb 117.9 kg | 129 / 409 lb 58.5 / 185.5 kg | 192 / 465 lb 87.1 / 210.9 kg | 263 / 526 lb 119.3 / 238.6 kg | 340 / 581 lb 154.2 / 263.5 kg |
| 270 lb 122.5 kg | 133 / 420 lb 60.3 / 190.5 kg | 197 / 477 lb 89.4 / 216.4 kg | 269 / 540 lb 122 / 244.9 kg | 349 / 595 lb 158.3 / 269.9 kg |
| 280 lb 127 kg | 136 / 430 lb 61.7 / 195 kg | 202 / 488 lb 91.6 / 221.4 kg | 276 / 553 lb 125.2 / 250.8 kg | 357 / 610 lb 161.9 / 276.7 kg |
| 290 lb 131.5 kg | 139 / 440 lb 63 / 199.6 kg | 207 / 500 lb 93.9 / 226.8 kg | 282 / 566 lb 127.9 / 256.7 kg | 366 / 624 lb 166 / 283 kg |
| 300 lb 136.1 kg | 142 / 450 lb 64.4 / 204.1 kg | 212 / 511 lb 96.2 / 231.8 kg | 289 / 579 lb 131.1 / 262.6 kg | 374 / 639 lb 169.6 / 289.8 kg |
Women’s Cable Squat vs Barbell Squat Standards
How to read the table: The first number is Cable 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 | 43 / 143 lb 19.5 / 64.9 kg | 66 / 166 lb 29.9 / 75.3 kg | 94 / 197 lb 42.6 / 89.4 kg | 124 / 220 lb 56.2 / 99.8 kg |
| 110 lb 49.9 kg | 46 / 153 lb 20.9 / 69.4 kg | 71 / 177 lb 32.2 / 80.3 kg | 100 / 210 lb 45.4 / 95.3 kg | 132 / 234 lb 59.9 / 106.1 kg |
| 120 lb 54.4 kg | 49 / 162 lb 22.2 / 73.5 kg | 75 / 188 lb 34 / 85.3 kg | 106 / 222 lb 48.1 / 100.7 kg | 140 / 248 lb 63.5 / 112.5 kg |
| 130 lb 59 kg | 52 / 171 lb 23.6 / 77.6 kg | 79 / 198 lb 35.8 / 89.8 kg | 112 / 235 lb 50.8 / 106.6 kg | 147 / 262 lb 66.7 / 118.8 kg |
| 140 lb 63.5 kg | 54 / 180 lb 24.5 / 81.6 kg | 83 / 208 lb 37.6 / 94.3 kg | 117 / 246 lb 53.1 / 111.6 kg | 155 / 275 lb 70.3 / 124.7 kg |
| 150 lb 68 kg | 57 / 188 lb 25.9 / 85.3 kg | 87 / 218 lb 39.5 / 98.9 kg | 123 / 258 lb 55.8 / 117 kg | 162 / 288 lb 73.5 / 130.6 kg |
| 160 lb 72.6 kg | 60 / 196 lb 27.2 / 88.9 kg | 91 / 228 lb 41.3 / 103.4 kg | 128 / 269 lb 58.1 / 122 kg | 169 / 301 lb 76.7 / 136.5 kg |
| 170 lb 77.1 kg | 62 / 204 lb 28.1 / 92.5 kg | 95 / 237 lb 43.1 / 107.5 kg | 134 / 280 lb 60.8 / 127 kg | 176 / 313 lb 79.8 / 142 kg |
| 180 lb 81.6 kg | 64 / 212 lb 29 / 96.2 kg | 98 / 246 lb 44.5 / 111.6 kg | 139 / 291 lb 63 / 132 kg | 183 / 325 lb 83 / 147.4 kg |
| 190 lb 86.2 kg | 67 / 220 lb 30.4 / 99.8 kg | 102 / 255 lb 46.3 / 115.7 kg | 144 / 302 lb 65.3 / 137 kg | 190 / 337 lb 86.2 / 152.9 kg |
| 200 lb 90.7 kg | 69 / 228 lb 31.3 / 103.4 kg | 105 / 264 lb 47.6 / 119.7 kg | 149 / 313 lb 67.6 / 142 kg | 196 / 349 lb 88.9 / 158.3 kg |
| 210 lb 95.3 kg | 71 / 235 lb 32.2 / 106.6 kg | 109 / 273 lb 49.4 / 123.8 kg | 154 / 323 lb 69.9 / 146.5 kg | 203 / 360 lb 92.1 / 163.3 kg |
| 220 lb 99.8 kg | 74 / 243 lb 33.6 / 110.2 kg | 112 / 281 lb 50.8 / 127.5 kg | 159 / 333 lb 72.1 / 151 kg | 209 / 372 lb 94.8 / 168.7 kg |
| 230 lb 104.3 kg | 76 / 250 lb 34.5 / 113.4 kg | 116 / 290 lb 52.6 / 131.5 kg | 164 / 343 lb 74.4 / 155.6 kg | 215 / 383 lb 97.5 / 173.7 kg |
| 240 lb 108.9 kg | 78 / 257 lb 35.4 / 116.6 kg | 119 / 298 lb 54 / 135.2 kg | 168 / 353 lb 76.2 / 160.1 kg | 222 / 394 lb 100.7 / 178.7 kg |
How Your Cable 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 cable squat strength level
The standards use the sex-specific thresholds from the individual Cable 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 larger lifters are expected to lift more without requiring strength to increase pound for pound.
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 cable squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Cable 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 cable 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.
65.3 → 120.2 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the cable squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +167 lb +75.8 kg | +163 lb +73.9 kg | +157 lb +71.2 kg | +144 lb +65.3 kg |
| 130 lb 59 kg | +176 lb +79.8 kg | +172 lb +78 kg | +167 lb +75.8 kg | +152 lb +68.9 kg |
| 140 lb 63.5 kg | +185 lb +83.9 kg | +181 lb +82.1 kg | +174 lb +79 kg | +159 lb +72.1 kg |
| 150 lb 68 kg | +194 lb +88 kg | +189 lb +85.8 kg | +183 lb +83 kg | +166 lb +75.3 kg |
| 160 lb 72.6 kg | +202 lb +91.7 kg | +197 lb +89.4 kg | +191 lb +86.6 kg | +174 lb +78.9 kg |
| 170 lb 77.1 kg | +211 lb +95.7 kg | +205 lb +93 kg | +198 lb +89.8 kg | +181 lb +82.1 kg |
| 180 lb 81.6 kg | +219 lb +99.3 kg | +214 lb +97.1 kg | +207 lb +93.9 kg | +188 lb +85.2 kg |
| 190 lb 86.2 kg | +227 lb +103 kg | +221 lb +100.2 kg | +214 lb +97.1 kg | +195 lb +88.4 kg |
| 200 lb 90.7 kg | +235 lb +106.6 kg | +229 lb +103.9 kg | +222 lb +100.7 kg | +201 lb +91.2 kg |
| 210 lb 95.3 kg | +243 lb +110.2 kg | +236 lb +107.1 kg | +228 lb +103.4 kg | +208 lb +94.4 kg |
| 220 lb 99.8 kg | +250 lb +113.4 kg | +244 lb +110.7 kg | +236 lb +107 kg | +215 lb +97.5 kg |
| 230 lb 104.3 kg | +258 lb +117 kg | +251 lb +113.8 kg | +243 lb +110.2 kg | +222 lb +100.7 kg |
| 240 lb 108.9 kg | +265 lb +120.2 kg | +259 lb +117.4 kg | +250 lb +113.4 kg | +227 lb +103 kg |
| 250 lb 113.4 kg | +273 lb +123.8 kg | +266 lb +120.7 kg | +257 lb +116.6 kg | +235 lb +106.6 kg |
| 260 lb 117.9 kg | +280 lb +127 kg | +273 lb +123.8 kg | +263 lb +119.3 kg | +241 lb +109.3 kg |
| 270 lb 122.5 kg | +287 lb +130.2 kg | +280 lb +127 kg | +271 lb +122.9 kg | +246 lb +111.6 kg |
| 280 lb 127 kg | +294 lb +133.3 kg | +286 lb +129.8 kg | +277 lb +125.6 kg | +253 lb +114.8 kg |
| 290 lb 131.5 kg | +301 lb +136.6 kg | +293 lb +132.9 kg | +284 lb +128.8 kg | +258 lb +117 kg |
| 300 lb 136.1 kg | +308 lb +139.7 kg | +299 lb +135.6 kg | +290 lb +131.5 kg | +265 lb +120.2 kg |
How Women’s Cable Squat and Barbell 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.
43.6 → 78 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the cable squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +100 lb +45.4 kg | +100 lb +45.4 kg | +103 lb +46.8 kg | +96 lb +43.6 kg |
| 110 lb 49.9 kg | +107 lb +48.5 kg | +106 lb +48.1 kg | +110 lb +49.9 kg | +102 lb +46.2 kg |
| 120 lb 54.4 kg | +113 lb +51.3 kg | +113 lb +51.3 kg | +116 lb +52.6 kg | +108 lb +49 kg |
| 130 lb 59 kg | +119 lb +54 kg | +119 lb +54 kg | +123 lb +55.8 kg | +115 lb +52.1 kg |
| 140 lb 63.5 kg | +126 lb +57.1 kg | +125 lb +56.7 kg | +129 lb +58.5 kg | +120 lb +54.4 kg |
| 150 lb 68 kg | +131 lb +59.4 kg | +131 lb +59.4 kg | +135 lb +61.2 kg | +126 lb +57.1 kg |
| 160 lb 72.6 kg | +136 lb +61.7 kg | +137 lb +62.1 kg | +141 lb +63.9 kg | +132 lb +59.8 kg |
| 170 lb 77.1 kg | +142 lb +64.4 kg | +142 lb +64.4 kg | +146 lb +66.2 kg | +137 lb +62.2 kg |
| 180 lb 81.6 kg | +148 lb +67.2 kg | +148 lb +67.1 kg | +152 lb +69 kg | +142 lb +64.4 kg |
| 190 lb 86.2 kg | +153 lb +69.4 kg | +153 lb +69.4 kg | +158 lb +71.7 kg | +147 lb +66.7 kg |
| 200 lb 90.7 kg | +159 lb +72.1 kg | +159 lb +72.1 kg | +164 lb +74.4 kg | +153 lb +69.4 kg |
| 210 lb 95.3 kg | +164 lb +74.4 kg | +164 lb +74.4 kg | +169 lb +76.6 kg | +157 lb +71.2 kg |
| 220 lb 99.8 kg | +169 lb +76.6 kg | +169 lb +76.7 kg | +174 lb +78.9 kg | +163 lb +73.9 kg |
| 230 lb 104.3 kg | +174 lb +78.9 kg | +174 lb +78.9 kg | +179 lb +81.2 kg | +168 lb +76.2 kg |
| 240 lb 108.9 kg | +179 lb +81.2 kg | +179 lb +81.2 kg | +185 lb +83.9 kg | +172 lb +78 kg |
Cable Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a strict cable squat test and a full-depth high-bar back squat. Use strict canonical Cable Squat and Barbell Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Cable Squat setup and load convention
the selected cable resistance for the strict cable squat setup valid Cable Squat reps squat through the approved depth and stand under control without turning the rep into a pull-through, deadlift, hand-assisted rep, or stack-bounced partial Consistent setup, range, and finish quality across the entered set No substituted exercise 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 Cable Squat result and one recent Barbell Squat result
Use each exercise’s canonical input: Displayed machine or cable resistance for Cable Squat and Total barbell weight for Barbell Squat.
Related Tools
- Cable Squat — View the individual Cable 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.
- Cable Pull Through — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Belt Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Smith Machine Back Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Paused Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.