Cable Squat vs Goblet Squat Strength Standards
Compare your cable 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.
Use each exercise's canonical input: Displayed machine or cable resistance for Cable Squat and Single goblet-held weight for Goblet Squat. Use the selected cable resistance for the strict cable squat setup 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.
Cable Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the cable 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 cable 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 Cable 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 Cable Squat vs Goblet Squat Standards
How to read the table: The first number is Cable 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 | 77 / 56 lb 34.9 / 25.4 kg | 115 / 80 lb 52.2 / 36.3 kg | 157 / 112 lb 71.2 / 50.8 kg | 203 / 147 lb 92.1 / 66.7 kg |
| 130 lb 59 kg | 82 / 59 lb 37.2 / 26.8 kg | 121 / 84 lb 54.9 / 38.1 kg | 165 / 118 lb 74.8 / 53.5 kg | 214 / 155 lb 97.1 / 70.3 kg |
| 140 lb 63.5 kg | 86 / 62 lb 39 / 28.1 kg | 127 / 88 lb 57.6 / 39.9 kg | 174 / 124 lb 78.9 / 56.2 kg | 225 / 163 lb 102.1 / 73.9 kg |
| 150 lb 68 kg | 90 / 65 lb 40.8 / 29.5 kg | 133 / 92 lb 60.3 / 41.7 kg | 182 / 130 lb 82.6 / 59 kg | 236 / 171 lb 107 / 77.6 kg |
| 160 lb 72.6 kg | 94 / 68 lb 42.6 / 30.8 kg | 139 / 96 lb 63 / 43.5 kg | 190 / 136 lb 86.2 / 61.7 kg | 246 / 178 lb 111.6 / 80.7 kg |
| 170 lb 77.1 kg | 97 / 71 lb 44 / 32.2 kg | 145 / 100 lb 65.8 / 45.4 kg | 198 / 141 lb 89.8 / 64 kg | 256 / 186 lb 116.1 / 84.4 kg |
| 180 lb 81.6 kg | 101 / 73 lb 45.8 / 33.1 kg | 150 / 104 lb 68 / 47.2 kg | 205 / 147 lb 93 / 66.7 kg | 266 / 193 lb 120.7 / 87.5 kg |
| 190 lb 86.2 kg | 105 / 76 lb 47.6 / 34.5 kg | 156 / 108 lb 70.8 / 49 kg | 213 / 152 lb 96.6 / 68.9 kg | 276 / 200 lb 125.2 / 90.7 kg |
| 200 lb 90.7 kg | 109 / 79 lb 49.4 / 35.8 kg | 161 / 112 lb 73 / 50.8 kg | 220 / 157 lb 99.8 / 71.2 kg | 286 / 207 lb 129.7 / 93.9 kg |
| 210 lb 95.3 kg | 112 / 81 lb 50.8 / 36.7 kg | 167 / 115 lb 75.7 / 52.2 kg | 228 / 162 lb 103.4 / 73.5 kg | 295 / 214 lb 133.8 / 97.1 kg |
| 220 lb 99.8 kg | 116 / 84 lb 52.6 / 38.1 kg | 172 / 119 lb 78 / 54 kg | 235 / 168 lb 106.6 / 76.2 kg | 304 / 221 lb 137.9 / 100.2 kg |
| 230 lb 104.3 kg | 119 / 86 lb 54 / 39 kg | 177 / 123 lb 80.3 / 55.8 kg | 242 / 173 lb 109.8 / 78.5 kg | 313 / 227 lb 142 / 103 kg |
| 240 lb 108.9 kg | 123 / 89 lb 55.8 / 40.4 kg | 182 / 126 lb 82.6 / 57.2 kg | 249 / 178 lb 112.9 / 80.7 kg | 323 / 234 lb 146.5 / 106.1 kg |
| 250 lb 113.4 kg | 126 / 91 lb 57.2 / 41.3 kg | 187 / 130 lb 84.8 / 59 kg | 256 / 183 lb 116.1 / 83 kg | 331 / 240 lb 150.1 / 108.9 kg |
| 260 lb 117.9 kg | 129 / 94 lb 58.5 / 42.6 kg | 192 / 133 lb 87.1 / 60.3 kg | 263 / 187 lb 119.3 / 84.8 kg | 340 / 247 lb 154.2 / 112 kg |
| 270 lb 122.5 kg | 133 / 96 lb 60.3 / 43.5 kg | 197 / 137 lb 89.4 / 62.1 kg | 269 / 192 lb 122 / 87.1 kg | 349 / 253 lb 158.3 / 114.8 kg |
| 280 lb 127 kg | 136 / 98 lb 61.7 / 44.5 kg | 202 / 140 lb 91.6 / 63.5 kg | 276 / 197 lb 125.2 / 89.4 kg | 357 / 259 lb 161.9 / 117.5 kg |
| 290 lb 131.5 kg | 139 / 101 lb 63 / 45.8 kg | 207 / 143 lb 93.9 / 64.9 kg | 282 / 201 lb 127.9 / 91.2 kg | 366 / 265 lb 166 / 120.2 kg |
| 300 lb 136.1 kg | 142 / 103 lb 64.4 / 46.7 kg | 212 / 146 lb 96.2 / 66.2 kg | 289 / 206 lb 131.1 / 93.4 kg | 374 / 271 lb 169.6 / 122.9 kg |
Women’s Cable Squat vs Goblet Squat Standards
How to read the table: The first number is Cable 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 | 43 / 40 lb 19.5 / 18.1 kg | 66 / 60 lb 29.9 / 27.2 kg | 94 / 82 lb 42.6 / 37.2 kg | 124 / 105 lb 56.2 / 47.6 kg |
| 110 lb 49.9 kg | 46 / 43 lb 20.9 / 19.5 kg | 71 / 63 lb 32.2 / 28.6 kg | 100 / 88 lb 45.4 / 39.9 kg | 132 / 112 lb 59.9 / 50.8 kg |
| 120 lb 54.4 kg | 49 / 46 lb 22.2 / 20.9 kg | 75 / 67 lb 34 / 30.4 kg | 106 / 93 lb 48.1 / 42.2 kg | 140 / 119 lb 63.5 / 54 kg |
| 130 lb 59 kg | 52 / 48 lb 23.6 / 21.8 kg | 79 / 71 lb 35.8 / 32.2 kg | 112 / 98 lb 50.8 / 44.5 kg | 147 / 125 lb 66.7 / 56.7 kg |
| 140 lb 63.5 kg | 54 / 51 lb 24.5 / 23.1 kg | 83 / 74 lb 37.6 / 33.6 kg | 117 / 103 lb 53.1 / 46.7 kg | 155 / 132 lb 70.3 / 59.9 kg |
| 150 lb 68 kg | 57 / 53 lb 25.9 / 24 kg | 87 / 78 lb 39.5 / 35.4 kg | 123 / 108 lb 55.8 / 49 kg | 162 / 138 lb 73.5 / 62.6 kg |
| 160 lb 72.6 kg | 60 / 55 lb 27.2 / 24.9 kg | 91 / 81 lb 41.3 / 36.7 kg | 128 / 113 lb 58.1 / 51.3 kg | 169 / 144 lb 76.7 / 65.3 kg |
| 170 lb 77.1 kg | 62 / 58 lb 28.1 / 26.3 kg | 95 / 85 lb 43.1 / 38.6 kg | 134 / 117 lb 60.8 / 53.1 kg | 176 / 150 lb 79.8 / 68 kg |
| 180 lb 81.6 kg | 64 / 60 lb 29 / 27.2 kg | 98 / 88 lb 44.5 / 39.9 kg | 139 / 122 lb 63 / 55.3 kg | 183 / 156 lb 83 / 70.8 kg |
| 190 lb 86.2 kg | 67 / 62 lb 30.4 / 28.1 kg | 102 / 91 lb 46.3 / 41.3 kg | 144 / 126 lb 65.3 / 57.2 kg | 190 / 162 lb 86.2 / 73.5 kg |
| 200 lb 90.7 kg | 69 / 64 lb 31.3 / 29 kg | 105 / 94 lb 47.6 / 42.6 kg | 149 / 131 lb 67.6 / 59.4 kg | 196 / 167 lb 88.9 / 75.7 kg |
| 210 lb 95.3 kg | 71 / 66 lb 32.2 / 29.9 kg | 109 / 98 lb 49.4 / 44.5 kg | 154 / 135 lb 69.9 / 61.2 kg | 203 / 173 lb 92.1 / 78.5 kg |
| 220 lb 99.8 kg | 74 / 68 lb 33.6 / 30.8 kg | 112 / 101 lb 50.8 / 45.8 kg | 159 / 139 lb 72.1 / 63 kg | 209 / 178 lb 94.8 / 80.7 kg |
| 230 lb 104.3 kg | 76 / 70 lb 34.5 / 31.8 kg | 116 / 104 lb 52.6 / 47.2 kg | 164 / 144 lb 74.4 / 65.3 kg | 215 / 184 lb 97.5 / 83.5 kg |
| 240 lb 108.9 kg | 78 / 73 lb 35.4 / 33.1 kg | 119 / 107 lb 54 / 48.5 kg | 168 / 148 lb 76.2 / 67.1 kg | 222 / 189 lb 100.7 / 85.7 kg |
How Your Cable 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 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 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 cable squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Cable 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 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the cable squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −21 lb −9.5 kg | −35 lb −15.9 kg | −45 lb −20.4 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −23 lb −10.4 kg | −37 lb −16.8 kg | −47 lb −21.3 kg | −59 lb −26.8 kg |
| 140 lb 63.5 kg | −24 lb −10.9 kg | −39 lb −17.7 kg | −50 lb −22.7 kg | −62 lb −28.2 kg |
| 150 lb 68 kg | −25 lb −11.3 kg | −41 lb −18.6 kg | −52 lb −23.6 kg | −65 lb −29.4 kg |
| 160 lb 72.6 kg | −26 lb −11.8 kg | −43 lb −19.5 kg | −54 lb −24.5 kg | −68 lb −30.9 kg |
| 170 lb 77.1 kg | −26 lb −11.8 kg | −45 lb −20.4 kg | −57 lb −25.8 kg | −70 lb −31.7 kg |
| 180 lb 81.6 kg | −28 lb −12.7 kg | −46 lb −20.8 kg | −58 lb −26.3 kg | −73 lb −33.2 kg |
| 190 lb 86.2 kg | −29 lb −13.1 kg | −48 lb −21.8 kg | −61 lb −27.7 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −30 lb −13.6 kg | −49 lb −22.2 kg | −63 lb −28.6 kg | −79 lb −35.8 kg |
| 210 lb 95.3 kg | −31 lb −14.1 kg | −52 lb −23.5 kg | −66 lb −29.9 kg | −81 lb −36.7 kg |
| 220 lb 99.8 kg | −32 lb −14.5 kg | −53 lb −24 kg | −67 lb −30.4 kg | −83 lb −37.7 kg |
| 230 lb 104.3 kg | −33 lb −15 kg | −54 lb −24.5 kg | −69 lb −31.3 kg | −86 lb −39 kg |
| 240 lb 108.9 kg | −34 lb −15.4 kg | −56 lb −25.4 kg | −71 lb −32.2 kg | −89 lb −40.4 kg |
| 250 lb 113.4 kg | −35 lb −15.9 kg | −57 lb −25.8 kg | −73 lb −33.1 kg | −91 lb −41.2 kg |
| 260 lb 117.9 kg | −35 lb −15.9 kg | −59 lb −26.8 kg | −76 lb −34.5 kg | −93 lb −42.2 kg |
| 270 lb 122.5 kg | −37 lb −16.8 kg | −60 lb −27.3 kg | −77 lb −34.9 kg | −96 lb −43.5 kg |
| 280 lb 127 kg | −38 lb −17.2 kg | −62 lb −28.1 kg | −79 lb −35.8 kg | −98 lb −44.4 kg |
| 290 lb 131.5 kg | −38 lb −17.2 kg | −64 lb −29 kg | −81 lb −36.7 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −39 lb −17.7 kg | −66 lb −30 kg | −83 lb −37.7 kg | −103 lb −46.7 kg |
How Women’s Cable Squat and Goblet Squat Standards Differ
What the women’s data shows:
The cable squat and goblet squat standards are within 3 lb at 100 lb, 110 lb, 120 lb, and 140 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
8.6 → 15 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the cable squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the cable squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −3 lb −1.4 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −19 lb −8.6 kg |
| 110 lb 49.9 kg | −3 lb −1.4 kg | −8 lb −3.6 kg | −12 lb −5.5 kg | −20 lb −9.1 kg |
| 120 lb 54.4 kg | −3 lb −1.3 kg | −8 lb −3.6 kg | −13 lb −5.9 kg | −21 lb −9.5 kg |
| 130 lb 59 kg | −4 lb −1.8 kg | −8 lb −3.6 kg | −14 lb −6.3 kg | −22 lb −10 kg |
| 140 lb 63.5 kg | −3 lb −1.4 kg | −9 lb −4 kg | −14 lb −6.4 kg | −23 lb −10.4 kg |
| 150 lb 68 kg | −4 lb −1.9 kg | −9 lb −4.1 kg | −15 lb −6.8 kg | −24 lb −10.9 kg |
| 160 lb 72.6 kg | −5 lb −2.3 kg | −10 lb −4.6 kg | −15 lb −6.8 kg | −25 lb −11.4 kg |
| 170 lb 77.1 kg | −4 lb −1.8 kg | −10 lb −4.5 kg | −17 lb −7.7 kg | −26 lb −11.8 kg |
| 180 lb 81.6 kg | −4 lb −1.8 kg | −10 lb −4.6 kg | −17 lb −7.7 kg | −27 lb −12.2 kg |
| 190 lb 86.2 kg | −5 lb −2.3 kg | −11 lb −5 kg | −18 lb −8.1 kg | −28 lb −12.7 kg |
| 200 lb 90.7 kg | −5 lb −2.3 kg | −11 lb −5 kg | −18 lb −8.2 kg | −29 lb −13.2 kg |
| 210 lb 95.3 kg | −5 lb −2.3 kg | −11 lb −4.9 kg | −19 lb −8.7 kg | −30 lb −13.6 kg |
| 220 lb 99.8 kg | −6 lb −2.8 kg | −11 lb −5 kg | −20 lb −9.1 kg | −31 lb −14.1 kg |
| 230 lb 104.3 kg | −6 lb −2.7 kg | −12 lb −5.4 kg | −20 lb −9.1 kg | −31 lb −14 kg |
| 240 lb 108.9 kg | −5 lb −2.3 kg | −12 lb −5.5 kg | −20 lb −9.1 kg | −33 lb −15 kg |
Cable Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict cable squat test and a single-weight goblet squat. Use strict canonical Cable Squat and Goblet 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
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 Cable Squat result and one recent Goblet Squat result
Use each exercise’s canonical input: Displayed machine or cable resistance for Cable Squat and Single goblet-held weight for Goblet Squat.
Related Tools
- Cable Squat — View the individual Cable Squat standards and next strength-level target.
- Goblet Squat — View the individual Goblet 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.