Barbell Back Squat vs Machine Sissy Squat
Compare your barbell squat and machine sissy squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see estimated one-rep maxes, strength levels, next targets, and priority.
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, 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. For the second exercise, a support-only stand with no weighted moving resistance lever is invalid. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Barbell Squat vs Machine Sissy Squat Strength Standards
Use these tables to compare the estimated one-rep max required for the barbell back squat and machine sissy squat to reach the same strength level at each listed bodyweight. The numbers are calculator targets, not a required gap between the two lifts.
Choose the men’s or women’s table, find the closest bodyweight row, and read across to Novice, Intermediate, Advanced, or Elite. Each entry shows Barbell Squat / Machine Sissy Squat, with pounds above kilograms. Use the calculator for your exact bodyweight and recent sets.
Men’s Barbell Squat vs Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 lb54.4 kg | Barbell Squat | 244 lb110.7 kg | 278 lb126.1 kg | 314 lb142.4 kg | 347 lb157.4 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 46 lb20.9 kg | 66 lb29.9 kg | 85 lb38.6 kg | |
| 130 lb59 kg | Barbell Squat | 258 lb117 kg | 293 lb132.9 kg | 332 lb150.6 kg | 366 lb166 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 69 lb31.3 kg | 90 lb40.8 kg | |
| 140 lb63.5 kg | Barbell Squat | 271 lb122.9 kg | 308 lb139.7 kg | 348 lb157.9 kg | 384 lb174.2 kg |
| Machine Sissy Squat | 33 lb15 kg | 51 lb23.1 kg | 73 lb33.1 kg | 95 lb43.1 kg | |
| 150 lb68 kg | Barbell Squat | 284 lb128.8 kg | 322 lb146.1 kg | 365 lb165.6 kg | 402 lb182.3 kg |
| Machine Sissy Squat | 34 lb15.4 kg | 54 lb24.5 kg | 76 lb34.5 kg | 99 lb44.9 kg | |
| 160 lb72.6 kg | Barbell Squat | 296 lb134.3 kg | 336 lb152.4 kg | 381 lb172.8 kg | 420 lb190.5 kg |
| Machine Sissy Squat | 36 lb16.3 kg | 56 lb25.4 kg | 79 lb35.8 kg | 103 lb46.7 kg | |
| 170 lb77.1 kg | Barbell Squat | 308 lb139.7 kg | 350 lb158.8 kg | 396 lb179.6 kg | 437 lb198.2 kg |
| Machine Sissy Squat | 37 lb16.8 kg | 58 lb26.3 kg | 83 lb37.6 kg | 108 lb49 kg | |
| 180 lb81.6 kg | Barbell Squat | 320 lb145.1 kg | 364 lb165.1 kg | 412 lb186.9 kg | 454 lb205.9 kg |
| Machine Sissy Squat | 39 lb17.7 kg | 61 lb27.7 kg | 86 lb39 kg | 112 lb50.8 kg | |
| 190 lb86.2 kg | Barbell Squat | 332 lb150.6 kg | 377 lb171 kg | 427 lb193.7 kg | 471 lb213.6 kg |
| Machine Sissy Squat | 40 lb18.1 kg | 63 lb28.6 kg | 89 lb40.4 kg | 116 lb52.6 kg | |
| 200 lb90.7 kg | Barbell Squat | 344 lb156 kg | 390 lb176.9 kg | 442 lb200.5 kg | 487 lb220.9 kg |
| Machine Sissy Squat | 41 lb18.6 kg | 65 lb29.5 kg | 92 lb41.7 kg | 120 lb54.4 kg | |
| 210 lb95.3 kg | Barbell Squat | 355 lb161 kg | 403 lb182.8 kg | 456 lb206.8 kg | 503 lb228.2 kg |
| Machine Sissy Squat | 43 lb19.5 kg | 67 lb30.4 kg | 95 lb43.1 kg | 124 lb56.2 kg | |
| 220 lb99.8 kg | Barbell Squat | 366 lb166 kg | 416 lb188.7 kg | 471 lb213.6 kg | 519 lb235.4 kg |
| Machine Sissy Squat | 44 lb20 kg | 69 lb31.3 kg | 98 lb44.5 kg | 128 lb58.1 kg | |
| 230 lb104.3 kg | Barbell Squat | 377 lb171 kg | 428 lb194.1 kg | 485 lb220 kg | 535 lb242.7 kg |
| Machine Sissy Squat | 45 lb20.4 kg | 72 lb32.7 kg | 101 lb45.8 kg | 132 lb59.9 kg | |
| 240 lb108.9 kg | Barbell Squat | 388 lb176 kg | 441 lb200 kg | 499 lb226.3 kg | 550 lb249.5 kg |
| Machine Sissy Squat | 47 lb21.3 kg | 74 lb33.6 kg | 104 lb47.2 kg | 136 lb61.7 kg | |
| 250 lb113.4 kg | Barbell Squat | 399 lb181 kg | 453 lb205.5 kg | 513 lb232.7 kg | 566 lb256.7 kg |
| Machine Sissy Squat | 48 lb21.8 kg | 76 lb34.5 kg | 107 lb48.5 kg | 139 lb63 kg | |
| 260 lb117.9 kg | Barbell Squat | 409 lb185.5 kg | 465 lb210.9 kg | 526 lb238.6 kg | 581 lb263.5 kg |
| Machine Sissy Squat | 49 lb22.2 kg | 78 lb35.4 kg | 110 lb49.9 kg | 143 lb64.9 kg | |
| 270 lb122.5 kg | Barbell Squat | 420 lb190.5 kg | 477 lb216.4 kg | 540 lb244.9 kg | 595 lb269.9 kg |
| Machine Sissy Squat | 51 lb23.1 kg | 80 lb36.3 kg | 112 lb50.8 kg | 147 lb66.7 kg | |
| 280 lb127 kg | Barbell Squat | 430 lb195 kg | 488 lb221.4 kg | 553 lb250.8 kg | 610 lb276.7 kg |
| Machine Sissy Squat | 52 lb23.6 kg | 82 lb37.2 kg | 115 lb52.2 kg | 150 lb68 kg | |
| 290 lb131.5 kg | Barbell Squat | 440 lb199.6 kg | 500 lb226.8 kg | 566 lb256.7 kg | 624 lb283 kg |
| Machine Sissy Squat | 53 lb24 kg | 84 lb38.1 kg | 118 lb53.5 kg | 154 lb69.9 kg | |
| 300 lb136.1 kg | Barbell Squat | 450 lb204.1 kg | 511 lb231.8 kg | 579 lb262.6 kg | 639 lb289.8 kg |
| Machine Sissy Squat | 54 lb24.5 kg | 85 lb38.6 kg | 121 lb54.9 kg | 157 lb71.2 kg |
Women’s Barbell Squat vs Machine Sissy Squat Standards
How to read the table: Find the closest bodyweight, then use the labeled exercise row. Every strength-level entry shows one target with pounds first and kilograms beneath it.
| Bodyweight | Exercise | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 100 lb45.4 kg | Barbell Squat | 143 lb64.9 kg | 166 lb75.3 kg | 197 lb89.4 kg | 220 lb99.8 kg |
| Machine Sissy Squat | 18 lb8.2 kg | 27 lb12.2 kg | 41 lb18.6 kg | 53 lb24 kg | |
| 110 lb49.9 kg | Barbell Squat | 153 lb69.4 kg | 177 lb80.3 kg | 210 lb95.3 kg | 234 lb106.1 kg |
| Machine Sissy Squat | 19 lb8.6 kg | 29 lb13.2 kg | 44 lb20 kg | 57 lb25.9 kg | |
| 120 lb54.4 kg | Barbell Squat | 162 lb73.5 kg | 188 lb85.3 kg | 222 lb100.7 kg | 248 lb112.5 kg |
| Machine Sissy Squat | 20 lb9.1 kg | 31 lb14.1 kg | 47 lb21.3 kg | 60 lb27.2 kg | |
| 130 lb59 kg | Barbell Squat | 171 lb77.6 kg | 198 lb89.8 kg | 235 lb106.6 kg | 262 lb118.8 kg |
| Machine Sissy Squat | 21 lb9.5 kg | 33 lb15 kg | 49 lb22.2 kg | 64 lb29 kg | |
| 140 lb63.5 kg | Barbell Squat | 180 lb81.6 kg | 208 lb94.3 kg | 246 lb111.6 kg | 275 lb124.7 kg |
| Machine Sissy Squat | 22 lb10 kg | 34 lb15.4 kg | 52 lb23.6 kg | 67 lb30.4 kg | |
| 150 lb68 kg | Barbell Squat | 188 lb85.3 kg | 218 lb98.9 kg | 258 lb117 kg | 288 lb130.6 kg |
| Machine Sissy Squat | 23 lb10.4 kg | 36 lb16.3 kg | 54 lb24.5 kg | 70 lb31.8 kg | |
| 160 lb72.6 kg | Barbell Squat | 196 lb88.9 kg | 228 lb103.4 kg | 269 lb122 kg | 301 lb136.5 kg |
| Machine Sissy Squat | 24 lb10.9 kg | 38 lb17.2 kg | 56 lb25.4 kg | 73 lb33.1 kg | |
| 170 lb77.1 kg | Barbell Squat | 204 lb92.5 kg | 237 lb107.5 kg | 280 lb127 kg | 313 lb142 kg |
| Machine Sissy Squat | 25 lb11.3 kg | 39 lb17.7 kg | 59 lb26.8 kg | 76 lb34.5 kg | |
| 180 lb81.6 kg | Barbell Squat | 212 lb96.2 kg | 246 lb111.6 kg | 291 lb132 kg | 325 lb147.4 kg |
| Machine Sissy Squat | 26 lb11.8 kg | 41 lb18.6 kg | 61 lb27.7 kg | 79 lb35.8 kg | |
| 190 lb86.2 kg | Barbell Squat | 220 lb99.8 kg | 255 lb115.7 kg | 302 lb137 kg | 337 lb152.9 kg |
| Machine Sissy Squat | 27 lb12.2 kg | 42 lb19.1 kg | 63 lb28.6 kg | 82 lb37.2 kg | |
| 200 lb90.7 kg | Barbell Squat | 228 lb103.4 kg | 264 lb119.7 kg | 313 lb142 kg | 349 lb158.3 kg |
| Machine Sissy Squat | 28 lb12.7 kg | 44 lb20 kg | 65 lb29.5 kg | 85 lb38.6 kg | |
| 210 lb95.3 kg | Barbell Squat | 235 lb106.6 kg | 273 lb123.8 kg | 323 lb146.5 kg | 360 lb163.3 kg |
| Machine Sissy Squat | 29 lb13.2 kg | 45 lb20.4 kg | 68 lb30.8 kg | 88 lb39.9 kg | |
| 220 lb99.8 kg | Barbell Squat | 243 lb110.2 kg | 281 lb127.5 kg | 333 lb151 kg | 372 lb168.7 kg |
| Machine Sissy Squat | 30 lb13.6 kg | 46 lb20.9 kg | 70 lb31.8 kg | 90 lb40.8 kg | |
| 230 lb104.3 kg | Barbell Squat | 250 lb113.4 kg | 290 lb131.5 kg | 343 lb155.6 kg | 383 lb173.7 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 48 lb21.8 kg | 72 lb32.7 kg | 93 lb42.2 kg | |
| 240 lb108.9 kg | Barbell Squat | 257 lb116.6 kg | 298 lb135.2 kg | 353 lb160.1 kg | 394 lb178.7 kg |
| Machine Sissy Squat | 31 lb14.1 kg | 49 lb22.2 kg | 74 lb33.6 kg | 96 lb43.5 kg |
How Your Barbell Squat vs Machine Sissy Squat Result Is Calculated
Each set is converted to an estimated max before the calculator assigns exercise-specific strength levels and compares them.
1. Estimate a one-rep max from each set
A one-rep set uses the entered weight. For 2–12 reps, both formulas are calculated and the lower estimate is retained.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Barbell Squat vs Machine Sissy Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the barbell back squat strength level
The barbell back squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
3. Find the machine sissy squat strength level
The machine sissy squat rating uses its sex-specific exercise standards. Reference targets at 190 lb for men and 150 lb for women are scaled to the entered bodyweight by reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
A priority result is a standards comparison, not a diagnosis. Differences in technique, fatigue, practice, or set effort may influence it. Age range is recorded anonymously and does not alter these 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 barbell squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Rate the machine sissy squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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 view both estimated maxes, strength levels, next targets, and the resulting priority or Balanced verdict.
How Men’s Barbell Squat and Machine Sissy Squat Standards Differ
What the men’s data shows:
The standards come closest at 120 lb.
The higher target remains with Barbell Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
Across 120–300 lb bodyweight, the Elite gap changes from 118.8 to 218.6 kg.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Squat standard: zero means equal, above zero means the Machine Sissy Squat standard is higher, and below zero means the Barbell Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
How Women’s Barbell Squat and Machine Sissy Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
75.8 → 135.2 kg from 100 to 240 lb bodyweight.
How to read this chart: Choose a strength level and follow its line across bodyweight. Values show the Machine Sissy Squat standard minus the Barbell Squat standard: zero means equal, above zero means the Machine Sissy Squat standard is higher, and below zero means the Barbell Squat standard is higher. Swipe horizontally on mobile. Use the standards table for exact lb/kg targets.
Line chart loading. The standards tables above contain the exact pounds and kilograms.
Barbell Squat and Machine Sissy Squat Exercises Used by This Calculator
Valid results depend on using the specified barbell back squat and machine sissy squat technique and load convention. Use strict, repeatable Barbell Squat and Machine Sissy Squat tests that follow each exercise’s setup, range of motion, equipment, and load rules. Do not mix variations, assistance, partial range, momentum, or different load conventions.
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.
Use the Machine Sissy Squat setup and load convention
Use a plate-weighted machine with a pivoting resistance lever, moving two-side padded shoulder yoke, two-side weight horns, fixed foot platform/toe stop, and fixed pad contacting the lower calves. A support-only stand with no weighted moving resistance lever is invalid. Record verified unloaded lever starting resistance at the shoulder-yoke contacts. Enter that starting resistance plus all plates on both horns; never enter per-side plates or bodyweight. Set heel centers at measured hip-joint width with feet symmetrically secured. Maintain continuous shoulder-yoke and lower-calf-pad contact. Keeping hips fully extended so knees, hips, and shoulders remain within 10 degrees of one straight line, bend knees forward/down to 90 degrees flexion plus or minus 5 degrees; extend to within 5 degrees of straight without hip folding or yoke separation. Count 2–12 controlled reps without rebound, hand assistance, stance/contact change, shortened range, or spotter assistance. Maximal singles prohibited.
Enter one recent Barbell Squat result and one recent Machine Sissy Squat result
First lift: total barbell weight and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Machine Sissy Squat — View the individual Machine Sissy Squat standards and next strength-level target.
- Barbell Front Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Machine Hack Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Safety Bar Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.