Barbell Squat vs Goblet Squat Strength Standards
Compare your barbell 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 total barbell weight for the barbell squat and the single dumbbell or kettlebell weight for the goblet squat. Use a high-bar back squat below parallel with a full standing lockout and a full-depth goblet squat with one dumbbell or kettlebell held at the chest. 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.
Barbell Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the barbell 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 barbell 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 Barbell 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 Barbell Squat vs Goblet Squat Standards
How to read the table: The first number is Barbell 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 | 244 / 56 lb 110.7 / 25.4 kg | 278 / 80 lb 126.1 / 36.3 kg | 314 / 112 lb 142.4 / 50.8 kg | 347 / 147 lb 157.4 / 66.7 kg |
| 130 lb 59 kg | 258 / 59 lb 117 / 26.8 kg | 293 / 84 lb 132.9 / 38.1 kg | 332 / 118 lb 150.6 / 53.5 kg | 366 / 155 lb 166 / 70.3 kg |
| 140 lb 63.5 kg | 271 / 62 lb 122.9 / 28.1 kg | 308 / 88 lb 139.7 / 39.9 kg | 348 / 124 lb 157.9 / 56.2 kg | 384 / 163 lb 174.2 / 73.9 kg |
| 150 lb 68 kg | 284 / 65 lb 128.8 / 29.5 kg | 322 / 92 lb 146.1 / 41.7 kg | 365 / 130 lb 165.6 / 59 kg | 402 / 171 lb 182.3 / 77.6 kg |
| 160 lb 72.6 kg | 296 / 68 lb 134.3 / 30.8 kg | 336 / 96 lb 152.4 / 43.5 kg | 381 / 136 lb 172.8 / 61.7 kg | 420 / 178 lb 190.5 / 80.7 kg |
| 170 lb 77.1 kg | 308 / 71 lb 139.7 / 32.2 kg | 350 / 100 lb 158.8 / 45.4 kg | 396 / 141 lb 179.6 / 64 kg | 437 / 186 lb 198.2 / 84.4 kg |
| 180 lb 81.6 kg | 320 / 73 lb 145.1 / 33.1 kg | 364 / 104 lb 165.1 / 47.2 kg | 412 / 147 lb 186.9 / 66.7 kg | 454 / 193 lb 205.9 / 87.5 kg |
| 190 lb 86.2 kg | 332 / 76 lb 150.6 / 34.5 kg | 377 / 108 lb 171 / 49 kg | 427 / 152 lb 193.7 / 68.9 kg | 471 / 200 lb 213.6 / 90.7 kg |
| 200 lb 90.7 kg | 344 / 79 lb 156 / 35.8 kg | 390 / 112 lb 176.9 / 50.8 kg | 442 / 157 lb 200.5 / 71.2 kg | 487 / 207 lb 220.9 / 93.9 kg |
| 210 lb 95.3 kg | 355 / 81 lb 161 / 36.7 kg | 403 / 115 lb 182.8 / 52.2 kg | 456 / 162 lb 206.8 / 73.5 kg | 503 / 214 lb 228.2 / 97.1 kg |
| 220 lb 99.8 kg | 366 / 84 lb 166 / 38.1 kg | 416 / 119 lb 188.7 / 54 kg | 471 / 168 lb 213.6 / 76.2 kg | 519 / 221 lb 235.4 / 100.2 kg |
| 230 lb 104.3 kg | 377 / 86 lb 171 / 39 kg | 428 / 123 lb 194.1 / 55.8 kg | 485 / 173 lb 220 / 78.5 kg | 535 / 227 lb 242.7 / 103 kg |
| 240 lb 108.9 kg | 388 / 89 lb 176 / 40.4 kg | 441 / 126 lb 200 / 57.2 kg | 499 / 178 lb 226.3 / 80.7 kg | 550 / 234 lb 249.5 / 106.1 kg |
| 250 lb 113.4 kg | 399 / 91 lb 181 / 41.3 kg | 453 / 130 lb 205.5 / 59 kg | 513 / 183 lb 232.7 / 83 kg | 566 / 240 lb 256.7 / 108.9 kg |
| 260 lb 117.9 kg | 409 / 94 lb 185.5 / 42.6 kg | 465 / 133 lb 210.9 / 60.3 kg | 526 / 187 lb 238.6 / 84.8 kg | 581 / 247 lb 263.5 / 112 kg |
| 270 lb 122.5 kg | 420 / 96 lb 190.5 / 43.5 kg | 477 / 137 lb 216.4 / 62.1 kg | 540 / 192 lb 244.9 / 87.1 kg | 595 / 253 lb 269.9 / 114.8 kg |
| 280 lb 127 kg | 430 / 98 lb 195 / 44.5 kg | 488 / 140 lb 221.4 / 63.5 kg | 553 / 197 lb 250.8 / 89.4 kg | 610 / 259 lb 276.7 / 117.5 kg |
| 290 lb 131.5 kg | 440 / 101 lb 199.6 / 45.8 kg | 500 / 143 lb 226.8 / 64.9 kg | 566 / 201 lb 256.7 / 91.2 kg | 624 / 265 lb 283 / 120.2 kg |
| 300 lb 136.1 kg | 450 / 103 lb 204.1 / 46.7 kg | 511 / 146 lb 231.8 / 66.2 kg | 579 / 206 lb 262.6 / 93.4 kg | 639 / 271 lb 289.8 / 122.9 kg |
Women’s Barbell Squat vs Goblet Squat Standards
How to read the table: The first number is Barbell 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 | 143 / 40 lb 64.9 / 18.1 kg | 166 / 60 lb 75.3 / 27.2 kg | 197 / 82 lb 89.4 / 37.2 kg | 220 / 105 lb 99.8 / 47.6 kg |
| 110 lb 49.9 kg | 153 / 43 lb 69.4 / 19.5 kg | 177 / 63 lb 80.3 / 28.6 kg | 210 / 88 lb 95.3 / 39.9 kg | 234 / 112 lb 106.1 / 50.8 kg |
| 120 lb 54.4 kg | 162 / 46 lb 73.5 / 20.9 kg | 188 / 67 lb 85.3 / 30.4 kg | 222 / 93 lb 100.7 / 42.2 kg | 248 / 119 lb 112.5 / 54 kg |
| 130 lb 59 kg | 171 / 48 lb 77.6 / 21.8 kg | 198 / 71 lb 89.8 / 32.2 kg | 235 / 98 lb 106.6 / 44.5 kg | 262 / 125 lb 118.8 / 56.7 kg |
| 140 lb 63.5 kg | 180 / 51 lb 81.6 / 23.1 kg | 208 / 74 lb 94.3 / 33.6 kg | 246 / 103 lb 111.6 / 46.7 kg | 275 / 132 lb 124.7 / 59.9 kg |
| 150 lb 68 kg | 188 / 53 lb 85.3 / 24 kg | 218 / 78 lb 98.9 / 35.4 kg | 258 / 108 lb 117 / 49 kg | 288 / 138 lb 130.6 / 62.6 kg |
| 160 lb 72.6 kg | 196 / 55 lb 88.9 / 24.9 kg | 228 / 81 lb 103.4 / 36.7 kg | 269 / 113 lb 122 / 51.3 kg | 301 / 144 lb 136.5 / 65.3 kg |
| 170 lb 77.1 kg | 204 / 58 lb 92.5 / 26.3 kg | 237 / 85 lb 107.5 / 38.6 kg | 280 / 117 lb 127 / 53.1 kg | 313 / 150 lb 142 / 68 kg |
| 180 lb 81.6 kg | 212 / 60 lb 96.2 / 27.2 kg | 246 / 88 lb 111.6 / 39.9 kg | 291 / 122 lb 132 / 55.3 kg | 325 / 156 lb 147.4 / 70.8 kg |
| 190 lb 86.2 kg | 220 / 62 lb 99.8 / 28.1 kg | 255 / 91 lb 115.7 / 41.3 kg | 302 / 126 lb 137 / 57.2 kg | 337 / 162 lb 152.9 / 73.5 kg |
| 200 lb 90.7 kg | 228 / 64 lb 103.4 / 29 kg | 264 / 94 lb 119.7 / 42.6 kg | 313 / 131 lb 142 / 59.4 kg | 349 / 167 lb 158.3 / 75.7 kg |
| 210 lb 95.3 kg | 235 / 66 lb 106.6 / 29.9 kg | 273 / 98 lb 123.8 / 44.5 kg | 323 / 135 lb 146.5 / 61.2 kg | 360 / 173 lb 163.3 / 78.5 kg |
| 220 lb 99.8 kg | 243 / 68 lb 110.2 / 30.8 kg | 281 / 101 lb 127.5 / 45.8 kg | 333 / 139 lb 151 / 63 kg | 372 / 178 lb 168.7 / 80.7 kg |
| 230 lb 104.3 kg | 250 / 70 lb 113.4 / 31.8 kg | 290 / 104 lb 131.5 / 47.2 kg | 343 / 144 lb 155.6 / 65.3 kg | 383 / 184 lb 173.7 / 83.5 kg |
| 240 lb 108.9 kg | 257 / 73 lb 116.6 / 33.1 kg | 298 / 107 lb 135.2 / 48.5 kg | 353 / 148 lb 160.1 / 67.1 kg | 394 / 189 lb 178.7 / 85.7 kg |
How Your Barbell 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 barbell squat strength level
The barbell squat standards use the approved sex-specific reference targets and strict high-bar full-depth rules from the individual 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.
3. 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.
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 barbell squat | Adjust barbell 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 Barbell 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 barbell 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.
90.7 → 166.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the barbell squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the barbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −188 lb −85.3 kg | −198 lb −89.8 kg | −202 lb −91.6 kg | −200 lb −90.7 kg |
| 130 lb 59 kg | −199 lb −90.2 kg | −209 lb −94.8 kg | −214 lb −97.1 kg | −211 lb −95.7 kg |
| 140 lb 63.5 kg | −209 lb −94.8 kg | −220 lb −99.8 kg | −224 lb −101.7 kg | −221 lb −100.3 kg |
| 150 lb 68 kg | −219 lb −99.3 kg | −230 lb −104.4 kg | −235 lb −106.6 kg | −231 lb −104.7 kg |
| 160 lb 72.6 kg | −228 lb −103.5 kg | −240 lb −108.9 kg | −245 lb −111.1 kg | −242 lb −109.8 kg |
| 170 lb 77.1 kg | −237 lb −107.5 kg | −250 lb −113.4 kg | −255 lb −115.6 kg | −251 lb −113.8 kg |
| 180 lb 81.6 kg | −247 lb −112 kg | −260 lb −117.9 kg | −265 lb −120.2 kg | −261 lb −118.4 kg |
| 190 lb 86.2 kg | −256 lb −116.1 kg | −269 lb −122 kg | −275 lb −124.8 kg | −271 lb −122.9 kg |
| 200 lb 90.7 kg | −265 lb −120.2 kg | −278 lb −126.1 kg | −285 lb −129.3 kg | −280 lb −127 kg |
| 210 lb 95.3 kg | −274 lb −124.3 kg | −288 lb −130.6 kg | −294 lb −133.3 kg | −289 lb −131.1 kg |
| 220 lb 99.8 kg | −282 lb −127.9 kg | −297 lb −134.7 kg | −303 lb −137.4 kg | −298 lb −135.2 kg |
| 230 lb 104.3 kg | −291 lb −132 kg | −305 lb −138.3 kg | −312 lb −141.5 kg | −308 lb −139.7 kg |
| 240 lb 108.9 kg | −299 lb −135.6 kg | −315 lb −142.8 kg | −321 lb −145.6 kg | −316 lb −143.4 kg |
| 250 lb 113.4 kg | −308 lb −139.7 kg | −323 lb −146.5 kg | −330 lb −149.7 kg | −326 lb −147.8 kg |
| 260 lb 117.9 kg | −315 lb −142.9 kg | −332 lb −150.6 kg | −339 lb −153.8 kg | −334 lb −151.5 kg |
| 270 lb 122.5 kg | −324 lb −147 kg | −340 lb −154.3 kg | −348 lb −157.8 kg | −342 lb −155.1 kg |
| 280 lb 127 kg | −332 lb −150.5 kg | −348 lb −157.9 kg | −356 lb −161.4 kg | −351 lb −159.2 kg |
| 290 lb 131.5 kg | −339 lb −153.8 kg | −357 lb −161.9 kg | −365 lb −165.5 kg | −359 lb −162.8 kg |
| 300 lb 136.1 kg | −347 lb −157.4 kg | −365 lb −165.6 kg | −373 lb −169.2 kg | −368 lb −166.9 kg |
How Women’s Barbell 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.
52.2 → 93 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the barbell squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the barbell squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −103 lb −46.8 kg | −106 lb −48.1 kg | −115 lb −52.2 kg | −115 lb −52.2 kg |
| 110 lb 49.9 kg | −110 lb −49.9 kg | −114 lb −51.7 kg | −122 lb −55.4 kg | −122 lb −55.3 kg |
| 120 lb 54.4 kg | −116 lb −52.6 kg | −121 lb −54.9 kg | −129 lb −58.5 kg | −129 lb −58.5 kg |
| 130 lb 59 kg | −123 lb −55.8 kg | −127 lb −57.6 kg | −137 lb −62.1 kg | −137 lb −62.1 kg |
| 140 lb 63.5 kg | −129 lb −58.5 kg | −134 lb −60.7 kg | −143 lb −64.9 kg | −143 lb −64.8 kg |
| 150 lb 68 kg | −135 lb −61.3 kg | −140 lb −63.5 kg | −150 lb −68 kg | −150 lb −68 kg |
| 160 lb 72.6 kg | −141 lb −64 kg | −147 lb −66.7 kg | −156 lb −70.7 kg | −157 lb −71.2 kg |
| 170 lb 77.1 kg | −146 lb −66.2 kg | −152 lb −68.9 kg | −163 lb −73.9 kg | −163 lb −74 kg |
| 180 lb 81.6 kg | −152 lb −69 kg | −158 lb −71.7 kg | −169 lb −76.7 kg | −169 lb −76.6 kg |
| 190 lb 86.2 kg | −158 lb −71.7 kg | −164 lb −74.4 kg | −176 lb −79.8 kg | −175 lb −79.4 kg |
| 200 lb 90.7 kg | −164 lb −74.4 kg | −170 lb −77.1 kg | −182 lb −82.6 kg | −182 lb −82.6 kg |
| 210 lb 95.3 kg | −169 lb −76.7 kg | −175 lb −79.3 kg | −188 lb −85.3 kg | −187 lb −84.8 kg |
| 220 lb 99.8 kg | −175 lb −79.4 kg | −180 lb −81.7 kg | −194 lb −88 kg | −194 lb −88 kg |
| 230 lb 104.3 kg | −180 lb −81.6 kg | −186 lb −84.3 kg | −199 lb −90.3 kg | −199 lb −90.2 kg |
| 240 lb 108.9 kg | −184 lb −83.5 kg | −191 lb −86.7 kg | −205 lb −93 kg | −205 lb −93 kg |
Barbell Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a high-bar full-depth barbell back squat and a full-depth goblet squat. Use a high-bar full-depth barbell back squat and a full-depth goblet squat with one weight held at the chest. Do not substitute a low-bar, partial, machine, Smith-machine, front, double-kettlebell, assisted, wrapped, or equipped squat.
Use a high-bar back squat below parallel
Place the bar high on the upper traps, descend until the hip crease is below the top of the knee, and return to full hip-and-knee lockout. Do not enter a low-bar, partial, box, pin, Smith-machine, hack-squat, assisted, wrapped, suited, or equipped result.
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 one recent barbell squat set and one recent goblet squat set
Enter the total barbell weight for the barbell squat and the single held weight for the goblet squat, plus a whole number from 1 to 12 reps for each lift. Pounds and kilograms can be mixed. Use clean, difficult sets performed below parallel with full standing lockout.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Lunge — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.