Belt Squat vs Cable Squat Strength Standards
Compare your belt squat and cable 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: Tested machine resistance for Belt Squat and Displayed machine or cable resistance for Cable Squat. Use a strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout and the selected cable resistance for the strict cable squat setup. 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.
Belt Squat vs Cable Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt squat and cable 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 belt squat and cable 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 Belt Squat / Cable 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 Belt Squat vs Cable Squat Standards
How to read the table: The first number is Belt Squat; the second is Cable 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 | 175 / 77 lb 79.4 / 34.9 kg | 221 / 115 lb 100.2 / 52.2 kg | 269 / 157 lb 122 / 71.2 kg | 316 / 203 lb 143.3 / 92.1 kg |
| 130 lb 59 kg | 185 / 82 lb 83.9 / 37.2 kg | 233 / 121 lb 105.7 / 54.9 kg | 283 / 165 lb 128.4 / 74.8 kg | 333 / 214 lb 151 / 97.1 kg |
| 140 lb 63.5 kg | 194 / 86 lb 88 / 39 kg | 245 / 127 lb 111.1 / 57.6 kg | 298 / 174 lb 135.2 / 78.9 kg | 350 / 225 lb 158.8 / 102.1 kg |
| 150 lb 68 kg | 203 / 90 lb 92.1 / 40.8 kg | 256 / 133 lb 116.1 / 60.3 kg | 312 / 182 lb 141.5 / 82.6 kg | 366 / 236 lb 166 / 107 kg |
| 160 lb 72.6 kg | 212 / 94 lb 96.2 / 42.6 kg | 268 / 139 lb 121.6 / 63 kg | 325 / 190 lb 147.4 / 86.2 kg | 383 / 246 lb 173.7 / 111.6 kg |
| 170 lb 77.1 kg | 221 / 97 lb 100.2 / 44 kg | 279 / 145 lb 126.6 / 65.8 kg | 339 / 198 lb 153.8 / 89.8 kg | 398 / 256 lb 180.5 / 116.1 kg |
| 180 lb 81.6 kg | 230 / 101 lb 104.3 / 45.8 kg | 289 / 150 lb 131.1 / 68 kg | 352 / 205 lb 159.7 / 93 kg | 414 / 266 lb 187.8 / 120.7 kg |
| 190 lb 86.2 kg | 238 / 105 lb 108 / 47.6 kg | 300 / 156 lb 136.1 / 70.8 kg | 365 / 213 lb 165.6 / 96.6 kg | 429 / 276 lb 194.6 / 125.2 kg |
| 200 lb 90.7 kg | 246 / 109 lb 111.6 / 49.4 kg | 310 / 161 lb 140.6 / 73 kg | 378 / 220 lb 171.5 / 99.8 kg | 444 / 286 lb 201.4 / 129.7 kg |
| 210 lb 95.3 kg | 254 / 112 lb 115.2 / 50.8 kg | 321 / 167 lb 145.6 / 75.7 kg | 390 / 228 lb 176.9 / 103.4 kg | 459 / 295 lb 208.2 / 133.8 kg |
| 220 lb 99.8 kg | 262 / 116 lb 118.8 / 52.6 kg | 331 / 172 lb 150.1 / 78 kg | 402 / 235 lb 182.3 / 106.6 kg | 473 / 304 lb 214.5 / 137.9 kg |
| 230 lb 104.3 kg | 270 / 119 lb 122.5 / 54 kg | 341 / 177 lb 154.7 / 80.3 kg | 415 / 242 lb 188.2 / 109.8 kg | 487 / 313 lb 220.9 / 142 kg |
| 240 lb 108.9 kg | 278 / 123 lb 126.1 / 55.8 kg | 351 / 182 lb 159.2 / 82.6 kg | 427 / 249 lb 193.7 / 112.9 kg | 501 / 323 lb 227.2 / 146.5 kg |
| 250 lb 113.4 kg | 286 / 126 lb 129.7 / 57.2 kg | 360 / 187 lb 163.3 / 84.8 kg | 438 / 256 lb 198.7 / 116.1 kg | 515 / 331 lb 233.6 / 150.1 kg |
| 260 lb 117.9 kg | 293 / 129 lb 132.9 / 58.5 kg | 370 / 192 lb 167.8 / 87.1 kg | 450 / 263 lb 204.1 / 119.3 kg | 529 / 340 lb 240 / 154.2 kg |
| 270 lb 122.5 kg | 301 / 133 lb 136.5 / 60.3 kg | 379 / 197 lb 171.9 / 89.4 kg | 461 / 269 lb 209.1 / 122 kg | 542 / 349 lb 245.8 / 158.3 kg |
| 280 lb 127 kg | 308 / 136 lb 139.7 / 61.7 kg | 388 / 202 lb 176 / 91.6 kg | 473 / 276 lb 214.5 / 125.2 kg | 556 / 357 lb 252.2 / 161.9 kg |
| 290 lb 131.5 kg | 316 / 139 lb 143.3 / 63 kg | 398 / 207 lb 180.5 / 93.9 kg | 484 / 282 lb 219.5 / 127.9 kg | 569 / 366 lb 258.1 / 166 kg |
| 300 lb 136.1 kg | 323 / 142 lb 146.5 / 64.4 kg | 407 / 212 lb 184.6 / 96.2 kg | 495 / 289 lb 224.5 / 131.1 kg | 582 / 374 lb 264 / 169.6 kg |
Women’s Belt Squat vs Cable Squat Standards
How to read the table: The first number is Belt Squat; the second is Cable 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 | 109 / 43 lb 49.4 / 19.5 kg | 137 / 66 lb 62.1 / 29.9 kg | 172 / 94 lb 78 / 42.6 kg | 206 / 124 lb 93.4 / 56.2 kg |
| 110 lb 49.9 kg | 116 / 46 lb 52.6 / 20.9 kg | 146 / 71 lb 66.2 / 32.2 kg | 183 / 100 lb 83 / 45.4 kg | 220 / 132 lb 99.8 / 59.9 kg |
| 120 lb 54.4 kg | 123 / 49 lb 55.8 / 22.2 kg | 155 / 75 lb 70.3 / 34 kg | 194 / 106 lb 88 / 48.1 kg | 233 / 140 lb 105.7 / 63.5 kg |
| 130 lb 59 kg | 130 / 52 lb 59 / 23.6 kg | 164 / 79 lb 74.4 / 35.8 kg | 205 / 112 lb 93 / 50.8 kg | 245 / 147 lb 111.1 / 66.7 kg |
| 140 lb 63.5 kg | 137 / 54 lb 62.1 / 24.5 kg | 172 / 83 lb 78 / 37.6 kg | 215 / 117 lb 97.5 / 53.1 kg | 258 / 155 lb 117 / 70.3 kg |
| 150 lb 68 kg | 143 / 57 lb 64.9 / 25.9 kg | 180 / 87 lb 81.6 / 39.5 kg | 225 / 123 lb 102.1 / 55.8 kg | 270 / 162 lb 122.5 / 73.5 kg |
| 160 lb 72.6 kg | 149 / 60 lb 67.6 / 27.2 kg | 188 / 91 lb 85.3 / 41.3 kg | 235 / 128 lb 106.6 / 58.1 kg | 282 / 169 lb 127.9 / 76.7 kg |
| 170 lb 77.1 kg | 155 / 62 lb 70.3 / 28.1 kg | 196 / 95 lb 88.9 / 43.1 kg | 245 / 134 lb 111.1 / 60.8 kg | 293 / 176 lb 132.9 / 79.8 kg |
| 180 lb 81.6 kg | 161 / 64 lb 73 / 29 kg | 203 / 98 lb 92.1 / 44.5 kg | 254 / 139 lb 115.2 / 63 kg | 305 / 183 lb 138.3 / 83 kg |
| 190 lb 86.2 kg | 167 / 67 lb 75.7 / 30.4 kg | 211 / 102 lb 95.7 / 46.3 kg | 263 / 144 lb 119.3 / 65.3 kg | 316 / 190 lb 143.3 / 86.2 kg |
| 200 lb 90.7 kg | 173 / 69 lb 78.5 / 31.3 kg | 218 / 105 lb 98.9 / 47.6 kg | 273 / 149 lb 123.8 / 67.6 kg | 327 / 196 lb 148.3 / 88.9 kg |
| 210 lb 95.3 kg | 179 / 71 lb 81.2 / 32.2 kg | 225 / 109 lb 102.1 / 49.4 kg | 282 / 154 lb 127.9 / 69.9 kg | 338 / 203 lb 153.3 / 92.1 kg |
| 220 lb 99.8 kg | 185 / 74 lb 83.9 / 33.6 kg | 232 / 112 lb 105.2 / 50.8 kg | 290 / 159 lb 131.5 / 72.1 kg | 349 / 209 lb 158.3 / 94.8 kg |
| 230 lb 104.3 kg | 190 / 76 lb 86.2 / 34.5 kg | 239 / 116 lb 108.4 / 52.6 kg | 299 / 164 lb 135.6 / 74.4 kg | 359 / 215 lb 162.8 / 97.5 kg |
| 240 lb 108.9 kg | 196 / 78 lb 88.9 / 35.4 kg | 246 / 119 lb 111.6 / 54 kg | 308 / 168 lb 139.7 / 76.2 kg | 369 / 222 lb 167.4 / 100.7 kg |
How Your Belt Squat vs Cable 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 belt squat strength level
The standards use the sex-specific external-resistance thresholds from the individual Belt 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 move more machine resistance without requiring strength to increase pound for pound.
3. 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.
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 belt squat | Adjust belt squat targets to exact bodyweight with the two-thirds rule. |
| Rate the cable squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved 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 Belt Squat and Cable 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 cable squat standard is higher; below zero means the belt 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.
51.2 → 94.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the cable squat standard minus the belt squat standard. A plus sign means the cable squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −98 lb −44.5 kg | −106 lb −48 kg | −112 lb −50.8 kg | −113 lb −51.2 kg |
| 130 lb 59 kg | −103 lb −46.7 kg | −112 lb −50.8 kg | −118 lb −53.6 kg | −119 lb −53.9 kg |
| 140 lb 63.5 kg | −108 lb −49 kg | −118 lb −53.5 kg | −124 lb −56.3 kg | −125 lb −56.7 kg |
| 150 lb 68 kg | −113 lb −51.3 kg | −123 lb −55.8 kg | −130 lb −58.9 kg | −130 lb −59 kg |
| 160 lb 72.6 kg | −118 lb −53.6 kg | −129 lb −58.6 kg | −135 lb −61.2 kg | −137 lb −62.1 kg |
| 170 lb 77.1 kg | −124 lb −56.2 kg | −134 lb −60.8 kg | −141 lb −64 kg | −142 lb −64.4 kg |
| 180 lb 81.6 kg | −129 lb −58.5 kg | −139 lb −63.1 kg | −147 lb −66.7 kg | −148 lb −67.1 kg |
| 190 lb 86.2 kg | −133 lb −60.4 kg | −144 lb −65.3 kg | −152 lb −69 kg | −153 lb −69.4 kg |
| 200 lb 90.7 kg | −137 lb −62.2 kg | −149 lb −67.6 kg | −158 lb −71.7 kg | −158 lb −71.7 kg |
| 210 lb 95.3 kg | −142 lb −64.4 kg | −154 lb −69.9 kg | −162 lb −73.5 kg | −164 lb −74.4 kg |
| 220 lb 99.8 kg | −146 lb −66.2 kg | −159 lb −72.1 kg | −167 lb −75.7 kg | −169 lb −76.6 kg |
| 230 lb 104.3 kg | −151 lb −68.5 kg | −164 lb −74.4 kg | −173 lb −78.4 kg | −174 lb −78.9 kg |
| 240 lb 108.9 kg | −155 lb −70.3 kg | −169 lb −76.6 kg | −178 lb −80.8 kg | −178 lb −80.7 kg |
| 250 lb 113.4 kg | −160 lb −72.5 kg | −173 lb −78.5 kg | −182 lb −82.6 kg | −184 lb −83.5 kg |
| 260 lb 117.9 kg | −164 lb −74.4 kg | −178 lb −80.7 kg | −187 lb −84.8 kg | −189 lb −85.8 kg |
| 270 lb 122.5 kg | −168 lb −76.2 kg | −182 lb −82.5 kg | −192 lb −87.1 kg | −193 lb −87.5 kg |
| 280 lb 127 kg | −172 lb −78 kg | −186 lb −84.4 kg | −197 lb −89.3 kg | −199 lb −90.3 kg |
| 290 lb 131.5 kg | −177 lb −80.3 kg | −191 lb −86.6 kg | −202 lb −91.6 kg | −203 lb −92.1 kg |
| 300 lb 136.1 kg | −181 lb −82.1 kg | −195 lb −88.4 kg | −206 lb −93.4 kg | −208 lb −94.4 kg |
How Women’s Belt Squat and Cable 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.
37.2 → 66.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the cable squat standard minus the belt squat standard. A plus sign means the cable squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −66 lb −29.9 kg | −71 lb −32.2 kg | −78 lb −35.4 kg | −82 lb −37.2 kg |
| 110 lb 49.9 kg | −70 lb −31.7 kg | −75 lb −34 kg | −83 lb −37.6 kg | −88 lb −39.9 kg |
| 120 lb 54.4 kg | −74 lb −33.6 kg | −80 lb −36.3 kg | −88 lb −39.9 kg | −93 lb −42.2 kg |
| 130 lb 59 kg | −78 lb −35.4 kg | −85 lb −38.6 kg | −93 lb −42.2 kg | −98 lb −44.4 kg |
| 140 lb 63.5 kg | −83 lb −37.6 kg | −89 lb −40.4 kg | −98 lb −44.4 kg | −103 lb −46.7 kg |
| 150 lb 68 kg | −86 lb −39 kg | −93 lb −42.1 kg | −102 lb −46.3 kg | −108 lb −49 kg |
| 160 lb 72.6 kg | −89 lb −40.4 kg | −97 lb −44 kg | −107 lb −48.5 kg | −113 lb −51.2 kg |
| 170 lb 77.1 kg | −93 lb −42.2 kg | −101 lb −45.8 kg | −111 lb −50.3 kg | −117 lb −53.1 kg |
| 180 lb 81.6 kg | −97 lb −44 kg | −105 lb −47.6 kg | −115 lb −52.2 kg | −122 lb −55.3 kg |
| 190 lb 86.2 kg | −100 lb −45.3 kg | −109 lb −49.4 kg | −119 lb −54 kg | −126 lb −57.1 kg |
| 200 lb 90.7 kg | −104 lb −47.2 kg | −113 lb −51.3 kg | −124 lb −56.2 kg | −131 lb −59.4 kg |
| 210 lb 95.3 kg | −108 lb −49 kg | −116 lb −52.7 kg | −128 lb −58 kg | −135 lb −61.2 kg |
| 220 lb 99.8 kg | −111 lb −50.3 kg | −120 lb −54.4 kg | −131 lb −59.4 kg | −140 lb −63.5 kg |
| 230 lb 104.3 kg | −114 lb −51.7 kg | −123 lb −55.8 kg | −135 lb −61.2 kg | −144 lb −65.3 kg |
| 240 lb 108.9 kg | −118 lb −53.5 kg | −127 lb −57.6 kg | −140 lb −63.5 kg | −147 lb −66.7 kg |
Belt Squat and Cable Squat Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a strict cable squat test. Use strict canonical Belt Squat and Cable Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one belt squat machine and consistent setup
Enter the tested machine’s external resistance. Keep belt attachment, platform, stance, support, and depth consistent, descend under control, and stand to full knee and hip extension. Do not enter barbell squats, different machine conventions, hand-assisted reps, bounced reps, partial reps, or estimated lever force.
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
Enter one recent Belt Squat result and one recent Cable Squat result
Use each exercise’s canonical input: Tested machine resistance for Belt Squat and Displayed machine or cable resistance for Cable Squat.
Related Tools
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Cable Squat — View the individual Cable 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.
- Safety Bar 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.
- Machine Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.