Belt Squat vs Goblet Squat Strength Standards
Compare your belt 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 canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict belt squat on one tested machine using consistent belt, stance, depth, support, and lockout 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.
Belt Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the belt 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 belt 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 Belt 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 Belt Squat vs Goblet Squat Standards
How to read the table: The first number is Belt 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 | 175 / 56 lb 79.4 / 25.4 kg | 221 / 80 lb 100.2 / 36.3 kg | 269 / 112 lb 122 / 50.8 kg | 316 / 147 lb 143.3 / 66.7 kg |
| 130 lb 59 kg | 185 / 59 lb 83.9 / 26.8 kg | 233 / 84 lb 105.7 / 38.1 kg | 283 / 118 lb 128.4 / 53.5 kg | 333 / 155 lb 151 / 70.3 kg |
| 140 lb 63.5 kg | 194 / 62 lb 88 / 28.1 kg | 245 / 88 lb 111.1 / 39.9 kg | 298 / 124 lb 135.2 / 56.2 kg | 350 / 163 lb 158.8 / 73.9 kg |
| 150 lb 68 kg | 203 / 65 lb 92.1 / 29.5 kg | 256 / 92 lb 116.1 / 41.7 kg | 312 / 130 lb 141.5 / 59 kg | 366 / 171 lb 166 / 77.6 kg |
| 160 lb 72.6 kg | 212 / 68 lb 96.2 / 30.8 kg | 268 / 96 lb 121.6 / 43.5 kg | 325 / 136 lb 147.4 / 61.7 kg | 383 / 178 lb 173.7 / 80.7 kg |
| 170 lb 77.1 kg | 221 / 71 lb 100.2 / 32.2 kg | 279 / 100 lb 126.6 / 45.4 kg | 339 / 141 lb 153.8 / 64 kg | 398 / 186 lb 180.5 / 84.4 kg |
| 180 lb 81.6 kg | 230 / 73 lb 104.3 / 33.1 kg | 289 / 104 lb 131.1 / 47.2 kg | 352 / 147 lb 159.7 / 66.7 kg | 414 / 193 lb 187.8 / 87.5 kg |
| 190 lb 86.2 kg | 238 / 76 lb 108 / 34.5 kg | 300 / 108 lb 136.1 / 49 kg | 365 / 152 lb 165.6 / 68.9 kg | 429 / 200 lb 194.6 / 90.7 kg |
| 200 lb 90.7 kg | 246 / 79 lb 111.6 / 35.8 kg | 310 / 112 lb 140.6 / 50.8 kg | 378 / 157 lb 171.5 / 71.2 kg | 444 / 207 lb 201.4 / 93.9 kg |
| 210 lb 95.3 kg | 254 / 81 lb 115.2 / 36.7 kg | 321 / 115 lb 145.6 / 52.2 kg | 390 / 162 lb 176.9 / 73.5 kg | 459 / 214 lb 208.2 / 97.1 kg |
| 220 lb 99.8 kg | 262 / 84 lb 118.8 / 38.1 kg | 331 / 119 lb 150.1 / 54 kg | 402 / 168 lb 182.3 / 76.2 kg | 473 / 221 lb 214.5 / 100.2 kg |
| 230 lb 104.3 kg | 270 / 86 lb 122.5 / 39 kg | 341 / 123 lb 154.7 / 55.8 kg | 415 / 173 lb 188.2 / 78.5 kg | 487 / 227 lb 220.9 / 103 kg |
| 240 lb 108.9 kg | 278 / 89 lb 126.1 / 40.4 kg | 351 / 126 lb 159.2 / 57.2 kg | 427 / 178 lb 193.7 / 80.7 kg | 501 / 234 lb 227.2 / 106.1 kg |
| 250 lb 113.4 kg | 286 / 91 lb 129.7 / 41.3 kg | 360 / 130 lb 163.3 / 59 kg | 438 / 183 lb 198.7 / 83 kg | 515 / 240 lb 233.6 / 108.9 kg |
| 260 lb 117.9 kg | 293 / 94 lb 132.9 / 42.6 kg | 370 / 133 lb 167.8 / 60.3 kg | 450 / 187 lb 204.1 / 84.8 kg | 529 / 247 lb 240 / 112 kg |
| 270 lb 122.5 kg | 301 / 96 lb 136.5 / 43.5 kg | 379 / 137 lb 171.9 / 62.1 kg | 461 / 192 lb 209.1 / 87.1 kg | 542 / 253 lb 245.8 / 114.8 kg |
| 280 lb 127 kg | 308 / 98 lb 139.7 / 44.5 kg | 388 / 140 lb 176 / 63.5 kg | 473 / 197 lb 214.5 / 89.4 kg | 556 / 259 lb 252.2 / 117.5 kg |
| 290 lb 131.5 kg | 316 / 101 lb 143.3 / 45.8 kg | 398 / 143 lb 180.5 / 64.9 kg | 484 / 201 lb 219.5 / 91.2 kg | 569 / 265 lb 258.1 / 120.2 kg |
| 300 lb 136.1 kg | 323 / 103 lb 146.5 / 46.7 kg | 407 / 146 lb 184.6 / 66.2 kg | 495 / 206 lb 224.5 / 93.4 kg | 582 / 271 lb 264 / 122.9 kg |
Women’s Belt Squat vs Goblet Squat Standards
How to read the table: The first number is Belt 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 | 109 / 40 lb 49.4 / 18.1 kg | 137 / 60 lb 62.1 / 27.2 kg | 172 / 82 lb 78 / 37.2 kg | 206 / 105 lb 93.4 / 47.6 kg |
| 110 lb 49.9 kg | 116 / 43 lb 52.6 / 19.5 kg | 146 / 63 lb 66.2 / 28.6 kg | 183 / 88 lb 83 / 39.9 kg | 220 / 112 lb 99.8 / 50.8 kg |
| 120 lb 54.4 kg | 123 / 46 lb 55.8 / 20.9 kg | 155 / 67 lb 70.3 / 30.4 kg | 194 / 93 lb 88 / 42.2 kg | 233 / 119 lb 105.7 / 54 kg |
| 130 lb 59 kg | 130 / 48 lb 59 / 21.8 kg | 164 / 71 lb 74.4 / 32.2 kg | 205 / 98 lb 93 / 44.5 kg | 245 / 125 lb 111.1 / 56.7 kg |
| 140 lb 63.5 kg | 137 / 51 lb 62.1 / 23.1 kg | 172 / 74 lb 78 / 33.6 kg | 215 / 103 lb 97.5 / 46.7 kg | 258 / 132 lb 117 / 59.9 kg |
| 150 lb 68 kg | 143 / 53 lb 64.9 / 24 kg | 180 / 78 lb 81.6 / 35.4 kg | 225 / 108 lb 102.1 / 49 kg | 270 / 138 lb 122.5 / 62.6 kg |
| 160 lb 72.6 kg | 149 / 55 lb 67.6 / 24.9 kg | 188 / 81 lb 85.3 / 36.7 kg | 235 / 113 lb 106.6 / 51.3 kg | 282 / 144 lb 127.9 / 65.3 kg |
| 170 lb 77.1 kg | 155 / 58 lb 70.3 / 26.3 kg | 196 / 85 lb 88.9 / 38.6 kg | 245 / 117 lb 111.1 / 53.1 kg | 293 / 150 lb 132.9 / 68 kg |
| 180 lb 81.6 kg | 161 / 60 lb 73 / 27.2 kg | 203 / 88 lb 92.1 / 39.9 kg | 254 / 122 lb 115.2 / 55.3 kg | 305 / 156 lb 138.3 / 70.8 kg |
| 190 lb 86.2 kg | 167 / 62 lb 75.7 / 28.1 kg | 211 / 91 lb 95.7 / 41.3 kg | 263 / 126 lb 119.3 / 57.2 kg | 316 / 162 lb 143.3 / 73.5 kg |
| 200 lb 90.7 kg | 173 / 64 lb 78.5 / 29 kg | 218 / 94 lb 98.9 / 42.6 kg | 273 / 131 lb 123.8 / 59.4 kg | 327 / 167 lb 148.3 / 75.7 kg |
| 210 lb 95.3 kg | 179 / 66 lb 81.2 / 29.9 kg | 225 / 98 lb 102.1 / 44.5 kg | 282 / 135 lb 127.9 / 61.2 kg | 338 / 173 lb 153.3 / 78.5 kg |
| 220 lb 99.8 kg | 185 / 68 lb 83.9 / 30.8 kg | 232 / 101 lb 105.2 / 45.8 kg | 290 / 139 lb 131.5 / 63 kg | 349 / 178 lb 158.3 / 80.7 kg |
| 230 lb 104.3 kg | 190 / 70 lb 86.2 / 31.8 kg | 239 / 104 lb 108.4 / 47.2 kg | 299 / 144 lb 135.6 / 65.3 kg | 359 / 184 lb 162.8 / 83.5 kg |
| 240 lb 108.9 kg | 196 / 73 lb 88.9 / 33.1 kg | 246 / 107 lb 111.6 / 48.5 kg | 308 / 148 lb 139.7 / 67.1 kg | 369 / 189 lb 167.4 / 85.7 kg |
How Your Belt 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 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 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 belt squat | Adjust belt 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 Belt 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 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.
76.6 → 141.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the belt squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −119 lb −54 kg | −141 lb −63.9 kg | −157 lb −71.2 kg | −169 lb −76.6 kg |
| 130 lb 59 kg | −126 lb −57.1 kg | −149 lb −67.6 kg | −165 lb −74.9 kg | −178 lb −80.7 kg |
| 140 lb 63.5 kg | −132 lb −59.9 kg | −157 lb −71.2 kg | −174 lb −79 kg | −187 lb −84.9 kg |
| 150 lb 68 kg | −138 lb −62.6 kg | −164 lb −74.4 kg | −182 lb −82.5 kg | −195 lb −88.4 kg |
| 160 lb 72.6 kg | −144 lb −65.4 kg | −172 lb −78.1 kg | −189 lb −85.7 kg | −205 lb −93 kg |
| 170 lb 77.1 kg | −150 lb −68 kg | −179 lb −81.2 kg | −198 lb −89.8 kg | −212 lb −96.1 kg |
| 180 lb 81.6 kg | −157 lb −71.2 kg | −185 lb −83.9 kg | −205 lb −93 kg | −221 lb −100.3 kg |
| 190 lb 86.2 kg | −162 lb −73.5 kg | −192 lb −87.1 kg | −213 lb −96.7 kg | −229 lb −103.9 kg |
| 200 lb 90.7 kg | −167 lb −75.8 kg | −198 lb −89.8 kg | −221 lb −100.3 kg | −237 lb −107.5 kg |
| 210 lb 95.3 kg | −173 lb −78.5 kg | −206 lb −93.4 kg | −228 lb −103.4 kg | −245 lb −111.1 kg |
| 220 lb 99.8 kg | −178 lb −80.7 kg | −212 lb −96.1 kg | −234 lb −106.1 kg | −252 lb −114.3 kg |
| 230 lb 104.3 kg | −184 lb −83.5 kg | −218 lb −98.9 kg | −242 lb −109.7 kg | −260 lb −117.9 kg |
| 240 lb 108.9 kg | −189 lb −85.7 kg | −225 lb −102 kg | −249 lb −113 kg | −267 lb −121.1 kg |
| 250 lb 113.4 kg | −195 lb −88.4 kg | −230 lb −104.3 kg | −255 lb −115.7 kg | −275 lb −124.7 kg |
| 260 lb 117.9 kg | −199 lb −90.3 kg | −237 lb −107.5 kg | −263 lb −119.3 kg | −282 lb −128 kg |
| 270 lb 122.5 kg | −205 lb −93 kg | −242 lb −109.8 kg | −269 lb −122 kg | −289 lb −131 kg |
| 280 lb 127 kg | −210 lb −95.2 kg | −248 lb −112.5 kg | −276 lb −125.1 kg | −297 lb −134.7 kg |
| 290 lb 131.5 kg | −215 lb −97.5 kg | −255 lb −115.6 kg | −283 lb −128.3 kg | −304 lb −137.9 kg |
| 300 lb 136.1 kg | −220 lb −99.8 kg | −261 lb −118.4 kg | −289 lb −131.1 kg | −311 lb −141.1 kg |
How Women’s Belt 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.
45.8 → 81.7 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the belt squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the belt squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −69 lb −31.3 kg | −77 lb −34.9 kg | −90 lb −40.8 kg | −101 lb −45.8 kg |
| 110 lb 49.9 kg | −73 lb −33.1 kg | −83 lb −37.6 kg | −95 lb −43.1 kg | −108 lb −49 kg |
| 120 lb 54.4 kg | −77 lb −34.9 kg | −88 lb −39.9 kg | −101 lb −45.8 kg | −114 lb −51.7 kg |
| 130 lb 59 kg | −82 lb −37.2 kg | −93 lb −42.2 kg | −107 lb −48.5 kg | −120 lb −54.4 kg |
| 140 lb 63.5 kg | −86 lb −39 kg | −98 lb −44.4 kg | −112 lb −50.8 kg | −126 lb −57.1 kg |
| 150 lb 68 kg | −90 lb −40.9 kg | −102 lb −46.2 kg | −117 lb −53.1 kg | −132 lb −59.9 kg |
| 160 lb 72.6 kg | −94 lb −42.7 kg | −107 lb −48.6 kg | −122 lb −55.3 kg | −138 lb −62.6 kg |
| 170 lb 77.1 kg | −97 lb −44 kg | −111 lb −50.3 kg | −128 lb −58 kg | −143 lb −64.9 kg |
| 180 lb 81.6 kg | −101 lb −45.8 kg | −115 lb −52.2 kg | −132 lb −59.9 kg | −149 lb −67.5 kg |
| 190 lb 86.2 kg | −105 lb −47.6 kg | −120 lb −54.4 kg | −137 lb −62.1 kg | −154 lb −69.8 kg |
| 200 lb 90.7 kg | −109 lb −49.5 kg | −124 lb −56.3 kg | −142 lb −64.4 kg | −160 lb −72.6 kg |
| 210 lb 95.3 kg | −113 lb −51.3 kg | −127 lb −57.6 kg | −147 lb −66.7 kg | −165 lb −74.8 kg |
| 220 lb 99.8 kg | −117 lb −53.1 kg | −131 lb −59.4 kg | −151 lb −68.5 kg | −171 lb −77.6 kg |
| 230 lb 104.3 kg | −120 lb −54.4 kg | −135 lb −61.2 kg | −155 lb −70.3 kg | −175 lb −79.3 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −139 lb −63.1 kg | −160 lb −72.6 kg | −180 lb −81.7 kg |
Belt Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict machine belt squat and a single-weight goblet squat. Use strict canonical Belt Squat and Goblet 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.
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 Belt Squat result and one recent Goblet Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Belt Squat — View the individual Belt Squat standards and next strength-level target.
- Goblet Squat — View the individual Goblet 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.