Pendulum Squat vs Belt Squat Split Squat Strength Standards
Compare your pendulum squat and belt squat split 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 working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a pendulum squat on one machine using consistent foot position, full defined depth, and controlled supported standing extension and a strict belt squat split squat using the same resistance, setup, range, and execution on both legs and total valid reps across both legs combined. 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.
Pendulum Squat vs Belt Squat Split Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum squat and belt squat split 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 pendulum squat and belt squat split 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 Pendulum Squat / Belt Squat Split 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 Pendulum Squat vs Belt Squat Split Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Belt Squat Split 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 | 168 / 77 lb 76.2 / 34.9 kg | 252 / 112 lb 114.3 / 50.8 kg | 350 / 154 lb 158.8 / 69.9 kg | 448 / 196 lb 203.2 / 88.9 kg |
| 130 lb 59 kg | 177 / 82 lb 80.3 / 37.2 kg | 266 / 118 lb 120.7 / 53.5 kg | 369 / 162 lb 167.4 / 73.5 kg | 472 / 207 lb 214.1 / 93.9 kg |
| 140 lb 63.5 kg | 186 / 86 lb 84.4 / 39 kg | 279 / 124 lb 126.6 / 56.2 kg | 388 / 171 lb 176 / 77.6 kg | 496 / 217 lb 225 / 98.4 kg |
| 150 lb 68 kg | 195 / 90 lb 88.5 / 40.8 kg | 292 / 130 lb 132.4 / 59 kg | 406 / 179 lb 184.2 / 81.2 kg | 519 / 227 lb 235.4 / 103 kg |
| 160 lb 72.6 kg | 203 / 94 lb 92.1 / 42.6 kg | 305 / 136 lb 138.3 / 61.7 kg | 424 / 186 lb 192.3 / 84.4 kg | 542 / 237 lb 245.8 / 107.5 kg |
| 170 lb 77.1 kg | 212 / 97 lb 96.2 / 44 kg | 318 / 141 lb 144.2 / 64 kg | 441 / 194 lb 200 / 88 kg | 565 / 247 lb 256.3 / 112 kg |
| 180 lb 81.6 kg | 220 / 101 lb 99.8 / 45.8 kg | 330 / 147 lb 149.7 / 66.7 kg | 458 / 202 lb 207.7 / 91.6 kg | 586 / 257 lb 265.8 / 116.6 kg |
| 190 lb 86.2 kg | 228 / 105 lb 103.4 / 47.6 kg | 342 / 152 lb 155.1 / 68.9 kg | 475 / 209 lb 215.5 / 94.8 kg | 608 / 266 lb 275.8 / 120.7 kg |
| 200 lb 90.7 kg | 236 / 109 lb 107 / 49.4 kg | 354 / 157 lb 160.6 / 71.2 kg | 492 / 216 lb 223.2 / 98 kg | 629 / 275 lb 285.3 / 124.7 kg |
| 210 lb 95.3 kg | 244 / 112 lb 110.7 / 50.8 kg | 366 / 162 lb 166 / 73.5 kg | 508 / 223 lb 230.4 / 101.2 kg | 650 / 284 lb 294.8 / 128.8 kg |
| 220 lb 99.8 kg | 251 / 116 lb 113.9 / 52.6 kg | 377 / 168 lb 171 / 76.2 kg | 524 / 230 lb 237.7 / 104.3 kg | 670 / 293 lb 303.9 / 132.9 kg |
| 230 lb 104.3 kg | 259 / 119 lb 117.5 / 54 kg | 388 / 173 lb 176 / 78.5 kg | 540 / 237 lb 244.9 / 107.5 kg | 691 / 302 lb 313.4 / 137 kg |
| 240 lb 108.9 kg | 266 / 123 lb 120.7 / 55.8 kg | 400 / 178 lb 181.4 / 80.7 kg | 555 / 244 lb 251.7 / 110.7 kg | 710 / 311 lb 322.1 / 141.1 kg |
| 250 lb 113.4 kg | 274 / 126 lb 124.3 / 57.2 kg | 411 / 183 lb 186.4 / 83 kg | 570 / 251 lb 258.5 / 113.9 kg | 730 / 319 lb 331.1 / 144.7 kg |
| 260 lb 117.9 kg | 281 / 129 lb 127.5 / 58.5 kg | 422 / 187 lb 191.4 / 84.8 kg | 585 / 258 lb 265.4 / 117 kg | 749 / 328 lb 339.7 / 148.8 kg |
| 270 lb 122.5 kg | 288 / 133 lb 130.6 / 60.3 kg | 432 / 192 lb 196 / 87.1 kg | 600 / 264 lb 272.2 / 119.7 kg | 768 / 336 lb 348.4 / 152.4 kg |
| 280 lb 127 kg | 295 / 136 lb 133.8 / 61.7 kg | 443 / 197 lb 200.9 / 89.4 kg | 615 / 271 lb 279 / 122.9 kg | 787 / 344 lb 357 / 156 kg |
| 290 lb 131.5 kg | 302 / 139 lb 137 / 63 kg | 453 / 201 lb 205.5 / 91.2 kg | 630 / 277 lb 285.8 / 125.6 kg | 806 / 353 lb 365.6 / 160.1 kg |
| 300 lb 136.1 kg | 309 / 142 lb 140.2 / 64.4 kg | 464 / 206 lb 210.5 / 93.4 kg | 644 / 283 lb 292.1 / 128.4 kg | 824 / 361 lb 373.8 / 163.7 kg |
Women’s Pendulum Squat vs Belt Squat Split Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Belt Squat Split 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 | 114 / 46 lb 51.7 / 20.9 kg | 172 / 69 lb 78 / 31.3 kg | 240 / 98 lb 108.9 / 44.5 kg | 309 / 126 lb 140.2 / 57.2 kg |
| 110 lb 49.9 kg | 122 / 49 lb 55.3 / 22.2 kg | 183 / 73 lb 83 / 33.1 kg | 256 / 104 lb 116.1 / 47.2 kg | 329 / 134 lb 149.2 / 60.8 kg |
| 120 lb 54.4 kg | 129 / 52 lb 58.5 / 23.6 kg | 194 / 78 lb 88 / 35.4 kg | 271 / 110 lb 122.9 / 49.9 kg | 349 / 142 lb 158.3 / 64.4 kg |
| 130 lb 59 kg | 136 / 55 lb 61.7 / 24.9 kg | 205 / 82 lb 93 / 37.2 kg | 286 / 116 lb 129.7 / 52.6 kg | 368 / 150 lb 166.9 / 68 kg |
| 140 lb 63.5 kg | 143 / 57 lb 64.9 / 25.9 kg | 215 / 86 lb 97.5 / 39 kg | 301 / 122 lb 136.5 / 55.3 kg | 387 / 158 lb 175.5 / 71.7 kg |
| 150 lb 68 kg | 150 / 60 lb 68 / 27.2 kg | 225 / 90 lb 102.1 / 40.8 kg | 315 / 128 lb 142.9 / 58.1 kg | 405 / 165 lb 183.7 / 74.8 kg |
| 160 lb 72.6 kg | 157 / 63 lb 71.2 / 28.6 kg | 235 / 94 lb 106.6 / 42.6 kg | 329 / 134 lb 149.2 / 60.8 kg | 423 / 172 lb 191.9 / 78 kg |
| 170 lb 77.1 kg | 163 / 65 lb 73.9 / 29.5 kg | 245 / 98 lb 111.1 / 44.5 kg | 342 / 139 lb 155.1 / 63 kg | 440 / 179 lb 199.6 / 81.2 kg |
| 180 lb 81.6 kg | 169 / 68 lb 76.7 / 30.8 kg | 254 / 102 lb 115.2 / 46.3 kg | 356 / 145 lb 161.5 / 65.8 kg | 457 / 186 lb 207.3 / 84.4 kg |
| 190 lb 86.2 kg | 176 / 70 lb 79.8 / 31.8 kg | 263 / 105 lb 119.3 / 47.6 kg | 369 / 150 lb 167.4 / 68 kg | 474 / 193 lb 215 / 87.5 kg |
| 200 lb 90.7 kg | 182 / 73 lb 82.6 / 33.1 kg | 273 / 109 lb 123.8 / 49.4 kg | 382 / 155 lb 173.3 / 70.3 kg | 491 / 200 lb 222.7 / 90.7 kg |
| 210 lb 95.3 kg | 188 / 75 lb 85.3 / 34 kg | 282 / 113 lb 127.9 / 51.3 kg | 394 / 160 lb 178.7 / 72.6 kg | 507 / 206 lb 230 / 93.4 kg |
| 220 lb 99.8 kg | 194 / 77 lb 88 / 34.9 kg | 290 / 116 lb 131.5 / 52.6 kg | 407 / 165 lb 184.6 / 74.8 kg | 523 / 213 lb 237.2 / 96.6 kg |
| 230 lb 104.3 kg | 199 / 80 lb 90.3 / 36.3 kg | 299 / 120 lb 135.6 / 54.4 kg | 419 / 170 lb 190.1 / 77.1 kg | 539 / 219 lb 244.5 / 99.3 kg |
| 240 lb 108.9 kg | 205 / 82 lb 93 / 37.2 kg | 308 / 123 lb 139.7 / 55.8 kg | 431 / 175 lb 195.5 / 79.4 kg | 554 / 226 lb 251.3 / 102.5 kg |
How Your Pendulum Squat vs Belt Squat Split 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 pendulum squat strength level
The standards use the sex-specific entered-machine-weight thresholds 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 larger lifters are expected to move more machine weight without pound-for-pound scaling.
3. Find the belt squat split squat strength level
The standards use the sex-specific strength levels from the individual Belt Squat Split 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 move more belt-squat resistance 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 pendulum squat | Adjust pendulum squat targets with the two-thirds rule. |
| Rate the belt squat split squat | Adjust belt squat split squat targets to exact bodyweight with the two-thirds rule while preserving the belt-load and total-reps conventions. |
| 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 Pendulum Squat and Belt Squat Split 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 belt squat split squat standard is higher; below zero means the pendulum 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.
114.3 → 210.1 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the pendulum squat standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −91 lb −41.3 kg | −140 lb −63.5 kg | −196 lb −88.9 kg | −252 lb −114.3 kg |
| 130 lb 59 kg | −95 lb −43.1 kg | −148 lb −67.2 kg | −207 lb −93.9 kg | −265 lb −120.2 kg |
| 140 lb 63.5 kg | −100 lb −45.4 kg | −155 lb −70.4 kg | −217 lb −98.4 kg | −279 lb −126.6 kg |
| 150 lb 68 kg | −105 lb −47.7 kg | −162 lb −73.4 kg | −227 lb −103 kg | −292 lb −132.4 kg |
| 160 lb 72.6 kg | −109 lb −49.5 kg | −169 lb −76.6 kg | −238 lb −107.9 kg | −305 lb −138.3 kg |
| 170 lb 77.1 kg | −115 lb −52.2 kg | −177 lb −80.2 kg | −247 lb −112 kg | −318 lb −144.3 kg |
| 180 lb 81.6 kg | −119 lb −54 kg | −183 lb −83 kg | −256 lb −116.1 kg | −329 lb −149.2 kg |
| 190 lb 86.2 kg | −123 lb −55.8 kg | −190 lb −86.2 kg | −266 lb −120.7 kg | −342 lb −155.1 kg |
| 200 lb 90.7 kg | −127 lb −57.6 kg | −197 lb −89.4 kg | −276 lb −125.2 kg | −354 lb −160.6 kg |
| 210 lb 95.3 kg | −132 lb −59.9 kg | −204 lb −92.5 kg | −285 lb −129.2 kg | −366 lb −166 kg |
| 220 lb 99.8 kg | −135 lb −61.3 kg | −209 lb −94.8 kg | −294 lb −133.4 kg | −377 lb −171 kg |
| 230 lb 104.3 kg | −140 lb −63.5 kg | −215 lb −97.5 kg | −303 lb −137.4 kg | −389 lb −176.4 kg |
| 240 lb 108.9 kg | −143 lb −64.9 kg | −222 lb −100.7 kg | −311 lb −141 kg | −399 lb −181 kg |
| 250 lb 113.4 kg | −148 lb −67.1 kg | −228 lb −103.4 kg | −319 lb −144.6 kg | −411 lb −186.4 kg |
| 260 lb 117.9 kg | −152 lb −69 kg | −235 lb −106.6 kg | −327 lb −148.4 kg | −421 lb −190.9 kg |
| 270 lb 122.5 kg | −155 lb −70.3 kg | −240 lb −108.9 kg | −336 lb −152.5 kg | −432 lb −196 kg |
| 280 lb 127 kg | −159 lb −72.1 kg | −246 lb −111.5 kg | −344 lb −156.1 kg | −443 lb −201 kg |
| 290 lb 131.5 kg | −163 lb −74 kg | −252 lb −114.3 kg | −353 lb −160.2 kg | −453 lb −205.5 kg |
| 300 lb 136.1 kg | −167 lb −75.8 kg | −258 lb −117.1 kg | −361 lb −163.7 kg | −463 lb −210.1 kg |
How Women’s Pendulum Squat and Belt Squat Split 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.
83 → 148.8 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the belt squat split squat standard minus the pendulum squat standard. A plus sign means the belt squat split squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −68 lb −30.8 kg | −103 lb −46.7 kg | −142 lb −64.4 kg | −183 lb −83 kg |
| 110 lb 49.9 kg | −73 lb −33.1 kg | −110 lb −49.9 kg | −152 lb −68.9 kg | −195 lb −88.4 kg |
| 120 lb 54.4 kg | −77 lb −34.9 kg | −116 lb −52.6 kg | −161 lb −73 kg | −207 lb −93.9 kg |
| 130 lb 59 kg | −81 lb −36.8 kg | −123 lb −55.8 kg | −170 lb −77.1 kg | −218 lb −98.9 kg |
| 140 lb 63.5 kg | −86 lb −39 kg | −129 lb −58.5 kg | −179 lb −81.2 kg | −229 lb −103.8 kg |
| 150 lb 68 kg | −90 lb −40.8 kg | −135 lb −61.3 kg | −187 lb −84.8 kg | −240 lb −108.9 kg |
| 160 lb 72.6 kg | −94 lb −42.6 kg | −141 lb −64 kg | −195 lb −88.4 kg | −251 lb −113.9 kg |
| 170 lb 77.1 kg | −98 lb −44.4 kg | −147 lb −66.6 kg | −203 lb −92.1 kg | −261 lb −118.4 kg |
| 180 lb 81.6 kg | −101 lb −45.9 kg | −152 lb −68.9 kg | −211 lb −95.7 kg | −271 lb −122.9 kg |
| 190 lb 86.2 kg | −106 lb −48 kg | −158 lb −71.7 kg | −219 lb −99.4 kg | −281 lb −127.5 kg |
| 200 lb 90.7 kg | −109 lb −49.5 kg | −164 lb −74.4 kg | −227 lb −103 kg | −291 lb −132 kg |
| 210 lb 95.3 kg | −113 lb −51.3 kg | −169 lb −76.6 kg | −234 lb −106.1 kg | −301 lb −136.6 kg |
| 220 lb 99.8 kg | −117 lb −53.1 kg | −174 lb −78.9 kg | −242 lb −109.8 kg | −310 lb −140.6 kg |
| 230 lb 104.3 kg | −119 lb −54 kg | −179 lb −81.2 kg | −249 lb −113 kg | −320 lb −145.2 kg |
| 240 lb 108.9 kg | −123 lb −55.8 kg | −185 lb −83.9 kg | −256 lb −116.1 kg | −328 lb −148.8 kg |
Pendulum Squat and Belt Squat Split Squat Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a strict belt squat split squat. Use strict canonical Pendulum Squat and Belt Squat Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use one pendulum machine and consistent setup
Enter the tested machine weight, keep foot position and support setup consistent, reach the defined depth, and return to controlled full supported extension. Do not enter barbell, hack, V-squat, Smith, belt-squat, partial, bounced, stance-changed, or assisted reps.
Enter the belt-squat resistance and total reps across both legs
Use the same belt-squat station, resistance, stance, range, and strict execution on each leg. Enter the selected or loaded resistance attached through the belt and total valid reps across both legs combined. Do not include bodyweight or substitute a bilateral belt squat, lunge, Bulgarian split squat, free-weight split squat, rail-assisted rep, machine-stop rebound, or partial rep.
Enter one recent Pendulum Squat result and one recent Belt Squat Split Squat result
Enter the canonical working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Pendulum Squat — View the individual Pendulum Squat standards and next strength-level target.
- Belt Squat Split Squat — View the individual Belt Squat Split Squat standards and next strength-level target.
- V Squat Machine — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leverage Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Press (45° Sled) — 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.