Pendulum Squat vs Belt Squat Strength Standards
Compare your pendulum squat and belt 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 pendulum squat on one machine using consistent foot position, full defined depth, and controlled supported standing extension and a strict belt squat on one tested machine using consistent belt, stance, depth, support, and 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.
Pendulum Squat vs Belt Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum squat and belt 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.
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, 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 Standards
How to read the table: The first number is Pendulum Squat; the second is Belt 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 / 175 lb 76.2 / 79.4 kg | 252 / 221 lb 114.3 / 100.2 kg | 350 / 269 lb 158.8 / 122 kg | 448 / 316 lb 203.2 / 143.3 kg |
| 130 lb 59 kg | 177 / 185 lb 80.3 / 83.9 kg | 266 / 233 lb 120.7 / 105.7 kg | 369 / 283 lb 167.4 / 128.4 kg | 472 / 333 lb 214.1 / 151 kg |
| 140 lb 63.5 kg | 186 / 194 lb 84.4 / 88 kg | 279 / 245 lb 126.6 / 111.1 kg | 388 / 298 lb 176 / 135.2 kg | 496 / 350 lb 225 / 158.8 kg |
| 150 lb 68 kg | 195 / 203 lb 88.5 / 92.1 kg | 292 / 256 lb 132.4 / 116.1 kg | 406 / 312 lb 184.2 / 141.5 kg | 519 / 366 lb 235.4 / 166 kg |
| 160 lb 72.6 kg | 203 / 212 lb 92.1 / 96.2 kg | 305 / 268 lb 138.3 / 121.6 kg | 424 / 325 lb 192.3 / 147.4 kg | 542 / 383 lb 245.8 / 173.7 kg |
| 170 lb 77.1 kg | 212 / 221 lb 96.2 / 100.2 kg | 318 / 279 lb 144.2 / 126.6 kg | 441 / 339 lb 200 / 153.8 kg | 565 / 398 lb 256.3 / 180.5 kg |
| 180 lb 81.6 kg | 220 / 230 lb 99.8 / 104.3 kg | 330 / 289 lb 149.7 / 131.1 kg | 458 / 352 lb 207.7 / 159.7 kg | 586 / 414 lb 265.8 / 187.8 kg |
| 190 lb 86.2 kg | 228 / 238 lb 103.4 / 108 kg | 342 / 300 lb 155.1 / 136.1 kg | 475 / 365 lb 215.5 / 165.6 kg | 608 / 429 lb 275.8 / 194.6 kg |
| 200 lb 90.7 kg | 236 / 246 lb 107 / 111.6 kg | 354 / 310 lb 160.6 / 140.6 kg | 492 / 378 lb 223.2 / 171.5 kg | 629 / 444 lb 285.3 / 201.4 kg |
| 210 lb 95.3 kg | 244 / 254 lb 110.7 / 115.2 kg | 366 / 321 lb 166 / 145.6 kg | 508 / 390 lb 230.4 / 176.9 kg | 650 / 459 lb 294.8 / 208.2 kg |
| 220 lb 99.8 kg | 251 / 262 lb 113.9 / 118.8 kg | 377 / 331 lb 171 / 150.1 kg | 524 / 402 lb 237.7 / 182.3 kg | 670 / 473 lb 303.9 / 214.5 kg |
| 230 lb 104.3 kg | 259 / 270 lb 117.5 / 122.5 kg | 388 / 341 lb 176 / 154.7 kg | 540 / 415 lb 244.9 / 188.2 kg | 691 / 487 lb 313.4 / 220.9 kg |
| 240 lb 108.9 kg | 266 / 278 lb 120.7 / 126.1 kg | 400 / 351 lb 181.4 / 159.2 kg | 555 / 427 lb 251.7 / 193.7 kg | 710 / 501 lb 322.1 / 227.2 kg |
| 250 lb 113.4 kg | 274 / 286 lb 124.3 / 129.7 kg | 411 / 360 lb 186.4 / 163.3 kg | 570 / 438 lb 258.5 / 198.7 kg | 730 / 515 lb 331.1 / 233.6 kg |
| 260 lb 117.9 kg | 281 / 293 lb 127.5 / 132.9 kg | 422 / 370 lb 191.4 / 167.8 kg | 585 / 450 lb 265.4 / 204.1 kg | 749 / 529 lb 339.7 / 240 kg |
| 270 lb 122.5 kg | 288 / 301 lb 130.6 / 136.5 kg | 432 / 379 lb 196 / 171.9 kg | 600 / 461 lb 272.2 / 209.1 kg | 768 / 542 lb 348.4 / 245.8 kg |
| 280 lb 127 kg | 295 / 308 lb 133.8 / 139.7 kg | 443 / 388 lb 200.9 / 176 kg | 615 / 473 lb 279 / 214.5 kg | 787 / 556 lb 357 / 252.2 kg |
| 290 lb 131.5 kg | 302 / 316 lb 137 / 143.3 kg | 453 / 398 lb 205.5 / 180.5 kg | 630 / 484 lb 285.8 / 219.5 kg | 806 / 569 lb 365.6 / 258.1 kg |
| 300 lb 136.1 kg | 309 / 323 lb 140.2 / 146.5 kg | 464 / 407 lb 210.5 / 184.6 kg | 644 / 495 lb 292.1 / 224.5 kg | 824 / 582 lb 373.8 / 264 kg |
Women’s Pendulum Squat vs Belt Squat Standards
How to read the table: The first number is Pendulum Squat; the second is Belt 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 / 109 lb 51.7 / 49.4 kg | 172 / 137 lb 78 / 62.1 kg | 240 / 172 lb 108.9 / 78 kg | 309 / 206 lb 140.2 / 93.4 kg |
| 110 lb 49.9 kg | 122 / 116 lb 55.3 / 52.6 kg | 183 / 146 lb 83 / 66.2 kg | 256 / 183 lb 116.1 / 83 kg | 329 / 220 lb 149.2 / 99.8 kg |
| 120 lb 54.4 kg | 129 / 123 lb 58.5 / 55.8 kg | 194 / 155 lb 88 / 70.3 kg | 271 / 194 lb 122.9 / 88 kg | 349 / 233 lb 158.3 / 105.7 kg |
| 130 lb 59 kg | 136 / 130 lb 61.7 / 59 kg | 205 / 164 lb 93 / 74.4 kg | 286 / 205 lb 129.7 / 93 kg | 368 / 245 lb 166.9 / 111.1 kg |
| 140 lb 63.5 kg | 143 / 137 lb 64.9 / 62.1 kg | 215 / 172 lb 97.5 / 78 kg | 301 / 215 lb 136.5 / 97.5 kg | 387 / 258 lb 175.5 / 117 kg |
| 150 lb 68 kg | 150 / 143 lb 68 / 64.9 kg | 225 / 180 lb 102.1 / 81.6 kg | 315 / 225 lb 142.9 / 102.1 kg | 405 / 270 lb 183.7 / 122.5 kg |
| 160 lb 72.6 kg | 157 / 149 lb 71.2 / 67.6 kg | 235 / 188 lb 106.6 / 85.3 kg | 329 / 235 lb 149.2 / 106.6 kg | 423 / 282 lb 191.9 / 127.9 kg |
| 170 lb 77.1 kg | 163 / 155 lb 73.9 / 70.3 kg | 245 / 196 lb 111.1 / 88.9 kg | 342 / 245 lb 155.1 / 111.1 kg | 440 / 293 lb 199.6 / 132.9 kg |
| 180 lb 81.6 kg | 169 / 161 lb 76.7 / 73 kg | 254 / 203 lb 115.2 / 92.1 kg | 356 / 254 lb 161.5 / 115.2 kg | 457 / 305 lb 207.3 / 138.3 kg |
| 190 lb 86.2 kg | 176 / 167 lb 79.8 / 75.7 kg | 263 / 211 lb 119.3 / 95.7 kg | 369 / 263 lb 167.4 / 119.3 kg | 474 / 316 lb 215 / 143.3 kg |
| 200 lb 90.7 kg | 182 / 173 lb 82.6 / 78.5 kg | 273 / 218 lb 123.8 / 98.9 kg | 382 / 273 lb 173.3 / 123.8 kg | 491 / 327 lb 222.7 / 148.3 kg |
| 210 lb 95.3 kg | 188 / 179 lb 85.3 / 81.2 kg | 282 / 225 lb 127.9 / 102.1 kg | 394 / 282 lb 178.7 / 127.9 kg | 507 / 338 lb 230 / 153.3 kg |
| 220 lb 99.8 kg | 194 / 185 lb 88 / 83.9 kg | 290 / 232 lb 131.5 / 105.2 kg | 407 / 290 lb 184.6 / 131.5 kg | 523 / 349 lb 237.2 / 158.3 kg |
| 230 lb 104.3 kg | 199 / 190 lb 90.3 / 86.2 kg | 299 / 239 lb 135.6 / 108.4 kg | 419 / 299 lb 190.1 / 135.6 kg | 539 / 359 lb 244.5 / 162.8 kg |
| 240 lb 108.9 kg | 205 / 196 lb 93 / 88.9 kg | 308 / 246 lb 139.7 / 111.6 kg | 431 / 308 lb 195.5 / 139.7 kg | 554 / 369 lb 251.3 / 167.4 kg |
How Your Pendulum Squat vs Belt 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 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.
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 | Adjust belt 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 Pendulum Squat and Belt 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 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 at every displayed bodyweight.
59.9 → 109.8 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the belt squat standard minus the pendulum squat standard. A plus sign means the belt squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +7 lb +3.2 kg | −31 lb −14.1 kg | −81 lb −36.8 kg | −132 lb −59.9 kg |
| 130 lb 59 kg | +8 lb +3.6 kg | −33 lb −15 kg | −86 lb −39 kg | −139 lb −63.1 kg |
| 140 lb 63.5 kg | +8 lb +3.6 kg | −34 lb −15.5 kg | −90 lb −40.8 kg | −146 lb −66.2 kg |
| 150 lb 68 kg | +8 lb +3.6 kg | −36 lb −16.3 kg | −94 lb −42.7 kg | −153 lb −69.4 kg |
| 160 lb 72.6 kg | +9 lb +4.1 kg | −37 lb −16.7 kg | −99 lb −44.9 kg | −159 lb −72.1 kg |
| 170 lb 77.1 kg | +9 lb +4 kg | −39 lb −17.6 kg | −102 lb −46.2 kg | −167 lb −75.8 kg |
| 180 lb 81.6 kg | +10 lb +4.5 kg | −41 lb −18.6 kg | −106 lb −48 kg | −172 lb −78 kg |
| 190 lb 86.2 kg | +10 lb +4.6 kg | −42 lb −19 kg | −110 lb −49.9 kg | −179 lb −81.2 kg |
| 200 lb 90.7 kg | +10 lb +4.6 kg | −44 lb −20 kg | −114 lb −51.7 kg | −185 lb −83.9 kg |
| 210 lb 95.3 kg | +10 lb +4.5 kg | −45 lb −20.4 kg | −118 lb −53.5 kg | −191 lb −86.6 kg |
| 220 lb 99.8 kg | +11 lb +4.9 kg | −46 lb −20.9 kg | −122 lb −55.4 kg | −197 lb −89.4 kg |
| 230 lb 104.3 kg | +11 lb +5 kg | −47 lb −21.3 kg | −125 lb −56.7 kg | −204 lb −92.5 kg |
| 240 lb 108.9 kg | +12 lb +5.4 kg | −49 lb −22.2 kg | −128 lb −58 kg | −209 lb −94.9 kg |
| 250 lb 113.4 kg | +12 lb +5.4 kg | −51 lb −23.1 kg | −132 lb −59.8 kg | −215 lb −97.5 kg |
| 260 lb 117.9 kg | +12 lb +5.4 kg | −52 lb −23.6 kg | −135 lb −61.3 kg | −220 lb −99.7 kg |
| 270 lb 122.5 kg | +13 lb +5.9 kg | −53 lb −24.1 kg | −139 lb −63.1 kg | −226 lb −102.6 kg |
| 280 lb 127 kg | +13 lb +5.9 kg | −55 lb −24.9 kg | −142 lb −64.5 kg | −231 lb −104.8 kg |
| 290 lb 131.5 kg | +14 lb +6.3 kg | −55 lb −25 kg | −146 lb −66.3 kg | −237 lb −107.5 kg |
| 300 lb 136.1 kg | +14 lb +6.3 kg | −57 lb −25.9 kg | −149 lb −67.6 kg | −242 lb −109.8 kg |
How Women’s Pendulum Squat and Belt 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.
46.8 → 83.9 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the belt squat standard minus the pendulum squat standard. A plus sign means the belt squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −5 lb −2.3 kg | −35 lb −15.9 kg | −68 lb −30.9 kg | −103 lb −46.8 kg |
| 110 lb 49.9 kg | −6 lb −2.7 kg | −37 lb −16.8 kg | −73 lb −33.1 kg | −109 lb −49.4 kg |
| 120 lb 54.4 kg | −6 lb −2.7 kg | −39 lb −17.7 kg | −77 lb −34.9 kg | −116 lb −52.6 kg |
| 130 lb 59 kg | −6 lb −2.7 kg | −41 lb −18.6 kg | −81 lb −36.7 kg | −123 lb −55.8 kg |
| 140 lb 63.5 kg | −6 lb −2.8 kg | −43 lb −19.5 kg | −86 lb −39 kg | −129 lb −58.5 kg |
| 150 lb 68 kg | −7 lb −3.1 kg | −45 lb −20.5 kg | −90 lb −40.8 kg | −135 lb −61.2 kg |
| 160 lb 72.6 kg | −8 lb −3.6 kg | −47 lb −21.3 kg | −94 lb −42.6 kg | −141 lb −64 kg |
| 170 lb 77.1 kg | −8 lb −3.6 kg | −49 lb −22.2 kg | −97 lb −44 kg | −147 lb −66.7 kg |
| 180 lb 81.6 kg | −8 lb −3.7 kg | −51 lb −23.1 kg | −102 lb −46.3 kg | −152 lb −69 kg |
| 190 lb 86.2 kg | −9 lb −4.1 kg | −52 lb −23.6 kg | −106 lb −48.1 kg | −158 lb −71.7 kg |
| 200 lb 90.7 kg | −9 lb −4.1 kg | −55 lb −24.9 kg | −109 lb −49.5 kg | −164 lb −74.4 kg |
| 210 lb 95.3 kg | −9 lb −4.1 kg | −57 lb −25.8 kg | −112 lb −50.8 kg | −169 lb −76.7 kg |
| 220 lb 99.8 kg | −9 lb −4.1 kg | −58 lb −26.3 kg | −117 lb −53.1 kg | −174 lb −78.9 kg |
| 230 lb 104.3 kg | −9 lb −4.1 kg | −60 lb −27.2 kg | −120 lb −54.5 kg | −180 lb −81.7 kg |
| 240 lb 108.9 kg | −9 lb −4.1 kg | −62 lb −28.1 kg | −123 lb −55.8 kg | −185 lb −83.9 kg |
Pendulum Squat and Belt Squat Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a strict machine belt squat. Use strict canonical Pendulum Squat and Belt 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.
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.
Enter one recent Pendulum Squat result and one recent Belt Squat result
Enter the canonical load 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 — View the individual Belt 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.