Pendulum Squat vs Goblet Squat Strength Standards
Compare your pendulum 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 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 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.
Pendulum Squat vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the pendulum 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 pendulum 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 Pendulum 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 Pendulum Squat vs Goblet Squat Standards
How to read the table: The first number is Pendulum 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 | 168 / 56 lb 76.2 / 25.4 kg | 252 / 80 lb 114.3 / 36.3 kg | 350 / 112 lb 158.8 / 50.8 kg | 448 / 147 lb 203.2 / 66.7 kg |
| 130 lb 59 kg | 177 / 59 lb 80.3 / 26.8 kg | 266 / 84 lb 120.7 / 38.1 kg | 369 / 118 lb 167.4 / 53.5 kg | 472 / 155 lb 214.1 / 70.3 kg |
| 140 lb 63.5 kg | 186 / 62 lb 84.4 / 28.1 kg | 279 / 88 lb 126.6 / 39.9 kg | 388 / 124 lb 176 / 56.2 kg | 496 / 163 lb 225 / 73.9 kg |
| 150 lb 68 kg | 195 / 65 lb 88.5 / 29.5 kg | 292 / 92 lb 132.4 / 41.7 kg | 406 / 130 lb 184.2 / 59 kg | 519 / 171 lb 235.4 / 77.6 kg |
| 160 lb 72.6 kg | 203 / 68 lb 92.1 / 30.8 kg | 305 / 96 lb 138.3 / 43.5 kg | 424 / 136 lb 192.3 / 61.7 kg | 542 / 178 lb 245.8 / 80.7 kg |
| 170 lb 77.1 kg | 212 / 71 lb 96.2 / 32.2 kg | 318 / 100 lb 144.2 / 45.4 kg | 441 / 141 lb 200 / 64 kg | 565 / 186 lb 256.3 / 84.4 kg |
| 180 lb 81.6 kg | 220 / 73 lb 99.8 / 33.1 kg | 330 / 104 lb 149.7 / 47.2 kg | 458 / 147 lb 207.7 / 66.7 kg | 586 / 193 lb 265.8 / 87.5 kg |
| 190 lb 86.2 kg | 228 / 76 lb 103.4 / 34.5 kg | 342 / 108 lb 155.1 / 49 kg | 475 / 152 lb 215.5 / 68.9 kg | 608 / 200 lb 275.8 / 90.7 kg |
| 200 lb 90.7 kg | 236 / 79 lb 107 / 35.8 kg | 354 / 112 lb 160.6 / 50.8 kg | 492 / 157 lb 223.2 / 71.2 kg | 629 / 207 lb 285.3 / 93.9 kg |
| 210 lb 95.3 kg | 244 / 81 lb 110.7 / 36.7 kg | 366 / 115 lb 166 / 52.2 kg | 508 / 162 lb 230.4 / 73.5 kg | 650 / 214 lb 294.8 / 97.1 kg |
| 220 lb 99.8 kg | 251 / 84 lb 113.9 / 38.1 kg | 377 / 119 lb 171 / 54 kg | 524 / 168 lb 237.7 / 76.2 kg | 670 / 221 lb 303.9 / 100.2 kg |
| 230 lb 104.3 kg | 259 / 86 lb 117.5 / 39 kg | 388 / 123 lb 176 / 55.8 kg | 540 / 173 lb 244.9 / 78.5 kg | 691 / 227 lb 313.4 / 103 kg |
| 240 lb 108.9 kg | 266 / 89 lb 120.7 / 40.4 kg | 400 / 126 lb 181.4 / 57.2 kg | 555 / 178 lb 251.7 / 80.7 kg | 710 / 234 lb 322.1 / 106.1 kg |
| 250 lb 113.4 kg | 274 / 91 lb 124.3 / 41.3 kg | 411 / 130 lb 186.4 / 59 kg | 570 / 183 lb 258.5 / 83 kg | 730 / 240 lb 331.1 / 108.9 kg |
| 260 lb 117.9 kg | 281 / 94 lb 127.5 / 42.6 kg | 422 / 133 lb 191.4 / 60.3 kg | 585 / 187 lb 265.4 / 84.8 kg | 749 / 247 lb 339.7 / 112 kg |
| 270 lb 122.5 kg | 288 / 96 lb 130.6 / 43.5 kg | 432 / 137 lb 196 / 62.1 kg | 600 / 192 lb 272.2 / 87.1 kg | 768 / 253 lb 348.4 / 114.8 kg |
| 280 lb 127 kg | 295 / 98 lb 133.8 / 44.5 kg | 443 / 140 lb 200.9 / 63.5 kg | 615 / 197 lb 279 / 89.4 kg | 787 / 259 lb 357 / 117.5 kg |
| 290 lb 131.5 kg | 302 / 101 lb 137 / 45.8 kg | 453 / 143 lb 205.5 / 64.9 kg | 630 / 201 lb 285.8 / 91.2 kg | 806 / 265 lb 365.6 / 120.2 kg |
| 300 lb 136.1 kg | 309 / 103 lb 140.2 / 46.7 kg | 464 / 146 lb 210.5 / 66.2 kg | 644 / 206 lb 292.1 / 93.4 kg | 824 / 271 lb 373.8 / 122.9 kg |
Women’s Pendulum Squat vs Goblet Squat Standards
How to read the table: The first number is Pendulum 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 | 114 / 40 lb 51.7 / 18.1 kg | 172 / 60 lb 78 / 27.2 kg | 240 / 82 lb 108.9 / 37.2 kg | 309 / 105 lb 140.2 / 47.6 kg |
| 110 lb 49.9 kg | 122 / 43 lb 55.3 / 19.5 kg | 183 / 63 lb 83 / 28.6 kg | 256 / 88 lb 116.1 / 39.9 kg | 329 / 112 lb 149.2 / 50.8 kg |
| 120 lb 54.4 kg | 129 / 46 lb 58.5 / 20.9 kg | 194 / 67 lb 88 / 30.4 kg | 271 / 93 lb 122.9 / 42.2 kg | 349 / 119 lb 158.3 / 54 kg |
| 130 lb 59 kg | 136 / 48 lb 61.7 / 21.8 kg | 205 / 71 lb 93 / 32.2 kg | 286 / 98 lb 129.7 / 44.5 kg | 368 / 125 lb 166.9 / 56.7 kg |
| 140 lb 63.5 kg | 143 / 51 lb 64.9 / 23.1 kg | 215 / 74 lb 97.5 / 33.6 kg | 301 / 103 lb 136.5 / 46.7 kg | 387 / 132 lb 175.5 / 59.9 kg |
| 150 lb 68 kg | 150 / 53 lb 68 / 24 kg | 225 / 78 lb 102.1 / 35.4 kg | 315 / 108 lb 142.9 / 49 kg | 405 / 138 lb 183.7 / 62.6 kg |
| 160 lb 72.6 kg | 157 / 55 lb 71.2 / 24.9 kg | 235 / 81 lb 106.6 / 36.7 kg | 329 / 113 lb 149.2 / 51.3 kg | 423 / 144 lb 191.9 / 65.3 kg |
| 170 lb 77.1 kg | 163 / 58 lb 73.9 / 26.3 kg | 245 / 85 lb 111.1 / 38.6 kg | 342 / 117 lb 155.1 / 53.1 kg | 440 / 150 lb 199.6 / 68 kg |
| 180 lb 81.6 kg | 169 / 60 lb 76.7 / 27.2 kg | 254 / 88 lb 115.2 / 39.9 kg | 356 / 122 lb 161.5 / 55.3 kg | 457 / 156 lb 207.3 / 70.8 kg |
| 190 lb 86.2 kg | 176 / 62 lb 79.8 / 28.1 kg | 263 / 91 lb 119.3 / 41.3 kg | 369 / 126 lb 167.4 / 57.2 kg | 474 / 162 lb 215 / 73.5 kg |
| 200 lb 90.7 kg | 182 / 64 lb 82.6 / 29 kg | 273 / 94 lb 123.8 / 42.6 kg | 382 / 131 lb 173.3 / 59.4 kg | 491 / 167 lb 222.7 / 75.7 kg |
| 210 lb 95.3 kg | 188 / 66 lb 85.3 / 29.9 kg | 282 / 98 lb 127.9 / 44.5 kg | 394 / 135 lb 178.7 / 61.2 kg | 507 / 173 lb 230 / 78.5 kg |
| 220 lb 99.8 kg | 194 / 68 lb 88 / 30.8 kg | 290 / 101 lb 131.5 / 45.8 kg | 407 / 139 lb 184.6 / 63 kg | 523 / 178 lb 237.2 / 80.7 kg |
| 230 lb 104.3 kg | 199 / 70 lb 90.3 / 31.8 kg | 299 / 104 lb 135.6 / 47.2 kg | 419 / 144 lb 190.1 / 65.3 kg | 539 / 184 lb 244.5 / 83.5 kg |
| 240 lb 108.9 kg | 205 / 73 lb 93 / 33.1 kg | 308 / 107 lb 139.7 / 48.5 kg | 431 / 148 lb 195.5 / 67.1 kg | 554 / 189 lb 251.3 / 85.7 kg |
How Your Pendulum 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 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 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 pendulum squat | Adjust pendulum squat targets 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 Pendulum 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 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.
136.5 → 250.9 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the pendulum squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −112 lb −50.8 kg | −172 lb −78 kg | −238 lb −108 kg | −301 lb −136.5 kg |
| 130 lb 59 kg | −118 lb −53.5 kg | −182 lb −82.6 kg | −251 lb −113.9 kg | −317 lb −143.8 kg |
| 140 lb 63.5 kg | −124 lb −56.3 kg | −191 lb −86.7 kg | −264 lb −119.8 kg | −333 lb −151.1 kg |
| 150 lb 68 kg | −130 lb −59 kg | −200 lb −90.7 kg | −276 lb −125.2 kg | −348 lb −157.8 kg |
| 160 lb 72.6 kg | −135 lb −61.3 kg | −209 lb −94.8 kg | −288 lb −130.6 kg | −364 lb −165.1 kg |
| 170 lb 77.1 kg | −141 lb −64 kg | −218 lb −98.8 kg | −300 lb −136 kg | −379 lb −171.9 kg |
| 180 lb 81.6 kg | −147 lb −66.7 kg | −226 lb −102.5 kg | −311 lb −141 kg | −393 lb −178.3 kg |
| 190 lb 86.2 kg | −152 lb −68.9 kg | −234 lb −106.1 kg | −323 lb −146.6 kg | −408 lb −185.1 kg |
| 200 lb 90.7 kg | −157 lb −71.2 kg | −242 lb −109.8 kg | −335 lb −152 kg | −422 lb −191.4 kg |
| 210 lb 95.3 kg | −163 lb −74 kg | −251 lb −113.8 kg | −346 lb −156.9 kg | −436 lb −197.7 kg |
| 220 lb 99.8 kg | −167 lb −75.8 kg | −258 lb −117 kg | −356 lb −161.5 kg | −449 lb −203.7 kg |
| 230 lb 104.3 kg | −173 lb −78.5 kg | −265 lb −120.2 kg | −367 lb −166.4 kg | −464 lb −210.4 kg |
| 240 lb 108.9 kg | −177 lb −80.3 kg | −274 lb −124.2 kg | −377 lb −171 kg | −476 lb −216 kg |
| 250 lb 113.4 kg | −183 lb −83 kg | −281 lb −127.4 kg | −387 lb −175.5 kg | −490 lb −222.2 kg |
| 260 lb 117.9 kg | −187 lb −84.9 kg | −289 lb −131.1 kg | −398 lb −180.6 kg | −502 lb −227.7 kg |
| 270 lb 122.5 kg | −192 lb −87.1 kg | −295 lb −133.9 kg | −408 lb −185.1 kg | −515 lb −233.6 kg |
| 280 lb 127 kg | −197 lb −89.3 kg | −303 lb −137.4 kg | −418 lb −189.6 kg | −528 lb −239.5 kg |
| 290 lb 131.5 kg | −201 lb −91.2 kg | −310 lb −140.6 kg | −429 lb −194.6 kg | −541 lb −245.4 kg |
| 300 lb 136.1 kg | −206 lb −93.5 kg | −318 lb −144.3 kg | −438 lb −198.7 kg | −553 lb −250.9 kg |
How Women’s Pendulum 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.
92.6 → 165.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the pendulum squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the pendulum squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −74 lb −33.6 kg | −112 lb −50.8 kg | −158 lb −71.7 kg | −204 lb −92.6 kg |
| 110 lb 49.9 kg | −79 lb −35.8 kg | −120 lb −54.4 kg | −168 lb −76.2 kg | −217 lb −98.4 kg |
| 120 lb 54.4 kg | −83 lb −37.6 kg | −127 lb −57.6 kg | −178 lb −80.7 kg | −230 lb −104.3 kg |
| 130 lb 59 kg | −88 lb −39.9 kg | −134 lb −60.8 kg | −188 lb −85.2 kg | −243 lb −110.2 kg |
| 140 lb 63.5 kg | −92 lb −41.8 kg | −141 lb −63.9 kg | −198 lb −89.8 kg | −255 lb −115.6 kg |
| 150 lb 68 kg | −97 lb −44 kg | −147 lb −66.7 kg | −207 lb −93.9 kg | −267 lb −121.1 kg |
| 160 lb 72.6 kg | −102 lb −46.3 kg | −154 lb −69.9 kg | −216 lb −97.9 kg | −279 lb −126.6 kg |
| 170 lb 77.1 kg | −105 lb −47.6 kg | −160 lb −72.5 kg | −225 lb −102 kg | −290 lb −131.6 kg |
| 180 lb 81.6 kg | −109 lb −49.5 kg | −166 lb −75.3 kg | −234 lb −106.2 kg | −301 lb −136.5 kg |
| 190 lb 86.2 kg | −114 lb −51.7 kg | −172 lb −78 kg | −243 lb −110.2 kg | −312 lb −141.5 kg |
| 200 lb 90.7 kg | −118 lb −53.6 kg | −179 lb −81.2 kg | −251 lb −113.9 kg | −324 lb −147 kg |
| 210 lb 95.3 kg | −122 lb −55.4 kg | −184 lb −83.4 kg | −259 lb −117.5 kg | −334 lb −151.5 kg |
| 220 lb 99.8 kg | −126 lb −57.2 kg | −189 lb −85.7 kg | −268 lb −121.6 kg | −345 lb −156.5 kg |
| 230 lb 104.3 kg | −129 lb −58.5 kg | −195 lb −88.4 kg | −275 lb −124.8 kg | −355 lb −161 kg |
| 240 lb 108.9 kg | −132 lb −59.9 kg | −201 lb −91.2 kg | −283 lb −128.4 kg | −365 lb −165.6 kg |
Pendulum Squat and Goblet Squat Exercises Used by This Calculator
This calculator uses a strict pendulum squat and a single-weight goblet squat. Use strict canonical Pendulum Squat and Goblet 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.
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 Pendulum Squat result and one recent Goblet 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.
- Goblet Squat — View the individual Goblet 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.