Sissy Squat vs Belt Squat Split Squat Strength Standards

Compare your sissy squat and belt squat split squat against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.

Use each exercise's canonical input: No external load for Sissy Squat and Selected or loaded belt-squat resistance for Belt Squat Split Squat. Use one continuous unassisted bodyweight sissy squat set through the approved range; use 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. Repetitions are never converted into weight. Each exercise keeps its own measurement type. Age range changes only an exercise whose standards use age.

Sissy Squat vs Belt Squat Split Squat Strength Standards by Bodyweight

These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.

Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.

Men’s Sissy Squat vs Belt Squat Split Squat Standards

How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.

Bodyweight	Novice	Intermediate	Advanced	Elite
120 lb 54.4 kg	Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Belt Squat Split Squat:77 lb34.9 kg	Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Belt Squat Split Squat:112 lb50.8 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:154 lb69.9 kg	Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Belt Squat Split Squat:196 lb88.9 kg
130 lb 59 kg	Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Belt Squat Split Squat:82 lb37.2 kg	Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Belt Squat Split Squat:118 lb53.5 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:162 lb73.5 kg	Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Belt Squat Split Squat:207 lb93.9 kg
140 lb 63.5 kg	Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Belt Squat Split Squat:86 lb39 kg	Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Belt Squat Split Squat:124 lb56.2 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:171 lb77.6 kg	Sissy Squat:Under 30: 58 reps30–39: 52 reps40–49: 46 reps50–59: 38 reps60+: 29 reps Belt Squat Split Squat:217 lb98.4 kg
150 lb 68 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:90 lb40.8 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:130 lb59 kg	Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Belt Squat Split Squat:179 lb81.2 kg	Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Belt Squat Split Squat:227 lb103 kg
160 lb 72.6 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:94 lb42.6 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:136 lb61.7 kg	Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Belt Squat Split Squat:186 lb84.4 kg	Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Belt Squat Split Squat:237 lb107.5 kg
170 lb 77.1 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:97 lb44 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:141 lb64 kg	Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Belt Squat Split Squat:194 lb88 kg	Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Belt Squat Split Squat:247 lb112 kg
180 lb 81.6 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:101 lb45.8 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:147 lb66.7 kg	Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Belt Squat Split Squat:202 lb91.6 kg	Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Belt Squat Split Squat:257 lb116.6 kg
190 lb 86.2 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:105 lb47.6 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:152 lb68.9 kg	Sissy Squat:Under 30: 30 reps30–39: 27 reps40–49: 24 reps50–59: 20 reps60+: 15 reps Belt Squat Split Squat:209 lb94.8 kg	Sissy Squat:Under 30: 50 reps30–39: 45 reps40–49: 40 reps50–59: 33 reps60+: 25 reps Belt Squat Split Squat:266 lb120.7 kg
200 lb 90.7 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:109 lb49.4 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:157 lb71.2 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:216 lb98 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:275 lb124.7 kg
210 lb 95.3 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:112 lb50.8 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:162 lb73.5 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:223 lb101.2 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:284 lb128.8 kg
220 lb 99.8 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:116 lb52.6 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:168 lb76.2 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:230 lb104.3 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:293 lb132.9 kg
230 lb 104.3 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:119 lb54 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:173 lb78.5 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:237 lb107.5 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:302 lb137 kg
240 lb 108.9 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:123 lb55.8 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:178 lb80.7 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:244 lb110.7 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:311 lb141.1 kg
250 lb 113.4 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:126 lb57.2 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:183 lb83 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:251 lb113.9 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:319 lb144.7 kg
260 lb 117.9 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:129 lb58.5 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:187 lb84.8 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:258 lb117 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:328 lb148.8 kg
270 lb 122.5 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:133 lb60.3 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:192 lb87.1 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:264 lb119.7 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:336 lb152.4 kg
280 lb 127 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:136 lb61.7 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:197 lb89.4 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:271 lb122.9 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:344 lb156 kg
290 lb 131.5 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:139 lb63 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:201 lb91.2 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:277 lb125.6 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:353 lb160.1 kg
300 lb 136.1 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:142 lb64.4 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:206 lb93.4 kg	Sissy Squat:Under 30: 24 reps30–39: 22 reps40–49: 19 reps50–59: 16 reps60+: 12 reps Belt Squat Split Squat:283 lb128.4 kg	Sissy Squat:Under 30: 40 reps30–39: 36 reps40–49: 32 reps50–59: 26 reps60+: 20 reps Belt Squat Split Squat:361 lb163.7 kg

Women’s Sissy Squat vs Belt Squat Split Squat Standards

Bodyweight	Novice	Intermediate	Advanced	Elite
100 lb 45.4 kg	Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Belt Squat Split Squat:46 lb20.9 kg	Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Belt Squat Split Squat:69 lb31.3 kg	Sissy Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Belt Squat Split Squat:98 lb44.5 kg	Sissy Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Belt Squat Split Squat:126 lb57.2 kg
110 lb 49.9 kg	Sissy Squat:Under 30: 8 reps30–39: 7 reps40–49: 6 reps50–59: 5 reps60+: 4 reps Belt Squat Split Squat:49 lb22.2 kg	Sissy Squat:Under 30: 20 reps30–39: 18 reps40–49: 16 reps50–59: 13 reps60+: 10 reps Belt Squat Split Squat:73 lb33.1 kg	Sissy Squat:Under 30: 34 reps30–39: 31 reps40–49: 27 reps50–59: 22 reps60+: 17 reps Belt Squat Split Squat:104 lb47.2 kg	Sissy Squat:Under 30: 54 reps30–39: 49 reps40–49: 43 reps50–59: 35 reps60+: 27 reps Belt Squat Split Squat:134 lb60.8 kg
120 lb 54.4 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:52 lb23.6 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:78 lb35.4 kg	Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Belt Squat Split Squat:110 lb49.9 kg	Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Belt Squat Split Squat:142 lb64.4 kg
130 lb 59 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:55 lb24.9 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:82 lb37.2 kg	Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Belt Squat Split Squat:116 lb52.6 kg	Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Belt Squat Split Squat:150 lb68 kg
140 lb 63.5 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:57 lb25.9 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:86 lb39 kg	Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Belt Squat Split Squat:122 lb55.3 kg	Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Belt Squat Split Squat:158 lb71.7 kg
150 lb 68 kg	Sissy Squat:Under 30: 6 reps30–39: 5 reps40–49: 5 reps50–59: 4 reps60+: 3 reps Belt Squat Split Squat:60 lb27.2 kg	Sissy Squat:Under 30: 16 reps30–39: 14 reps40–49: 13 reps50–59: 10 reps60+: 8 reps Belt Squat Split Squat:90 lb40.8 kg	Sissy Squat:Under 30: 28 reps30–39: 25 reps40–49: 22 reps50–59: 18 reps60+: 14 reps Belt Squat Split Squat:128 lb58.1 kg	Sissy Squat:Under 30: 46 reps30–39: 41 reps40–49: 37 reps50–59: 30 reps60+: 23 reps Belt Squat Split Squat:165 lb74.8 kg
160 lb 72.6 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:63 lb28.6 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:94 lb42.6 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:134 lb60.8 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:172 lb78 kg
170 lb 77.1 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:65 lb29.5 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:98 lb44.5 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:139 lb63 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:179 lb81.2 kg
180 lb 81.6 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:68 lb30.8 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:102 lb46.3 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:145 lb65.8 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:186 lb84.4 kg
190 lb 86.2 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:70 lb31.8 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:105 lb47.6 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:150 lb68 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:193 lb87.5 kg
200 lb 90.7 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:73 lb33.1 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:109 lb49.4 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:155 lb70.3 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:200 lb90.7 kg
210 lb 95.3 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:75 lb34 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:113 lb51.3 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:160 lb72.6 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:206 lb93.4 kg
220 lb 99.8 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:77 lb34.9 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:116 lb52.6 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:165 lb74.8 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:213 lb96.6 kg
230 lb 104.3 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:80 lb36.3 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:120 lb54.4 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:170 lb77.1 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:219 lb99.3 kg
240 lb 108.9 kg	Sissy Squat:Under 30: 5 reps30–39: 5 reps40–49: 4 reps50–59: 3 reps60+: 3 reps Belt Squat Split Squat:82 lb37.2 kg	Sissy Squat:Under 30: 12 reps30–39: 11 reps40–49: 10 reps50–59: 8 reps60+: 6 reps Belt Squat Split Squat:123 lb55.8 kg	Sissy Squat:Under 30: 22 reps30–39: 20 reps40–49: 18 reps50–59: 14 reps60+: 11 reps Belt Squat Split Squat:175 lb79.4 kg	Sissy Squat:Under 30: 36 reps30–39: 32 reps40–49: 29 reps50–59: 23 reps60+: 18 reps Belt Squat Split Squat:226 lb102.5 kg

How Your Sissy Squat vs Belt Squat Split Squat Result Is Calculated

The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a reps-to-weight conversion.

1. Estimate the weight-based result

For Belt Squat Split Squat, one rep uses the weight entered. For 2–12 reps, the calculator runs both estimates and keeps the lower result.

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.

2. Rate the Sissy Squat result

Sex-, bodyweight-band-, and age-specific repetition thresholds map the strict set to a canonical strength tier; no reps-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight sissy squat set scored by total strict reps and does not convert the repetitions into an estimated weight.

3. Rate the Belt Squat Split Squat result

The standards use the sex-specific strength levels from the individual Belt Squat Split Squat tool. The target adjusts to bodyweight using reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.

4. Compare strength level and progress

The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.

Stage	What happens
Rate the sissy squat	Rate one continuous strict bodyweight sissy squat set without converting repetitions into weight. Measurement: Total strict reps.
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. Measurement: estimated one-rep max.
Compare levels	Use each exercise’s own level and next target; do not compare or divide results that use different measurements.

How Men’s Sissy Squat and Belt Squat Split Squat Standards Differ

What the men’s standards show:

Sissy Squat Elite targets58 reps → 29 reps

Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.

Belt Squat Split Squat Elite targets196 lb → 361 lb

Elite weight targets from 120 to 300 lb bodyweight.

Comparison boundaryStrength level first

Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.

The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.

How Women’s Sissy Squat and Belt Squat Split Squat Standards Differ

What the women’s standards show:

Sissy Squat Elite targets54 reps → 27 reps

Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.

Belt Squat Split Squat Elite targets126 lb → 226 lb

Elite weight targets from 100 to 240 lb bodyweight.

Comparison boundaryStrength level first

Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.

Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.

Sissy Squat and Belt Squat Split Squat Exercises Used by This Calculator

This calculator uses a strict bodyweight sissy squat and a strict belt squat split squat. Use strict canonical Sissy Squat and Belt Squat Split Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.

Count one continuous unassisted set

Use the approved sissy-squat range with controlled trunk and hips and return to a stable top position. Do not count weighted, machine, regular-squat, reverse-Nordic, assisted, partial, or combined-set 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 Sissy Squat result and one recent Belt Squat Split Squat result

Use each exercise’s canonical input: No external load for Sissy Squat and Selected or loaded belt-squat resistance for Belt Squat Split Squat.

Sissy Squat Strength Standards — View the individual Sissy Squat standards and next strength-level target.
Belt Squat Split Squat — View the individual Belt Squat Split Squat standards and next strength-level target.
Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
Split Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
Walking Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
Reverse Lunge Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.

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Sissy Squat vs Belt Squat Split Squat Strength Standards