Smith Machine Pistol Squat vs Weighted Pistol Squat Strength Standards
Compare your smith machine pistol squat and weighted pistol squat against strength standards for your sex and bodyweight. Use one clean 1–12-rep set per lift to review estimated one-rep maxes, strength levels, next targets, and priority.
First lift: weight used and 1–12 strict reps. Second lift: weight used and 1–12 strict reps. Pounds or kilograms. For the first exercise, complete strict smith machine pistol squat repetitions through full range with a stable setup, controlled weight, and no assistance. For the second exercise, single-leg squat is performed to full depth with the non-working leg elevated off the ground. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Smith Machine Pistol Squat vs Weighted Pistol Squat Strength Standards by Bodyweight
The paired standards below show what the smith machine pistol squat and weighted pistol squat each require at the same strength level. They are separate exercise targets rather than a prescribed difference between your lifts.
Select the appropriate sex table and nearest bodyweight, then choose a strength-level column. Values are ordered Smith Machine Pistol Squat / Weighted Pistol Squat in pounds with kilograms underneath. The calculator above handles exact bodyweight and set inputs.
Men’s Smith Machine Pistol Squat vs Weighted Pistol Squat Standards
How to read the table: The first number is Smith Machine Pistol Squat; the second is Weighted Pistol 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 | 39 / 45 lb 17.7 / 20.4 kg | 62 / 67 lb 28.1 / 30.4 kg | 90 / 95 lb 40.8 / 43.1 kg | 120 / 129 lb 54.4 / 58.5 kg |
| 130 lb 59 kg | 41 / 47 lb 18.6 / 21.3 kg | 65 / 71 lb 29.5 / 32.2 kg | 95 / 100 lb 43.1 / 45.4 kg | 127 / 136 lb 57.6 / 61.7 kg |
| 140 lb 63.5 kg | 43 / 50 lb 19.5 / 22.7 kg | 69 / 74 lb 31.3 / 33.6 kg | 100 / 105 lb 45.4 / 47.6 kg | 133 / 143 lb 60.3 / 64.9 kg |
| 150 lb 68 kg | 45 / 52 lb 20.4 / 23.6 kg | 72 / 78 lb 32.7 / 35.4 kg | 104 / 110 lb 47.2 / 49.9 kg | 139 / 149 lb 63 / 67.6 kg |
| 160 lb 72.6 kg | 47 / 54 lb 21.3 / 24.5 kg | 75 / 81 lb 34 / 36.7 kg | 109 / 115 lb 49.4 / 52.2 kg | 145 / 156 lb 65.8 / 70.8 kg |
| 170 lb 77.1 kg | 49 / 57 lb 22.2 / 25.9 kg | 78 / 84 lb 35.4 / 38.1 kg | 113 / 120 lb 51.3 / 54.4 kg | 151 / 162 lb 68.5 / 73.5 kg |
| 180 lb 81.6 kg | 51 / 59 lb 23.1 / 26.8 kg | 81 / 88 lb 36.7 / 39.9 kg | 118 / 124 lb 53.5 / 56.2 kg | 157 / 169 lb 71.2 / 76.7 kg |
| 190 lb 86.2 kg | 53 / 61 lb 24 / 27.7 kg | 84 / 91 lb 38.1 / 41.3 kg | 122 / 129 lb 55.3 / 58.5 kg | 163 / 175 lb 73.9 / 79.4 kg |
| 200 lb 90.7 kg | 55 / 63 lb 24.9 / 28.6 kg | 87 / 94 lb 39.5 / 42.6 kg | 126 / 133 lb 57.2 / 60.3 kg | 169 / 181 lb 76.7 / 82.1 kg |
| 210 lb 95.3 kg | 57 / 65 lb 25.9 / 29.5 kg | 90 / 97 lb 40.8 / 44 kg | 130 / 138 lb 59 / 62.6 kg | 174 / 187 lb 78.9 / 84.8 kg |
| 220 lb 99.8 kg | 58 / 67 lb 26.3 / 30.4 kg | 93 / 100 lb 42.2 / 45.4 kg | 135 / 142 lb 61.2 / 64.4 kg | 180 / 193 lb 81.6 / 87.5 kg |
| 230 lb 104.3 kg | 60 / 69 lb 27.2 / 31.3 kg | 95 / 103 lb 43.1 / 46.7 kg | 139 / 147 lb 63 / 66.7 kg | 185 / 199 lb 83.9 / 90.3 kg |
| 240 lb 108.9 kg | 62 / 71 lb 28.1 / 32.2 kg | 98 / 106 lb 44.5 / 48.1 kg | 143 / 151 lb 64.9 / 68.5 kg | 190 / 204 lb 86.2 / 92.5 kg |
| 250 lb 113.4 kg | 64 / 73 lb 29 / 33.1 kg | 101 / 109 lb 45.8 / 49.4 kg | 146 / 155 lb 66.2 / 70.3 kg | 196 / 210 lb 88.9 / 95.3 kg |
| 260 lb 117.9 kg | 65 / 75 lb 29.5 / 34 kg | 104 / 112 lb 47.2 / 50.8 kg | 150 / 159 lb 68 / 72.1 kg | 201 / 216 lb 91.2 / 98 kg |
| 270 lb 122.5 kg | 67 / 77 lb 30.4 / 34.9 kg | 106 / 115 lb 48.1 / 52.2 kg | 154 / 163 lb 69.9 / 73.9 kg | 206 / 221 lb 93.4 / 100.2 kg |
| 280 lb 127 kg | 69 / 79 lb 31.3 / 35.8 kg | 109 / 118 lb 49.4 / 53.5 kg | 158 / 167 lb 71.7 / 75.7 kg | 211 / 227 lb 95.7 / 103 kg |
| 290 lb 131.5 kg | 70 / 81 lb 31.8 / 36.7 kg | 111 / 121 lb 50.3 / 54.9 kg | 162 / 171 lb 73.5 / 77.6 kg | 216 / 232 lb 98 / 105.2 kg |
| 300 lb 136.1 kg | 72 / 83 lb 32.7 / 37.6 kg | 114 / 123 lb 51.7 / 55.8 kg | 165 / 175 lb 74.8 / 79.4 kg | 221 / 237 lb 100.2 / 107.5 kg |
Women’s Smith Machine Pistol Squat vs Weighted Pistol Squat Standards
How to read the table: The first number is Smith Machine Pistol Squat; the second is Weighted Pistol 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 | 23 / 27 lb 10.4 / 12.2 kg | 37 / 41 lb 16.8 / 18.6 kg | 55 / 60 lb 24.9 / 27.2 kg | 76 / 82 lb 34.5 / 37.2 kg |
| 110 lb 49.9 kg | 24 / 29 lb 10.9 / 13.2 kg | 39 / 44 lb 17.7 / 20 kg | 59 / 63 lb 26.8 / 28.6 kg | 81 / 88 lb 36.7 / 39.9 kg |
| 120 lb 54.4 kg | 26 / 31 lb 11.8 / 14.1 kg | 41 / 47 lb 18.6 / 21.3 kg | 62 / 67 lb 28.1 / 30.4 kg | 85 / 93 lb 38.6 / 42.2 kg |
| 130 lb 59 kg | 27 / 33 lb 12.2 / 15 kg | 44 / 49 lb 20 / 22.2 kg | 65 / 71 lb 29.5 / 32.2 kg | 90 / 98 lb 40.8 / 44.5 kg |
| 140 lb 63.5 kg | 29 / 34 lb 13.2 / 15.4 kg | 46 / 52 lb 20.9 / 23.6 kg | 69 / 74 lb 31.3 / 33.6 kg | 95 / 103 lb 43.1 / 46.7 kg |
| 150 lb 68 kg | 30 / 36 lb 13.6 / 16.3 kg | 48 / 54 lb 21.8 / 24.5 kg | 72 / 78 lb 32.7 / 35.4 kg | 99 / 108 lb 44.9 / 49 kg |
| 160 lb 72.6 kg | 31 / 38 lb 14.1 / 17.2 kg | 50 / 56 lb 22.7 / 25.4 kg | 75 / 81 lb 34 / 36.7 kg | 103 / 113 lb 46.7 / 51.3 kg |
| 170 lb 77.1 kg | 33 / 39 lb 15 / 17.7 kg | 52 / 59 lb 23.6 / 26.8 kg | 78 / 85 lb 35.4 / 38.6 kg | 108 / 117 lb 49 / 53.1 kg |
| 180 lb 81.6 kg | 34 / 41 lb 15.4 / 18.6 kg | 54 / 61 lb 24.5 / 27.7 kg | 81 / 88 lb 36.7 / 39.9 kg | 112 / 122 lb 50.8 / 55.3 kg |
| 190 lb 86.2 kg | 35 / 42 lb 15.9 / 19.1 kg | 56 / 63 lb 25.4 / 28.6 kg | 84 / 91 lb 38.1 / 41.3 kg | 116 / 126 lb 52.6 / 57.2 kg |
| 200 lb 90.7 kg | 36 / 44 lb 16.3 / 20 kg | 58 / 65 lb 26.3 / 29.5 kg | 87 / 94 lb 39.5 / 42.6 kg | 120 / 131 lb 54.4 / 59.4 kg |
| 210 lb 95.3 kg | 38 / 45 lb 17.2 / 20.4 kg | 60 / 68 lb 27.2 / 30.8 kg | 90 / 98 lb 40.8 / 44.5 kg | 124 / 135 lb 56.2 / 61.2 kg |
| 220 lb 99.8 kg | 39 / 46 lb 17.7 / 20.9 kg | 62 / 70 lb 28.1 / 31.8 kg | 93 / 101 lb 42.2 / 45.8 kg | 128 / 139 lb 58.1 / 63 kg |
| 230 lb 104.3 kg | 40 / 48 lb 18.1 / 21.8 kg | 64 / 72 lb 29 / 32.7 kg | 96 / 104 lb 43.5 / 47.2 kg | 132 / 144 lb 59.9 / 65.3 kg |
| 240 lb 108.9 kg | 41 / 49 lb 18.6 / 22.2 kg | 66 / 74 lb 29.9 / 33.6 kg | 98 / 107 lb 44.5 / 48.5 kg | 135 / 148 lb 61.2 / 67.1 kg |
How Your Smith Machine Pistol Squat vs Weighted Pistol Squat Result Is Calculated
The calculator estimates both one-rep maxes, rates each one against its exercise and bodyweight standards, and then compares the two ratings.
1. Estimate a one-rep max from each set
The entered weight is used directly for one rep. With 2–12 reps, both estimates are compared and the lower value is used.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
For the most useful Smith Machine Pistol Squat vs Weighted Pistol Squat comparison, enter clean, difficult sets performed with the same technique and range of motion you use in training. Lower-rep sets usually require less extrapolation.
2. Find the smith machine pistol squat strength level
For smith machine pistol squat, the individual exercise thresholds start from reference bodyweights of 190 lb for men and 150 lb for women. Exact-bodyweight targets use reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the weighted pistol squat strength level
The standards use the sex-specific thresholds from the individual Weighted Pistol Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to exact bodyweight with reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
This adjustment expects larger lifters to move more weight, but it does not increase the target pound for pound with bodyweight.
4. Compare the two results
Strength level decides the comparison first. Matching levels remain Balanced unless progress toward the next target differs by at least 10 points.
Treat the result as a training comparison rather than an explanation of why one lift trails. Set quality, fatigue, skill, and training exposure all matter. Age range is recorded anonymously but does not change these 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 smith machine pistol squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling rule. |
| Rate the weighted pistol squat | Use the exercise-specific estimated max and adjust targets to exact bodyweight with the two-thirds scaling 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. |
How Men’s Smith Machine Pistol Squat and Weighted Pistol 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 weighted pistol squat standard is higher; below zero means the smith machine pistol 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.
Across all listed bodyweights, Novice, Intermediate, Advanced, and Elite keep the same higher-target direction.
Across 120–300 lb bodyweight, the Elite gap changes from 4.1 to 7.3 kg.
How to read the table: Every number is the weighted pistol squat standard minus the smith machine pistol squat standard. A plus sign means the weighted pistol squat standard is higher. A minus sign means the smith machine pistol squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 130 lb 59 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +9 lb +4.1 kg |
| 140 lb 63.5 kg | +7 lb +3.2 kg | +5 lb +2.3 kg | +5 lb +2.2 kg | +10 lb +4.6 kg |
| 150 lb 68 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 160 lb 72.6 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +6 lb +2.8 kg | +11 lb +5 kg |
| 170 lb 77.1 kg | +8 lb +3.7 kg | +6 lb +2.7 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 180 lb 81.6 kg | +8 lb +3.7 kg | +7 lb +3.2 kg | +6 lb +2.7 kg | +12 lb +5.5 kg |
| 190 lb 86.2 kg | +8 lb +3.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +12 lb +5.5 kg |
| 200 lb 90.7 kg | +8 lb +3.7 kg | +7 lb +3.1 kg | +7 lb +3.1 kg | +12 lb +5.4 kg |
| 210 lb 95.3 kg | +8 lb +3.6 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +13 lb +5.9 kg |
| 220 lb 99.8 kg | +9 lb +4.1 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +13 lb +5.9 kg |
| 230 lb 104.3 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +14 lb +6.4 kg |
| 240 lb 108.9 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +8 lb +3.6 kg | +14 lb +6.3 kg |
| 250 lb 113.4 kg | +9 lb +4.1 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +14 lb +6.4 kg |
| 260 lb 117.9 kg | +10 lb +4.5 kg | +8 lb +3.6 kg | +9 lb +4.1 kg | +15 lb +6.8 kg |
| 270 lb 122.5 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +9 lb +4 kg | +15 lb +6.8 kg |
| 280 lb 127 kg | +10 lb +4.5 kg | +9 lb +4.1 kg | +9 lb +4 kg | +16 lb +7.3 kg |
| 290 lb 131.5 kg | +11 lb +4.9 kg | +10 lb +4.6 kg | +9 lb +4.1 kg | +16 lb +7.2 kg |
| 300 lb 136.1 kg | +11 lb +4.9 kg | +9 lb +4.1 kg | +10 lb +4.6 kg | +16 lb +7.3 kg |
How Women’s Smith Machine Pistol Squat and Weighted Pistol Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
The higher target remains with Weighted Pistol Squat for Novice, Intermediate, Advanced, and Elite throughout the table.
At Elite, the difference is 2.7 kg at 100 lb and 5.9 kg at 240 lb.
How to read the table: Every number is the weighted pistol squat standard minus the smith machine pistol squat standard. A plus sign means the weighted pistol squat standard is higher. A minus sign means the smith machine pistol squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +4 lb +1.8 kg | +4 lb +1.8 kg | +5 lb +2.3 kg | +6 lb +2.7 kg |
| 110 lb 49.9 kg | +5 lb +2.3 kg | +5 lb +2.3 kg | +4 lb +1.8 kg | +7 lb +3.2 kg |
| 120 lb 54.4 kg | +5 lb +2.3 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 130 lb 59 kg | +6 lb +2.8 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +8 lb +3.7 kg |
| 140 lb 63.5 kg | +5 lb +2.2 kg | +6 lb +2.7 kg | +5 lb +2.3 kg | +8 lb +3.6 kg |
| 150 lb 68 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +9 lb +4.1 kg |
| 160 lb 72.6 kg | +7 lb +3.1 kg | +6 lb +2.7 kg | +6 lb +2.7 kg | +10 lb +4.6 kg |
| 170 lb 77.1 kg | +6 lb +2.7 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +9 lb +4.1 kg |
| 180 lb 81.6 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +10 lb +4.5 kg |
| 190 lb 86.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +7 lb +3.2 kg | +10 lb +4.6 kg |
| 200 lb 90.7 kg | +8 lb +3.7 kg | +7 lb +3.2 kg | +7 lb +3.1 kg | +11 lb +5 kg |
| 210 lb 95.3 kg | +7 lb +3.2 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +11 lb +5 kg |
| 220 lb 99.8 kg | +7 lb +3.2 kg | +8 lb +3.7 kg | +8 lb +3.6 kg | +11 lb +4.9 kg |
| 230 lb 104.3 kg | +8 lb +3.7 kg | +8 lb +3.7 kg | +8 lb +3.7 kg | +12 lb +5.4 kg |
| 240 lb 108.9 kg | +8 lb +3.6 kg | +8 lb +3.7 kg | +9 lb +4 kg | +13 lb +5.9 kg |
Smith Machine Pistol Squat and Weighted Pistol Squat Exercises Used by This Calculator
Valid results depend on using the specified smith machine pistol squat and weighted pistol squat technique and load convention. Use strict, repeatable Smith Machine Pistol Squat and Weighted Pistol Squat tests that follow each exercise’s setup, range of motion, equipment, and weight-entry rules. Do not mix variations, assistance, partial range, momentum, or different weight conventions.
Use the Smith Machine Pistol Squat setup and load convention
The entered weight for strict Smith Machine Pistol Squat. Valid Smith Machine Pistol Squat reps. Descend on one leg to the approved pistol-squat depth, then stand back up using the same leg without the non-working leg assisting and finish with a valid rep finishes standing on the working leg with the Smith bar controlled before the next descent. Consistent setup, range, and finish quality across the entered set. No substituted exercise or assisted reps.
Use the exercise-specific Weighted Pistol Squat setup and load convention
Single-leg squat is performed to full depth with the non-working leg elevated off the ground. Descent continues until hamstring contacts calf or full knee flexion is reached. Each repetition ends at full lockout with working-leg hip and knee fully extended. Weight is held via dumbbell(s), kettlebell(s), or a weighted vest. External weight only (bodyweight excluded). Entered weight is total external weight (not per side); unilateral weight is not doubled. Balance and control are maintained throughout with no bouncing or assistance. Depth and technique must remain consistent across all reps. Assisted pistol squats, partial reps, rear-foot supported variations, and machine variations are excluded. Standards are adjusted downward versus Bulgarian split squat due to higher balance, mobility, and control demands. Estimated 1RM is calculated from entered external weight and reps.
Enter one recent Smith Machine Pistol Squat result and one recent Weighted Pistol Squat result
Enter the working weight and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Smith Machine Pistol Squat — View the individual Smith Machine Pistol Squat standards and next strength-level target.
- Smith Machine Back Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Split Squat — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Smith Machine Lunge — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Single Leg Machine Leg Press — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.
- Bulgarian Split Squat (Per Leg, Raw) — Use this related standards tool to examine a closely related exercise without mixing its result into this comparison.