Weighted Pistol Squats vs Barbell Squat Strength Standards
Compare your weighted pistol squat and barbell 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.
Use each exercise's canonical input: Weight used for Weighted Pistol Squat and Total barbell weight for Barbell Squat. Use Single-leg squat is performed to full depth with the non-working leg elevated off the ground. and a raw high-bar back squat with the bar on the traps, hip crease below the top of the knee, and a controlled full standing finish. 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.
Weighted Pistol Squat vs Barbell Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the weighted pistol squat and barbell back 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 weighted pistol squat and barbell back 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 Weighted Pistol Squat / Barbell 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 Weighted Pistol Squat vs Barbell Squat Standards
How to read the table: The first number is Weighted Pistol Squat; the second is Barbell 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 | 45 / 244 lb 20.4 / 110.7 kg | 67 / 278 lb 30.4 / 126.1 kg | 95 / 314 lb 43.1 / 142.4 kg | 129 / 347 lb 58.5 / 157.4 kg |
| 130 lb 59 kg | 47 / 258 lb 21.3 / 117 kg | 71 / 293 lb 32.2 / 132.9 kg | 100 / 332 lb 45.4 / 150.6 kg | 136 / 366 lb 61.7 / 166 kg |
| 140 lb 63.5 kg | 50 / 271 lb 22.7 / 122.9 kg | 74 / 308 lb 33.6 / 139.7 kg | 105 / 348 lb 47.6 / 157.9 kg | 143 / 384 lb 64.9 / 174.2 kg |
| 150 lb 68 kg | 52 / 284 lb 23.6 / 128.8 kg | 78 / 322 lb 35.4 / 146.1 kg | 110 / 365 lb 49.9 / 165.6 kg | 149 / 402 lb 67.6 / 182.3 kg |
| 160 lb 72.6 kg | 54 / 296 lb 24.5 / 134.3 kg | 81 / 336 lb 36.7 / 152.4 kg | 115 / 381 lb 52.2 / 172.8 kg | 156 / 420 lb 70.8 / 190.5 kg |
| 170 lb 77.1 kg | 57 / 308 lb 25.9 / 139.7 kg | 84 / 350 lb 38.1 / 158.8 kg | 120 / 396 lb 54.4 / 179.6 kg | 162 / 437 lb 73.5 / 198.2 kg |
| 180 lb 81.6 kg | 59 / 320 lb 26.8 / 145.1 kg | 88 / 364 lb 39.9 / 165.1 kg | 124 / 412 lb 56.2 / 186.9 kg | 169 / 454 lb 76.7 / 205.9 kg |
| 190 lb 86.2 kg | 61 / 332 lb 27.7 / 150.6 kg | 91 / 377 lb 41.3 / 171 kg | 129 / 427 lb 58.5 / 193.7 kg | 175 / 471 lb 79.4 / 213.6 kg |
| 200 lb 90.7 kg | 63 / 344 lb 28.6 / 156 kg | 94 / 390 lb 42.6 / 176.9 kg | 133 / 442 lb 60.3 / 200.5 kg | 181 / 487 lb 82.1 / 220.9 kg |
| 210 lb 95.3 kg | 65 / 355 lb 29.5 / 161 kg | 97 / 403 lb 44 / 182.8 kg | 138 / 456 lb 62.6 / 206.8 kg | 187 / 503 lb 84.8 / 228.2 kg |
| 220 lb 99.8 kg | 67 / 366 lb 30.4 / 166 kg | 100 / 416 lb 45.4 / 188.7 kg | 142 / 471 lb 64.4 / 213.6 kg | 193 / 519 lb 87.5 / 235.4 kg |
| 230 lb 104.3 kg | 69 / 377 lb 31.3 / 171 kg | 103 / 428 lb 46.7 / 194.1 kg | 147 / 485 lb 66.7 / 220 kg | 199 / 535 lb 90.3 / 242.7 kg |
| 240 lb 108.9 kg | 71 / 388 lb 32.2 / 176 kg | 106 / 441 lb 48.1 / 200 kg | 151 / 499 lb 68.5 / 226.3 kg | 204 / 550 lb 92.5 / 249.5 kg |
| 250 lb 113.4 kg | 73 / 399 lb 33.1 / 181 kg | 109 / 453 lb 49.4 / 205.5 kg | 155 / 513 lb 70.3 / 232.7 kg | 210 / 566 lb 95.3 / 256.7 kg |
| 260 lb 117.9 kg | 75 / 409 lb 34 / 185.5 kg | 112 / 465 lb 50.8 / 210.9 kg | 159 / 526 lb 72.1 / 238.6 kg | 216 / 581 lb 98 / 263.5 kg |
| 270 lb 122.5 kg | 77 / 420 lb 34.9 / 190.5 kg | 115 / 477 lb 52.2 / 216.4 kg | 163 / 540 lb 73.9 / 244.9 kg | 221 / 595 lb 100.2 / 269.9 kg |
| 280 lb 127 kg | 79 / 430 lb 35.8 / 195 kg | 118 / 488 lb 53.5 / 221.4 kg | 167 / 553 lb 75.7 / 250.8 kg | 227 / 610 lb 103 / 276.7 kg |
| 290 lb 131.5 kg | 81 / 440 lb 36.7 / 199.6 kg | 121 / 500 lb 54.9 / 226.8 kg | 171 / 566 lb 77.6 / 256.7 kg | 232 / 624 lb 105.2 / 283 kg |
| 300 lb 136.1 kg | 83 / 450 lb 37.6 / 204.1 kg | 123 / 511 lb 55.8 / 231.8 kg | 175 / 579 lb 79.4 / 262.6 kg | 237 / 639 lb 107.5 / 289.8 kg |
Women’s Weighted Pistol Squat vs Barbell Squat Standards
How to read the table: The first number is Weighted Pistol Squat; the second is Barbell 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 | 27 / 143 lb 12.2 / 64.9 kg | 41 / 166 lb 18.6 / 75.3 kg | 60 / 197 lb 27.2 / 89.4 kg | 82 / 220 lb 37.2 / 99.8 kg |
| 110 lb 49.9 kg | 29 / 153 lb 13.2 / 69.4 kg | 44 / 177 lb 20 / 80.3 kg | 63 / 210 lb 28.6 / 95.3 kg | 88 / 234 lb 39.9 / 106.1 kg |
| 120 lb 54.4 kg | 31 / 162 lb 14.1 / 73.5 kg | 47 / 188 lb 21.3 / 85.3 kg | 67 / 222 lb 30.4 / 100.7 kg | 93 / 248 lb 42.2 / 112.5 kg |
| 130 lb 59 kg | 33 / 171 lb 15 / 77.6 kg | 49 / 198 lb 22.2 / 89.8 kg | 71 / 235 lb 32.2 / 106.6 kg | 98 / 262 lb 44.5 / 118.8 kg |
| 140 lb 63.5 kg | 34 / 180 lb 15.4 / 81.6 kg | 52 / 208 lb 23.6 / 94.3 kg | 74 / 246 lb 33.6 / 111.6 kg | 103 / 275 lb 46.7 / 124.7 kg |
| 150 lb 68 kg | 36 / 188 lb 16.3 / 85.3 kg | 54 / 218 lb 24.5 / 98.9 kg | 78 / 258 lb 35.4 / 117 kg | 108 / 288 lb 49 / 130.6 kg |
| 160 lb 72.6 kg | 38 / 196 lb 17.2 / 88.9 kg | 56 / 228 lb 25.4 / 103.4 kg | 81 / 269 lb 36.7 / 122 kg | 113 / 301 lb 51.3 / 136.5 kg |
| 170 lb 77.1 kg | 39 / 204 lb 17.7 / 92.5 kg | 59 / 237 lb 26.8 / 107.5 kg | 85 / 280 lb 38.6 / 127 kg | 117 / 313 lb 53.1 / 142 kg |
| 180 lb 81.6 kg | 41 / 212 lb 18.6 / 96.2 kg | 61 / 246 lb 27.7 / 111.6 kg | 88 / 291 lb 39.9 / 132 kg | 122 / 325 lb 55.3 / 147.4 kg |
| 190 lb 86.2 kg | 42 / 220 lb 19.1 / 99.8 kg | 63 / 255 lb 28.6 / 115.7 kg | 91 / 302 lb 41.3 / 137 kg | 126 / 337 lb 57.2 / 152.9 kg |
| 200 lb 90.7 kg | 44 / 228 lb 20 / 103.4 kg | 65 / 264 lb 29.5 / 119.7 kg | 94 / 313 lb 42.6 / 142 kg | 131 / 349 lb 59.4 / 158.3 kg |
| 210 lb 95.3 kg | 45 / 235 lb 20.4 / 106.6 kg | 68 / 273 lb 30.8 / 123.8 kg | 98 / 323 lb 44.5 / 146.5 kg | 135 / 360 lb 61.2 / 163.3 kg |
| 220 lb 99.8 kg | 46 / 243 lb 20.9 / 110.2 kg | 70 / 281 lb 31.8 / 127.5 kg | 101 / 333 lb 45.8 / 151 kg | 139 / 372 lb 63 / 168.7 kg |
| 230 lb 104.3 kg | 48 / 250 lb 21.8 / 113.4 kg | 72 / 290 lb 32.7 / 131.5 kg | 104 / 343 lb 47.2 / 155.6 kg | 144 / 383 lb 65.3 / 173.7 kg |
| 240 lb 108.9 kg | 49 / 257 lb 22.2 / 116.6 kg | 74 / 298 lb 33.6 / 135.2 kg | 107 / 353 lb 48.5 / 160.1 kg | 148 / 394 lb 67.1 / 178.7 kg |
How Your Weighted Pistol Squat vs Barbell 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 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 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 lift more without requiring strength to increase pound for pound.
3. Find the barbell back squat strength level
The standards use the sex-specific high-bar, full-depth back squat thresholds from the individual tool after its approved two-thirds scaling migration. 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 squat more 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 weighted pistol squat | Use the canonical estimated max and adjust targets to exact bodyweight with the approved two-thirds rule. |
| Rate the barbell squat | Use total-barbell estimated max and adjust 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 Weighted Pistol Squat and Barbell 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 barbell back squat standard is higher; below zero means the weighted 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.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
98.9 → 182.3 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the weighted pistol squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the weighted pistol squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +199 lb +90.3 kg | +211 lb +95.7 kg | +219 lb +99.3 kg | +218 lb +98.9 kg |
| 130 lb 59 kg | +211 lb +95.7 kg | +222 lb +100.7 kg | +232 lb +105.2 kg | +230 lb +104.3 kg |
| 140 lb 63.5 kg | +221 lb +100.2 kg | +234 lb +106.1 kg | +243 lb +110.3 kg | +241 lb +109.3 kg |
| 150 lb 68 kg | +232 lb +105.2 kg | +244 lb +110.7 kg | +255 lb +115.7 kg | +253 lb +114.7 kg |
| 160 lb 72.6 kg | +242 lb +109.8 kg | +255 lb +115.7 kg | +266 lb +120.6 kg | +264 lb +119.7 kg |
| 170 lb 77.1 kg | +251 lb +113.8 kg | +266 lb +120.7 kg | +276 lb +125.2 kg | +275 lb +124.7 kg |
| 180 lb 81.6 kg | +261 lb +118.3 kg | +276 lb +125.2 kg | +288 lb +130.7 kg | +285 lb +129.2 kg |
| 190 lb 86.2 kg | +271 lb +122.9 kg | +286 lb +129.7 kg | +298 lb +135.2 kg | +296 lb +134.2 kg |
| 200 lb 90.7 kg | +281 lb +127.4 kg | +296 lb +134.3 kg | +309 lb +140.2 kg | +306 lb +138.8 kg |
| 210 lb 95.3 kg | +290 lb +131.5 kg | +306 lb +138.8 kg | +318 lb +144.2 kg | +316 lb +143.4 kg |
| 220 lb 99.8 kg | +299 lb +135.6 kg | +316 lb +143.3 kg | +329 lb +149.2 kg | +326 lb +147.9 kg |
| 230 lb 104.3 kg | +308 lb +139.7 kg | +325 lb +147.4 kg | +338 lb +153.3 kg | +336 lb +152.4 kg |
| 240 lb 108.9 kg | +317 lb +143.8 kg | +335 lb +151.9 kg | +348 lb +157.8 kg | +346 lb +157 kg |
| 250 lb 113.4 kg | +326 lb +147.9 kg | +344 lb +156.1 kg | +358 lb +162.4 kg | +356 lb +161.4 kg |
| 260 lb 117.9 kg | +334 lb +151.5 kg | +353 lb +160.1 kg | +367 lb +166.5 kg | +365 lb +165.5 kg |
| 270 lb 122.5 kg | +343 lb +155.6 kg | +362 lb +164.2 kg | +377 lb +171 kg | +374 lb +169.7 kg |
| 280 lb 127 kg | +351 lb +159.2 kg | +370 lb +167.9 kg | +386 lb +175.1 kg | +383 lb +173.7 kg |
| 290 lb 131.5 kg | +359 lb +162.9 kg | +379 lb +171.9 kg | +395 lb +179.1 kg | +392 lb +177.8 kg |
| 300 lb 136.1 kg | +367 lb +166.5 kg | +388 lb +176 kg | +404 lb +183.2 kg | +402 lb +182.3 kg |
How Women’s Weighted Pistol Squat and Barbell 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.
62.6 → 111.6 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell back squat standard minus the weighted pistol squat standard. A plus sign means the barbell back squat standard is higher. A minus sign means the weighted pistol squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +116 lb +52.7 kg | +125 lb +56.7 kg | +137 lb +62.2 kg | +138 lb +62.6 kg |
| 110 lb 49.9 kg | +124 lb +56.2 kg | +133 lb +60.3 kg | +147 lb +66.7 kg | +146 lb +66.2 kg |
| 120 lb 54.4 kg | +131 lb +59.4 kg | +141 lb +64 kg | +155 lb +70.3 kg | +155 lb +70.3 kg |
| 130 lb 59 kg | +138 lb +62.6 kg | +149 lb +67.6 kg | +164 lb +74.4 kg | +164 lb +74.3 kg |
| 140 lb 63.5 kg | +146 lb +66.2 kg | +156 lb +70.7 kg | +172 lb +78 kg | +172 lb +78 kg |
| 150 lb 68 kg | +152 lb +69 kg | +164 lb +74.4 kg | +180 lb +81.6 kg | +180 lb +81.6 kg |
| 160 lb 72.6 kg | +158 lb +71.7 kg | +172 lb +78 kg | +188 lb +85.3 kg | +188 lb +85.2 kg |
| 170 lb 77.1 kg | +165 lb +74.8 kg | +178 lb +80.7 kg | +195 lb +88.4 kg | +196 lb +88.9 kg |
| 180 lb 81.6 kg | +171 lb +77.6 kg | +185 lb +83.9 kg | +203 lb +92.1 kg | +203 lb +92.1 kg |
| 190 lb 86.2 kg | +178 lb +80.7 kg | +192 lb +87.1 kg | +211 lb +95.7 kg | +211 lb +95.7 kg |
| 200 lb 90.7 kg | +184 lb +83.4 kg | +199 lb +90.2 kg | +219 lb +99.4 kg | +218 lb +98.9 kg |
| 210 lb 95.3 kg | +190 lb +86.2 kg | +205 lb +93 kg | +225 lb +102 kg | +225 lb +102.1 kg |
| 220 lb 99.8 kg | +197 lb +89.3 kg | +211 lb +95.7 kg | +232 lb +105.2 kg | +233 lb +105.7 kg |
| 230 lb 104.3 kg | +202 lb +91.6 kg | +218 lb +98.8 kg | +239 lb +108.4 kg | +239 lb +108.4 kg |
| 240 lb 108.9 kg | +208 lb +94.4 kg | +224 lb +101.6 kg | +246 lb +111.6 kg | +246 lb +111.6 kg |
Weighted Pistol Squat and Barbell Squat Exercises Used by This Calculator
This calculator uses a strict weighted pistol squat test and a full-depth high-bar back squat. Use strict canonical Weighted Pistol Squat and Barbell Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical 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.
Use a raw high-bar squat below parallel
Enter the bar plus all plates. Keep the bar high on the traps, descend until the hip crease passes below the top of the knee, and stand to full hip and knee extension. Do not enter per-side plates, low-bar, box, pin, partial, Smith-machine, hack-squat, wrapped, suited, or assisted results.
Enter one recent Weighted Pistol Squat result and one recent Barbell Squat result
Use each exercise’s canonical input: Weight used for Weighted Pistol Squat and Total barbell weight for Barbell Squat.
Related Tools
- Barbell Back Squat (High-Bar, Full Depth) — View the individual Barbell Squat standards and next strength-level target.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Cossack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Half Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Pin Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Sumo Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.