Zercher Squats vs Goblet Squat Strength Standards
Compare your Zercher 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.
For Zercher Squat, enter total barbell weight. For Goblet Squat, enter the weight of the single dumbbell or kettlebell held at the chest. Use a full-depth Zercher squat with the bar fixed in the elbow creases and a full standing lockout and a full-depth goblet squat with one dumbbell or kettlebell held at the chest. 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.
Zercher Squats vs Goblet Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the Zercher 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 Zercher 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 Zercher 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 Zercher Squat vs Goblet Squat Standards
How to read the table: The first number is Zercher 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 | 98 / 56 lb 44.5 / 25.4 kg | 126 / 80 lb 57.2 / 36.3 kg | 160 / 112 lb 72.6 / 50.8 kg | 203 / 147 lb 92.1 / 66.7 kg |
| 130 lb 59 kg | 103 / 59 lb 46.7 / 26.8 kg | 133 / 84 lb 60.3 / 38.1 kg | 169 / 118 lb 76.7 / 53.5 kg | 214 / 155 lb 97.1 / 70.3 kg |
| 140 lb 63.5 kg | 109 / 62 lb 49.4 / 28.1 kg | 140 / 88 lb 63.5 / 39.9 kg | 178 / 124 lb 80.7 / 56.2 kg | 225 / 163 lb 102.1 / 73.9 kg |
| 150 lb 68 kg | 114 / 65 lb 51.7 / 29.5 kg | 146 / 92 lb 66.2 / 41.7 kg | 186 / 130 lb 84.4 / 59 kg | 236 / 171 lb 107 / 77.6 kg |
| 160 lb 72.6 kg | 119 / 68 lb 54 / 30.8 kg | 152 / 96 lb 68.9 / 43.5 kg | 194 / 136 lb 88 / 61.7 kg | 246 / 178 lb 111.6 / 80.7 kg |
| 170 lb 77.1 kg | 123 / 71 lb 55.8 / 32.2 kg | 159 / 100 lb 72.1 / 45.4 kg | 202 / 141 lb 91.6 / 64 kg | 256 / 186 lb 116.1 / 84.4 kg |
| 180 lb 81.6 kg | 128 / 73 lb 58.1 / 33.1 kg | 165 / 104 lb 74.8 / 47.2 kg | 210 / 147 lb 95.3 / 66.7 kg | 266 / 193 lb 120.7 / 87.5 kg |
| 190 lb 86.2 kg | 133 / 76 lb 60.3 / 34.5 kg | 171 / 108 lb 77.6 / 49 kg | 218 / 152 lb 98.9 / 68.9 kg | 276 / 200 lb 125.2 / 90.7 kg |
| 200 lb 90.7 kg | 138 / 79 lb 62.6 / 35.8 kg | 177 / 112 lb 80.3 / 50.8 kg | 226 / 157 lb 102.5 / 71.2 kg | 286 / 207 lb 129.7 / 93.9 kg |
| 210 lb 95.3 kg | 142 / 81 lb 64.4 / 36.7 kg | 183 / 115 lb 83 / 52.2 kg | 233 / 162 lb 105.7 / 73.5 kg | 295 / 214 lb 133.8 / 97.1 kg |
| 220 lb 99.8 kg | 147 / 84 lb 66.7 / 38.1 kg | 189 / 119 lb 85.7 / 54 kg | 240 / 168 lb 108.9 / 76.2 kg | 304 / 221 lb 137.9 / 100.2 kg |
| 230 lb 104.3 kg | 151 / 86 lb 68.5 / 39 kg | 194 / 123 lb 88 / 55.8 kg | 248 / 173 lb 112.5 / 78.5 kg | 313 / 227 lb 142 / 103 kg |
| 240 lb 108.9 kg | 155 / 89 lb 70.3 / 40.4 kg | 200 / 126 lb 90.7 / 57.2 kg | 255 / 178 lb 115.7 / 80.7 kg | 323 / 234 lb 146.5 / 106.1 kg |
| 250 lb 113.4 kg | 160 / 91 lb 72.6 / 41.3 kg | 205 / 130 lb 93 / 59 kg | 262 / 183 lb 118.8 / 83 kg | 331 / 240 lb 150.1 / 108.9 kg |
| 260 lb 117.9 kg | 164 / 94 lb 74.4 / 42.6 kg | 211 / 133 lb 95.7 / 60.3 kg | 269 / 187 lb 122 / 84.8 kg | 340 / 247 lb 154.2 / 112 kg |
| 270 lb 122.5 kg | 168 / 96 lb 76.2 / 43.5 kg | 216 / 137 lb 98 / 62.1 kg | 276 / 192 lb 125.2 / 87.1 kg | 349 / 253 lb 158.3 / 114.8 kg |
| 280 lb 127 kg | 172 / 98 lb 78 / 44.5 kg | 221 / 140 lb 100.2 / 63.5 kg | 282 / 197 lb 127.9 / 89.4 kg | 357 / 259 lb 161.9 / 117.5 kg |
| 290 lb 131.5 kg | 176 / 101 lb 79.8 / 45.8 kg | 227 / 143 lb 103 / 64.9 kg | 289 / 201 lb 131.1 / 91.2 kg | 366 / 265 lb 166 / 120.2 kg |
| 300 lb 136.1 kg | 180 / 103 lb 81.6 / 46.7 kg | 232 / 146 lb 105.2 / 66.2 kg | 296 / 206 lb 134.3 / 93.4 kg | 374 / 271 lb 169.6 / 122.9 kg |
Women’s Zercher Squat vs Goblet Squat Standards
How to read the table: The first number is Zercher 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 | 69 / 40 lb 31.3 / 18.1 kg | 92 / 60 lb 41.7 / 27.2 kg | 121 / 82 lb 54.9 / 37.2 kg | 149 / 105 lb 67.6 / 47.6 kg |
| 110 lb 49.9 kg | 73 / 43 lb 33.1 / 19.5 kg | 98 / 63 lb 44.5 / 28.6 kg | 128 / 88 lb 58.1 / 39.9 kg | 159 / 112 lb 72.1 / 50.8 kg |
| 120 lb 54.4 kg | 78 / 46 lb 35.4 / 20.9 kg | 103 / 67 lb 46.7 / 30.4 kg | 136 / 93 lb 61.7 / 42.2 kg | 168 / 119 lb 76.2 / 54 kg |
| 130 lb 59 kg | 82 / 48 lb 37.2 / 21.8 kg | 109 / 71 lb 49.4 / 32.2 kg | 144 / 98 lb 65.3 / 44.5 kg | 177 / 125 lb 80.3 / 56.7 kg |
| 140 lb 63.5 kg | 86 / 51 lb 39 / 23.1 kg | 115 / 74 lb 52.2 / 33.6 kg | 151 / 103 lb 68.5 / 46.7 kg | 186 / 132 lb 84.4 / 59.9 kg |
| 150 lb 68 kg | 90 / 53 lb 40.8 / 24 kg | 120 / 78 lb 54.4 / 35.4 kg | 158 / 108 lb 71.7 / 49 kg | 195 / 138 lb 88.5 / 62.6 kg |
| 160 lb 72.6 kg | 94 / 55 lb 42.6 / 24.9 kg | 125 / 81 lb 56.7 / 36.7 kg | 165 / 113 lb 74.8 / 51.3 kg | 204 / 144 lb 92.5 / 65.3 kg |
| 170 lb 77.1 kg | 98 / 58 lb 44.5 / 26.3 kg | 130 / 85 lb 59 / 38.6 kg | 172 / 117 lb 78 / 53.1 kg | 212 / 150 lb 96.2 / 68 kg |
| 180 lb 81.6 kg | 102 / 60 lb 46.3 / 27.2 kg | 136 / 88 lb 61.7 / 39.9 kg | 178 / 122 lb 80.7 / 55.3 kg | 220 / 156 lb 99.8 / 70.8 kg |
| 190 lb 86.2 kg | 105 / 62 lb 47.6 / 28.1 kg | 140 / 91 lb 63.5 / 41.3 kg | 185 / 126 lb 83.9 / 57.2 kg | 228 / 162 lb 103.4 / 73.5 kg |
| 200 lb 90.7 kg | 109 / 64 lb 49.4 / 29 kg | 145 / 94 lb 65.8 / 42.6 kg | 191 / 131 lb 86.6 / 59.4 kg | 236 / 167 lb 107 / 75.7 kg |
| 210 lb 95.3 kg | 113 / 66 lb 51.3 / 29.9 kg | 150 / 98 lb 68 / 44.5 kg | 198 / 135 lb 89.8 / 61.2 kg | 244 / 173 lb 110.7 / 78.5 kg |
| 220 lb 99.8 kg | 116 / 68 lb 52.6 / 30.8 kg | 155 / 101 lb 70.3 / 45.8 kg | 204 / 139 lb 92.5 / 63 kg | 252 / 178 lb 114.3 / 80.7 kg |
| 230 lb 104.3 kg | 120 / 70 lb 54.4 / 31.8 kg | 160 / 104 lb 72.6 / 47.2 kg | 210 / 144 lb 95.3 / 65.3 kg | 259 / 184 lb 117.5 / 83.5 kg |
| 240 lb 108.9 kg | 123 / 73 lb 55.8 / 33.1 kg | 164 / 107 lb 74.4 / 48.5 kg | 216 / 148 lb 98 / 67.1 kg | 267 / 189 lb 121.1 / 85.7 kg |
How Your Zercher Squats 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 Zercher squat strength level
The Zercher squat standards use the exercise-specific targets from the individual Zercher 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 lift more total barbell weight without requiring strength to increase pound for pound.
3. Find the goblet squat strength level
The goblet squat standards use the exercise-specific targets 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 weight 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 Zercher squat | Adjust Zercher squat targets to exact bodyweight 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 Zercher Squats 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 Zercher 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.
25.4 → 46.7 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Zercher squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | −42 lb −19.1 kg | −46 lb −20.9 kg | −48 lb −21.8 kg | −56 lb −25.4 kg |
| 130 lb 59 kg | −44 lb −19.9 kg | −49 lb −22.2 kg | −51 lb −23.2 kg | −59 lb −26.8 kg |
| 140 lb 63.5 kg | −47 lb −21.3 kg | −52 lb −23.6 kg | −54 lb −24.5 kg | −62 lb −28.2 kg |
| 150 lb 68 kg | −49 lb −22.2 kg | −54 lb −24.5 kg | −56 lb −25.4 kg | −65 lb −29.4 kg |
| 160 lb 72.6 kg | −51 lb −23.2 kg | −56 lb −25.4 kg | −58 lb −26.3 kg | −68 lb −30.9 kg |
| 170 lb 77.1 kg | −52 lb −23.6 kg | −59 lb −26.7 kg | −61 lb −27.6 kg | −70 lb −31.7 kg |
| 180 lb 81.6 kg | −55 lb −25 kg | −61 lb −27.6 kg | −63 lb −28.6 kg | −73 lb −33.2 kg |
| 190 lb 86.2 kg | −57 lb −25.8 kg | −63 lb −28.6 kg | −66 lb −30 kg | −76 lb −34.5 kg |
| 200 lb 90.7 kg | −59 lb −26.8 kg | −65 lb −29.5 kg | −69 lb −31.3 kg | −79 lb −35.8 kg |
| 210 lb 95.3 kg | −61 lb −27.7 kg | −68 lb −30.8 kg | −71 lb −32.2 kg | −81 lb −36.7 kg |
| 220 lb 99.8 kg | −63 lb −28.6 kg | −70 lb −31.7 kg | −72 lb −32.7 kg | −83 lb −37.7 kg |
| 230 lb 104.3 kg | −65 lb −29.5 kg | −71 lb −32.2 kg | −75 lb −34 kg | −86 lb −39 kg |
| 240 lb 108.9 kg | −66 lb −29.9 kg | −74 lb −33.5 kg | −77 lb −35 kg | −89 lb −40.4 kg |
| 250 lb 113.4 kg | −69 lb −31.3 kg | −75 lb −34 kg | −79 lb −35.8 kg | −91 lb −41.2 kg |
| 260 lb 117.9 kg | −70 lb −31.8 kg | −78 lb −35.4 kg | −82 lb −37.2 kg | −93 lb −42.2 kg |
| 270 lb 122.5 kg | −72 lb −32.7 kg | −79 lb −35.9 kg | −84 lb −38.1 kg | −96 lb −43.5 kg |
| 280 lb 127 kg | −74 lb −33.5 kg | −81 lb −36.7 kg | −85 lb −38.5 kg | −98 lb −44.4 kg |
| 290 lb 131.5 kg | −75 lb −34 kg | −84 lb −38.1 kg | −88 lb −39.9 kg | −101 lb −45.8 kg |
| 300 lb 136.1 kg | −77 lb −34.9 kg | −86 lb −39 kg | −90 lb −40.9 kg | −103 lb −46.7 kg |
How Women’s Zercher Squats 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.
20 → 35.4 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the goblet squat standard minus the Zercher squat standard. A plus sign means the goblet squat standard is higher. A minus sign means the Zercher squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | −29 lb −13.2 kg | −32 lb −14.5 kg | −39 lb −17.7 kg | −44 lb −20 kg |
| 110 lb 49.9 kg | −30 lb −13.6 kg | −35 lb −15.9 kg | −40 lb −18.2 kg | −47 lb −21.3 kg |
| 120 lb 54.4 kg | −32 lb −14.5 kg | −36 lb −16.3 kg | −43 lb −19.5 kg | −49 lb −22.2 kg |
| 130 lb 59 kg | −34 lb −15.4 kg | −38 lb −17.2 kg | −46 lb −20.8 kg | −52 lb −23.6 kg |
| 140 lb 63.5 kg | −35 lb −15.9 kg | −41 lb −18.6 kg | −48 lb −21.8 kg | −54 lb −24.5 kg |
| 150 lb 68 kg | −37 lb −16.8 kg | −42 lb −19 kg | −50 lb −22.7 kg | −57 lb −25.9 kg |
| 160 lb 72.6 kg | −39 lb −17.7 kg | −44 lb −20 kg | −52 lb −23.5 kg | −60 lb −27.2 kg |
| 170 lb 77.1 kg | −40 lb −18.2 kg | −45 lb −20.4 kg | −55 lb −24.9 kg | −62 lb −28.2 kg |
| 180 lb 81.6 kg | −42 lb −19.1 kg | −48 lb −21.8 kg | −56 lb −25.4 kg | −64 lb −29 kg |
| 190 lb 86.2 kg | −43 lb −19.5 kg | −49 lb −22.2 kg | −59 lb −26.7 kg | −66 lb −29.9 kg |
| 200 lb 90.7 kg | −45 lb −20.4 kg | −51 lb −23.2 kg | −60 lb −27.2 kg | −69 lb −31.3 kg |
| 210 lb 95.3 kg | −47 lb −21.4 kg | −52 lb −23.5 kg | −63 lb −28.6 kg | −71 lb −32.2 kg |
| 220 lb 99.8 kg | −48 lb −21.8 kg | −54 lb −24.5 kg | −65 lb −29.5 kg | −74 lb −33.6 kg |
| 230 lb 104.3 kg | −50 lb −22.6 kg | −56 lb −25.4 kg | −66 lb −30 kg | −75 lb −34 kg |
| 240 lb 108.9 kg | −50 lb −22.7 kg | −57 lb −25.9 kg | −68 lb −30.9 kg | −78 lb −35.4 kg |
Zercher Squats and Goblet Squat Exercises Used by This Calculator
This calculator uses a full-depth barbell Zercher squat and a full-depth goblet squat. Use a full-depth barbell Zercher squat with the bar fixed in the elbow creases and a full-depth single-weight goblet squat held at the chest. Do not substitute front squats, safety-bar squats, double-kettlebell squats, machine or Smith-machine squats, partial reps, assisted reps, thigh-rested reps, or heavily padded Zercher variations that change the difficulty.
Use a full-depth Zercher squat with the bar in the elbow creases
Hold the bar securely in the elbow creases close to the torso, squat until the hip crease is below the top of the knee, and return to full standing without dropping the elbows, repositioning the bar, or collapsing forward. Do not enter a front squat, safety-bar squat, machine squat, Smith-machine squat, partial rep, or heavily padded variation that changes the difficulty.
Use one weight held in the goblet position
Hold one dumbbell or kettlebell at chest height, squat until the hip crease is below the top of the knee, and stand to full lockout while the weight stays at the chest. Do not enter a barbell, double-kettlebell, machine, Smith-machine, partial, assisted, supported, or thigh-rested squat.
Enter one recent Zercher Squat set and one recent Goblet Squat set
Enter total barbell weight for Zercher Squat and the single implement’s weight for Goblet Squat, plus strict reps for each. Use whole numbers from 1 to 12; pounds and kilograms can be mixed.
Related Tools
- Zercher Squat — View the individual Zercher Squat standards and next strength-level target.
- Goblet Squat — View the individual Goblet Squat standards and next strength-level target.
- Barbell Front Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Dumbbell Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Overhead Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.