OrthoRepForever Free
ProgramsStandardsExercises
OrthoRep

Evidence-based strength training, free and open source. Track your progress, follow proven programs, and reach your goals.

Product

  • Programs
  • Standards
  • Exercises

Resources

  • Open Data
  • GitHub Repo
  • Privacy Policy

Community

  • Contributors
  • Report a Bug
  • Discussions

© 2026 OrthoRep. All rights reserved.

Back to all standards
Squat

Goblet Squat

Strength Standards: Goblet Squat

LevelMaleFemale
Elite
1.15x BW0.80x BW
Advanced
0.85x BW0.58x BW
Intermediate
0.60x BW0.40x BW
Novice
0.40x BW0.25x BW
Untrained
0.25x BW0.15x BW

Source: Estimated single weight

Calculate Your Level

Related Exercises

Other squat exercises with strength standards:

  • Barbell Back Squat
  • Front Squat
  • Bulgarian Split Squat
  • Safety Bar Squat