Goblet squat weight standards

Goblet Squat Weight Standards For Men At Different Training Levels And Body Weights

Average goblet squat weight standards not only allow you to benchmark your performance against yourself but also against others.

For the average male, a good goblet squat weight is above 103 pounds. This is for a single dumbbell and a single repetition. However, a person’s goblet squat weight will also be affected by their training level and body weight.

These benchmarks were important for me when I first started doing the goblet squat, and I think it will also benefit you as well.

After all, you want to know if you’re doing a good job with your training right?

My research will give you the numbers YOU should be hitting for it to be deemed “respectable”.

You’ll also find out how to improve your goblet squat weight if your numbers are sub-standards.

Factors Affecting How Much Weight You Can Goblet Squat

3 factors affect how much weight you can goblet squat:

  1. Training Level. The longer you’ve been practicing the goblet squat, the more weight you can do. As a general rule, beginners have been practicing for at least 1 month, intermediates at least 2 years, and advanced at least 5 years.
  1. Body weight. The heavier you are, the more weight you can squat. That’s because body weight has a positive correlation with muscle mass.
  1. Rep number. The less reps you do, the more weight you can squat. This post focuses on a 8-12 rep range which is generally accepted to be a good rep range for building leg mass from goblet squatting.

Next, you’ll find out how these factors affect how much weight you can goblet squat.

Beginner Goblet Squat Weight Standards

A beginner has been practicing the goblet squat for at least 1 month.

Here’s how much weight you should be goblet squatting as a beginner:

Bodyweight1-rep max8-rep max9-rep max10-rep max11-rep max12-rep max
120lb
54kg
16lb
7kg
13lb
6kg
12lb
6kg
12lb
5kg
11lb
5kg
10lb
5kg
150lb
68kg
23lb
10kg
18lb
8kg
18lb
8kg
17lb
8kg
16lb
7kg
15lb
7kg
200lb
91kg
34lb
15kg
27lb
12kg
27lb
12kg
25lb
11kg
23lb
11kg
22lb
10kg
250lb
113kg
44lb
20kg
35lb
16kg
34lb
16kg
32lb
15kg
30lb
14kg
29lb
13kg
300lb
136kg
54lb
24kg
43lb
20kg
42lb
19kg
39lb
18kg
37lb
17kg
35lb
16kg
Male beginner goblet squat standards. Weights are for a single dumbbell.

Note: x-rep max is the maximum amount of weight you can lift for x-number of reps. Generally speaking, rep ranges closer to 1 are ideal for strength gains, whilst rep ranges closer to 12 are ideal for size gains (hypertrophy).

Here’s how much weight beginners should be goblet squatting as a percentage of body weight:

  • 120lb body weight – 9 to 13%.
  • 150lb body weight- 11 to 15%.
  • 200lb body weight- 12 to 17%.
  • 250lb body weight- 12 to 18%.
  • 300lb body weight- 12 to 18%.

Note: the percentage range in each body weight category reflects the weight differences for different rep numbers.

If you’ve been practicing the goblet squat for 1 month or more, and you’re above these averages, then you’re doing a good job!

Intermediate Goblet Squat Weight Standards

An intermediate has been practicing the goblet squat for at least 2 years.

Here’s how much weight you should be goblet squatting as an intermediate:

Bodyweight1-rep max8-rep max9-rep max10-rep max11-rep max12-rep max
120lb
54kg
69lb
31kg
55lb
25kg
54lb
24kg
50lb
23kg
48lb
22kg
45lb
20kg
150lb
68kg
83lb
38kg
66lb
30kg
65lb
29kg
61lb
27kg
57lb
26kg
54lb
24kg
200lb
91kg
103lb
47kg
82lb
37kg
80lb
36kg
75lb
34kg
71lb
32kg
67lb
30kg
250lb
113kg
120lb
54kg
96lb
44kg
94lb
42kg
88lb
40kg
83lb
38kg
78lb
35kg
300lb
136kg
135lb
61kg
108lb
49kg
105lb
48kg
99lb
45kg
93lb
42kg
88lb
40kg
Male intermediate goblet squat standards. Weights are for a single dumbbell.

Here’s how much weight intermediates should be goblet squatting as a percentage of body weight:

  • 120lb body weight – 40 to 58%.
  • 150lb body weight- 38 to 55%.
  • 200lb body weight- 36 to 52%.
  • 250lb body weight- 33 to 48%.
  • 300lb body weight- 31 to 45%.

If you’ve been practicing the goblet squat for 2 years or more, and you’re above these averages, then you’re doing a great job.

These are very respectable standards for beginners to aim for.

Advanced Goblet Squat Weight Standards

An advanced lifter has been practicing the goblet squat for at least 5 years.

Here’s how much weight you should be goblet squatting as an advanced lifter:

Bodyweight1-rep max8-rep max9-rep max10-rep max11-rep max12-rep max
120lb
54kg
110lb
50kg
88lb
40kg
86lb
39kg
80lb
36kg
76lb
34kg
72lb
32kg
150lb
68kg
128lb
58kg
102lb
46kg
100lb
45kg
93lb
42kg
88lb
40kg
83lb
38kg
200lb
91kg
152lb
69kg
122lb
55kg
119lb
54kg
111lb
50kg
105lb
48kg
99lb
45kg
250lb
113kg
173lb
78kg
138lb
63kg
135lb
61kg
126lb
57kg
119lb
54kg
112lb
51kg
300lb
136kg
191lb
87kg
153lb
69kg
149lb
68kg
139lb
63kg
132lb
60kg
124lb
56kg
Male advanced goblet squat standards. Weights are for a single dumbbell.

Here’s how much weight advanced lifters should be goblet squatting as a percentage of body weight:

  • 120lb body weight – 60 to 92%.
  • 150lb body weight- 55 to 85%.
  • 200lb body weight- 49 to 76%.
  • 250lb body weight- 45 to 69%.
  • 300lb body weight- 41 to 64%.

If you’ve been practicing the goblet squat for 5 years or more, and you’re above these averages, then you’re doing a fantastic job.

These are also very respectable standards for intermediates to aim for.

Average Male Goblet Squat Weight

The average US male weighs 197.9-lbs.

Here’s how much weight an average 200lb male should be goblet squatting at different training levels:

Training Level1-rep max8-rep max9-rep max10-rep max11-rep max12-rep max
Beginner34lb
15kg
27lb
12kg
27lb
12kg
25lb
11kg
23lb
11kg
22lb
10kg
Intermediate103lb
47kg
82lb
37kg
80lb
36kg
75lb
34kg
71lb
32kg
67lb
30kg
Advanced152lb
69kg
122lb
55kg
119lb
54kg
111lb
50kg
105lb
48kg
99lb
45kg
Goblet squat standards for a 200lb male at different training levels. Weights are for a single dumbbell.

Therefore the average man should be able to goblet squat 12-76% of their body weight.

The exact weight will depend on training experience and rep number (as seen in the aforementioned standards).

How Good Is Your Goblet Squat Vs Others?

Calculating your current goblet squat as a fraction of your body weight is a reliable way to compare your standards with others.

To do this, simply divide the weight of the dumbbell by your body weight.

Here are the percentages of males who can goblet squat their own body weight:

Goblet Squat Dumbbell 1RM Weight (As A Fraction Of Bodyweight)% Of People Who Can Do It
0.05x100%
0.10x99%
0.15x96%
0.20x93%
0.25x88%
0.30x82%
0.35x75%
0.40x68%
0.45x60%
0.50x52%
0.55x45%
0.60x38%
0.65x32%
0.70x26%
0.75x21%
0.80x17%
0.85x13%
0.90x10%
0.95x8%
1.00x6%
Percent of males aged 24-39 at 200lbs bodyweight who can goblet squat their body weight. Weights are for a single dumbbell
  • 75% of men can goblet squat 0.35x their bodyweight. This represents the lower percentile of males and is a respectable weight for absolute beginners to achieve. But you should aim for higher numbers with more training.
  • 50% of men can goblet squat 0.52x their bodyweight. This represents the median percentile of males and is a respectable weight for intermediates to achieve. It’s also a good target for beginners to aim for.
  • 25% of men can goblet squat 0.70x their bodyweight. This represents the upper percentile of males and is a respectable weight for advanced lifters. It’s also a good target for intermediates to aim for.

If you’re a skinny beginner struggling to build strength, there may be some crucial things you aren’t doing. If you’re interested, you can go to my other article for a 17-step essential guide to building your first 10 pounds of muscle.

Why the goblet squat can be difficult.

Reasons Your Goblet Squat May Be Below Average

Here are 5 common reasons why you’re goblet squat is not as good as you would like it to be:

1) You have weak quadricep, posterior chain, or core muscles.

The goblet squat is a quad-dominant exercise, mainly engaging the quadriceps.

But the posterior chain (hamstrings, glutes, and lower back) and core are also heavily engaged to stabilize the movement.

Weakness in any of these muscles can negatively impact goblet squat strength.

If you’re doing a lot of squats and still aren’t seeing any gains, it may be because you’re overtraining.

Check out my other article to find out why doing legs every day is bad.

2) Your grip strength is low.

Unlike many other squat variations, the goblet squat places a lot of emphasis on grip strength.

Why?

Well, you need to be able to hold the dumbbell tightly to perform the movement.

Therefore a weak grip represents a major choke point in goblet squat progression.

3) You aren’t keeping your back straight.

It’s important to keep a straight back during the goblet squat.

This means it should be kept neutral and not rounded forward.

Additionally, the back should be angled vertically and running parallel with the shins.

Keeping your chest up, head facing forward, and shoulder blades squeezed backward can help a lot with this.

If your back is curved or leaning forward, you’ll more likely struggle to goblet squat heavy loads.

4) Your elbows aren’t positioned correctly.

The elbows should be tucked tightly towards the torso in the goblet squat- imagine you’re trying to use them to clasp two books against the ribcage.

This braces the squat and allows you to hold the dumbbell firmly against your chest.

Keeping your elbows tight towards the body also serves another purpose.

It means they won’t bump into your inner thighs as you squat downwards.

This allows you to drop deeper and maximally engage your leg muscles.

If you don’t do this, then you may find your goblet squat progression stagnate in no time.

Note: there are also other dumbbell leg exercises you can do other than the goblet squat. Check out my other article for 36 of the best dumbbells moves for skinny guys.

5) You have valgus knees.

Valgus knees occur when your knees cave inwards during a squat.

Not only does this increase injury risk, but it also limits the amount of weight you can squat.

So how can you prevent valgus knees?

I like to stance my feet just wider than shoulder-width apart, open my hips, and point both feet slightly outwards.

Ways to improve your goblet squat strength.

How To Improve Your Goblet Squat

Now here are 5 tips you can use to improve your goblet squat strength:

1) Perfect your form to maximise leg muscle activation.

When form nuances are applied correctly, your legs will see greater muscle activation and strength development.

Here’s how to do the perfect goblet squat:

How To Perform Goblet Squats - Exercise Tutorial

“You don’t have to go ass-to-grass to get the most out of a goblet squat. But, equally, you do have to hit a depth that would actually count as a full rep.”

Edward Cooper, Mens Health.

2) Try goblet box squats to train explosive leg strength.

Box squats are a great alternative to the goblet squat if you’re struggling to achieve depth.

Here, you’re basically goblet squatting down onto a box.

Here’s what it looks like:

How To: Goblet Box Squat

The goblet box squat is awesome because the box assistance allows you to safely lift more weight, go low, and train explosive power in the legs.

It also makes it easier to do one-legged goblet squats.

These are a useful way to increase exercise intensity if you only have light dumbbells.

“If you’re going for maximum leg explosivity, introduce a pause at the bottom of the box squat”

Jeff Cavaliere, C.S.C.S, Athlean X.
Goblet box squat

Top tip: if you don’t have a box at home, then a chair or weight bench makes a cost-effective alternative.

I use and recommend the Flybird FB149 adjustable weight bench (link to check cheapest Amazon price).

Simply decline the backrest and stand over it at the position that’s most comfortable for your height.

And since the backrest slopes upwards, it can accommodate all user-heights.

As a bonus, the weight bench can also be used for other exercises like the split squat, bench press, and chest fly.

It can also be folded and stowed away after your workout.

3) Use resistance bands to prevent valgus knees.

Try using resistance bands if valgus knees are limiting your goblet squat weight.

This method forces you to push your knees outwards against the band, thereby preventing your knees from caving inwards.

“Place a loop resistance band around your thighs, just above your knees, and focus on keeping pressure on the band during the movement. This will help prevent valgus knees.”

Kinsey Mahaffey, NASM PT.
Use resistance bands to prevent valgus knee.

Top tip: most loop bands are too big for this application.

To get around this issue, you can fold the band until it’s just the right diameter.

Additionally, you should choose a band resistance that provides enough elasticity for your knees to push against, but not so much that you struggle to fight its elasticity.

This will vary depending on your current leg strength.

I currently use and recommend the Undersun Fitness bands (link for cheapest price).

The set comes with all the resistance levels you need.

They’re a bit more expensive than their budget competitors, but their durability and lifetime warranty makes them well worth it.

Furthermore, these bands can also be used to train the entire body with exercises like the banded squat, deadlift, and many others (Youtube James Grage for workouts).

If you intend to use these bands for whole-body training, then I’d highly recommend getting some gloves.

These will prevent the bands from shredding your hands.

I personally feel the Undersun gloves are overpriced.

I use the Ihuan ventilated neoprene gym gloves (link for cheapest price) instead.

I would advise against cheap brands as I’ve had 2 sets snap on me in the past.

I’d also advise against “booty bands” which have too small a diameter and are not very versatile.

4) Eat the right nutrition to fuel leg development.

If your goblet squat has been stagnating, then it’s worth looking at your nutrition.

The ideal diet for muscle growth requires at least 1g of protein and a 5-15% caloric surplus every day.

All the training in the world won’t provide any return on investment if you’re not eating enough protein and calories.

“In order to get the absolute most out of your squat workouts, you will need a good diet with lots of protein and optimal rest.”

Bodybuilding.com

Top tip: protein shakes are an affordable way to hit your protein and calorie targets if you struggle to eat enough food.

Maybe you lead a busy lifestyle or your appetite isn’t great.

The MyProtein Impact Whey (link to check cheapest price) contains 20g of protein and 100 calories per serving. The MyVegan Pea Protein is not as tasty but makes for a good vegan alternative.

Both are ideal for people with >12% body fat to make lean muscle gains with minimal fat storage.

If you’re uber skinny and have <12% body fat, then the Optimum Nutrition Serious Mass contains 50g protein and 1250 calories per serving.

It’s great for skinny guys trying to quickly bulk up and increase strength, but it’s a bit more expensive than the Impact Whey.

If you’re interested, you can also try mixing a scoop of MyProtein Creatine Monohydrate into your shakes.

Creatine is a naturally occurring molecule in your body and helps your muscles utilize energy better.

It will help you goblet squat heavier weights for more reps.

I’ve tried them all and I’m still using the Impact Whey and creatine!

Don’t Miss Out!

Use codes:

TAKE40 (40% off MyProtein USA)

or…

1KFWV-OQ2T-XHBM (29% off MyProtein UK)

Valid at time of writing

5) Decrease tempo and increase load when you are ready.

Once you’ve nailed your goblet squat form, you should find ways to increase intensity.

This provides more muscle stimulation and drives leg strength gains.

The best way to do this is to reduce your squat tempo and progressive overload every week.

I like to count 4 seconds up and 4 seconds down for each rep.

Regarding progressive overload, I’d recommend adding 5lbs to your squat each week.

But only do so when you can do all your current reps with good form.

Top tip: the best dumbbells for home goblet squats should satisfy 2 criteria:

  1. Heavy poundages (70-90lbs per dumbbell).
  2. Small weight increments (2.5-5lbs per dumbbell).

Heavy poundages allow for long-term strength progression, whilst small weight increments allow for slight but regular overloading each week.

I use and recommend the Powerblock Elite series (link to check cheapest price).

They satisfy both criteria, have awesome reviews, and are backed by the Powerblock 5-year warranty and customer support.

You can upgrade their weight with the stage 2 and stage 3 addon kits whenever you’re ready.

If you’re on a budget, then the Yes4All spinlock dumbbells are much more affordable.

But just know that their weight increments are also much larger.

I’ve used cheap plastic spinlock dumbbells in the past and would not recommend them. They are way too light and not very durable.

How These Standards Were Calculated

The numbers for my research were sourced from Strength Level’s database of 10,000 user-generated goblet squats.

Goblet squat weight standards for men.

Average goblet squat standards.

Goblet squat 1RMs were taken from the Strength Level database.

These were then multiplied by the following fractions to get the 8-12RM weights:

  • x0.80 for 8RM.
  • x0.78 for 9RM.
  • x0.73 for 10RM.
  • x0.69 for 11RM.
  • x0.65 for 12RM
Goblet squat body weight standards.

% of people who can goblet squat their body weight

The Strength Level database also allows for different goblet squat weights to be sampled against a total population.

I sampled a variety of dumbbell incline press weights for a 200-lb male beginner aged 24-39.

Conclusion

I’ve shared with you goblet squat standards for different training levels and body weights.

If you’re above these averages, then you’re lifting a very respectable weight and you should be proud of yourself.

But if you’re below average, then you can try some of the tips I shared to improve your goblet squat.

How much weight do you currently goblet squat?

Let me know in the comments!

Or check out my other posts to find out dumbbell incline press standards, dumbbell shoulder press standards, dumbbell row standards, and dumbbell squat standards!

Thanks for reading guys!

Peace Out,

Kal

(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)

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