Hack Squat Standards for Men and Women (lb)

Measured in lb

Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Hack Squat standards are based on 315,903 lifts by Strength Level users

Hack Squat Standards for Men and Women (lb) - Strength Level (2)

How To

Male
Female

Male

Male Hack Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	119 lb
Novice	215 lb
Intermediate	347 lb
Advanced	510 lb
Elite	694 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	2.00x
Advanced	2.75x
Elite	4.00x

How much should I be able to Hack Squat? (lb)

What is the average Hack Squat? The average Hack Squat weight for a male lifter is 347 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hack Squat? Male beginners should aim to lift 119 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	112	203	322	461
120	61	129	226	351	495
130	73	146	248	378	527
140	85	162	270	404	558
150	97	178	290	430	588
160	109	194	311	454	617
170	120	210	330	478	644
180	132	225	349	501	670
190	143	240	368	523	696
200	154	254	385	544	720
210	165	268	403	565	744
220	176	282	420	585	767
230	187	296	436	604	790
240	198	309	453	623	811
250	208	322	468	642	832
260	219	335	484	660	853
270	229	348	499	677	873
280	239	360	514	694	892
290	249	372	528	711	911
300	258	384	542	727	930
310	268	396	556	743	948

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	183	295	434	591
20	116	210	338	497	677
25	119	215	347	510	694
30	119	215	347	510	694
35	119	215	347	510	694
40	119	215	347	510	694
45	113	204	329	484	659
50	106	192	309	454	618
55	98	177	286	420	572
60	89	162	261	383	522
65	81	146	236	346	472
70	72	131	211	311	423
75	65	117	189	278	378
80	58	105	169	248	338
85	52	94	152	223	303
90	47	85	137	201	273

How many sets and reps of Hack Squat should I do?

These are the most popular Hack Squat workouts done by male lifters:

3x10 17%

3x8 10%

3x12 10%

4x10 9%

4x8 6%

2x10 4%

4x12 4%

3x6 4%

3x5 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	436
2	3	8	10%	252
2	3	12	10%	252
4	4	10	9%	225
5	4	8	6%	148
6	2	10	4%	110
7	4	12	4%	101
8	3	6	4%	98
9	3	5	3%	85
10	4	6	3%	65

Calculate Your Strength Level

Female

Female Hack Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	49 lb
Novice	112 lb
Intermediate	207 lb
Advanced	329 lb
Elite	473 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.75x
Intermediate	1.50x
Advanced	2.25x
Elite	3.25x

How much should I be able to Hack Squat? (lb)

What is the average Hack Squat? The average Hack Squat weight for a female lifter is 207 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Hack Squat? Female beginners should aim to lift 49 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

How many sets and reps of Hack Squat should I do?

These are the most popular Hack Squat workouts done by female lifters:

3x10 19%

3x12 15%

4x10 10%

4x12 8%

4x8 7%

3x8 6%

2x10 5%

4x15 3%

3x6 3%

2x8 2%

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	139
2	3	12	15%	112
3	4	10	10%	75
4	4	12	8%	57
5	4	8	7%	52
6	3	8	6%	46
7	2	10	5%	35
8	4	15	3%	24
9	3	6	3%	23
10	2	8	2%	16

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Bench Press 38,666,886 lifts

Squat 20,575,092 lifts

Deadlift 19,089,477 lifts

Shoulder Press 4,585,696 lifts

Dumbbell Bench Press 3,546,207 lifts

Pull Ups 3,283,281 lifts

Dumbbell Curl 2,683,382 lifts

Barbell Curl 2,049,719 lifts

Push Ups 1,962,366 lifts

Sled Leg Press 1,822,175 lifts

Dumbbell Shoulder Press 1,685,127 lifts

Bent Over Row 1,672,964 lifts

Suggest Exercise

Hack Squat Standards for Men and Women (lb) - Strength Level (2024)

Measured in lb

Hack Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Male

Male Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hack Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hack Squat should I do?

Calculate Your Strength Level

Female

Female Hack Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Hack Squat? (lb)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Hack Squat should I do?

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

More Exercises

Other Languages

References

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	112	203	322	461
120	61	129	226	351	495
130	73	146	248	378	527
140	85	162	270	404	558
150	97	178	290	430	588
160	109	194	311	454	617
170	120	210	330	478	644
180	132	225	349	501	670
190	143	240	368	523	696
200	154	254	385	544	720
210	165	268	403	565	744
220	176	282	420	585	767
230	187	296	436	604	790
240	198	309	453	623	811
250	208	322	468	642	832
260	219	335	484	660	853
270	229	348	499	677	873
280	239	360	514	694	892
290	249	372	528	711	911
300	258	384	542	727	930
310	268	396	556	743	948

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	183	295	434	591
20	116	210	338	497	677
25	119	215	347	510	694
30	119	215	347	510	694
35	119	215	347	510	694
40	119	215	347	510	694
45	113	204	329	484	659
50	106	192	309	454	618
55	98	177	286	420	572
60	89	162	261	383	522
65	81	146	236	346	472
70	72	131	211	311	423
75	65	117	189	278	378
80	58	105	169	248	338
85	52	94	152	223	303
90	47	85	137	201	273

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	436
2	3	8	10%	252
2	3	12	10%	252
4	4	10	9%	225
5	4	8	6%	148
6	2	10	4%	110
7	4	12	4%	101
8	3	6	4%	98
9	3	5	3%	85
10	4	6	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	139
2	3	12	15%	112
3	4	10	10%	75
4	4	12	8%	57
5	4	8	7%	52
6	3	8	6%	46
7	2	10	5%	35
8	4	15	3%	24
9	3	6	3%	23
10	2	8	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	112	203	322	461
120	61	129	226	351	495
130	73	146	248	378	527
140	85	162	270	404	558
150	97	178	290	430	588
160	109	194	311	454	617
170	120	210	330	478	644
180	132	225	349	501	670
190	143	240	368	523	696
200	154	254	385	544	720
210	165	268	403	565	744
220	176	282	420	585	767
230	187	296	436	604	790
240	198	309	453	623	811
250	208	322	468	642	832
260	219	335	484	660	853
270	229	348	499	677	873
280	239	360	514	694	892
290	249	372	528	711	911
300	258	384	542	727	930
310	268	396	556	743	948

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	183	295	434	591
20	116	210	338	497	677
25	119	215	347	510	694
30	119	215	347	510	694
35	119	215	347	510	694
40	119	215	347	510	694
45	113	204	329	484	659
50	106	192	309	454	618
55	98	177	286	420	572
60	89	162	261	383	522
65	81	146	236	346	472
70	72	131	211	311	423
75	65	117	189	278	378
80	58	105	169	248	338
85	52	94	152	223	303
90	47	85	137	201	273

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	436
2	3	8	10%	252
2	3	12	10%	252
4	4	10	9%	225
5	4	8	6%	148
6	2	10	4%	110
7	4	12	4%	101
8	3	6	4%	98
9	3	5	3%	85
10	4	6	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	139
2	3	12	15%	112
3	4	10	10%	75
4	4	12	8%	57
5	4	8	7%	52
6	3	8	6%	46
7	2	10	5%	35
8	4	15	3%	24
9	3	6	3%	23
10	2	8	2%	16

BW	Beg.	Nov.	Int.	Adv.	Elite
110	50	112	203	322	461
120	61	129	226	351	495
130	73	146	248	378	527
140	85	162	270	404	558
150	97	178	290	430	588
160	109	194	311	454	617
170	120	210	330	478	644
180	132	225	349	501	670
190	143	240	368	523	696
200	154	254	385	544	720
210	165	268	403	565	744
220	176	282	420	585	767
230	187	296	436	604	790
240	198	309	453	623	811
250	208	322	468	642	832
260	219	335	484	660	853
270	229	348	499	677	873
280	239	360	514	694	892
290	249	372	528	711	911
300	258	384	542	727	930
310	268	396	556	743	948

Age	Beg.	Nov.	Int.	Adv.	Elite
15	101	183	295	434	591
20	116	210	338	497	677
25	119	215	347	510	694
30	119	215	347	510	694
35	119	215	347	510	694
40	119	215	347	510	694
45	113	204	329	484	659
50	106	192	309	454	618
55	98	177	286	420	572
60	89	162	261	383	522
65	81	146	236	346	472
70	72	131	211	311	423
75	65	117	189	278	378
80	58	105	169	248	338
85	52	94	152	223	303
90	47	85	137	201	273

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	436
2	3	8	10%	252
2	3	12	10%	252
4	4	10	9%	225
5	4	8	6%	148
6	2	10	4%	110
7	4	12	4%	101
8	3	6	4%	98
9	3	5	3%	85
10	4	6	3%	65

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22	67	140	239	359
100	28	76	153	257	381
110	33	85	166	274	401
120	39	94	178	289	420
130	44	103	190	304	438
140	50	111	201	318	454
150	55	119	212	331	470
160	60	127	222	344	485
170	66	134	232	356	500
180	71	141	241	368	514
190	76	148	250	379	527
200	80	155	259	390	539
210	85	162	268	400	552
220	90	168	276	410	563
230	94	174	284	420	575
240	99	180	291	429	586
250	103	186	299	438	596
260	108	192	306	447	607

Age	Beg.	Nov.	Int.	Adv.	Elite
15	42	96	176	280	402
20	48	110	201	321	460
25	49	112	207	329	473
30	49	112	207	329	473
35	49	112	207	329	473
40	49	112	207	329	473
45	47	107	196	312	448
50	44	100	184	293	421
55	40	93	170	271	389
60	37	84	155	247	355
65	33	76	140	223	321
70	30	69	126	201	288
75	27	61	113	179	257
80	24	55	101	160	230
85	21	49	90	144	206
90	19	44	81	130	186

Rank	Sets	Reps	Percent	Workouts
1	3	10	19%	139
2	3	12	15%	112
3	4	10	10%	75
4	4	12	8%	57
5	4	8	7%	52
6	3	8	6%	46
7	2	10	5%	35
8	4	15	3%	24
9	3	6	3%	23
10	2	8	2%	16