Whole Body
Chest
Back
Shoulder
Arm
Leg
Core
Bodyweight Squat
| Muscle Group | Muscles |
|---|---|
| Primary Muscles | Quadriceps Femoris, Gluteus Maximus |
| Secondary Muscles | Hamstring, Adductor Muscle Group, Tricep Surae |
| Stabilizer Muscles | Abdominal External Oblique, Erector Spinae |
| Grip Muscles | None |
| Level |  |
 |
|---|---|---|
| Beg. | < 1 | < 1 |
| Nov. | 16 | 8 |
| Int. | 57 | 39 |
| Adv. | 113 | 81 |
| Pro | 178 | 131 |
Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 50 | < 1 | 12 | 62 | 131 | 215 |
| 55 | < 1 | 14 | 61 | 127 | 205 |
| 60 | < 1 | 15 | 61 | 122 | 197 |
| 65 | < 1 | 16 | 60 | 119 | 189 |
| 70 | < 1 | 16 | 59 | 115 | 181 |
| 75 | < 1 | 17 | 58 | 111 | 175 |
| 80 | < 1 | 17 | 56 | 108 | 169 |
| 85 | < 1 | 17 | 55 | 105 | 163 |
| 90 | < 1 | 17 | 54 | 102 | 157 |
| 95 | < 1 | 17 | 53 | 99 | 152 |
| 100 | < 1 | 17 | 52 | 96 | 148 |
| 105 | < 1 | 17 | 51 | 94 | 143 |
| 110 | < 1 | 17 | 50 | 91 | 139 |
| 115 | < 1 | 17 | 49 | 89 | 135 |
| 120 | < 1 | 16 | 48 | 87 | 132 |
| 125 | < 1 | 16 | 47 | 85 | 128 |
| 130 | < 1 | 16 | 46 | 83 | 125 |
| 135 | < 1 | 16 | 45 | 81 | 122 |
| 140 | < 1 | 15 | 44 | 79 | 119 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 9 | 44 | 91 | 147 |
| 20 | < 1 | 14 | 55 | 109 | 173 |
| 25 | < 1 | 16 | 57 | 113 | 178 |
| 30 | < 1 | 16 | 57 | 113 | 178 |
| 35 | < 1 | 16 | 57 | 113 | 178 |
| 40 | < 1 | 16 | 57 | 113 | 178 |
| 45 | < 1 | 13 | 53 | 105 | 167 |
| 50 | < 1 | 11 | 48 | 97 | 155 |
| 55 | < 1 | 8 | 42 | 87 | 141 |
| 60 | < 1 | 6 | 36 | 77 | 126 |
| 65 | < 1 | 2 | 29 | 67 | 111 |
| 70 | < 1 | < 1 | 23 | 57 | 97 |
| 75 | < 1 | < 1 | 18 | 48 | 84 |
| 80 | < 1 | < 1 | 13 | 40 | 72 |
| 85 | < 1 | < 1 | 9 | 33 | 61 |
| 90 | < 1 | < 1 | 6 | 26 | 52 |
| BW | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 40 | < 1 | 7 | 46 | 101 | 167 |
| 45 | < 1 | 8 | 45 | 96 | 157 |
| 50 | < 1 | 8 | 43 | 91 | 147 |
| 55 | < 1 | 9 | 42 | 86 | 139 |
| 60 | < 1 | 9 | 40 | 82 | 132 |
| 65 | < 1 | 9 | 39 | 79 | 125 |
| 70 | < 1 | 9 | 37 | 75 | 119 |
| 75 | < 1 | 8 | 36 | 72 | 114 |
| 80 | < 1 | 8 | 35 | 69 | 109 |
| 85 | < 1 | 8 | 33 | 66 | 105 |
| 90 | < 1 | 8 | 32 | 64 | 101 |
| 95 | < 1 | 7 | 31 | 61 | 97 |
| 100 | < 1 | 7 | 30 | 59 | 93 |
| 105 | < 1 | 7 | 29 | 57 | 90 |
| 110 | < 1 | 7 | 28 | 55 | 87 |
| 115 | < 1 | 6 | 27 | 53 | 84 |
| 120 | < 1 | 6 | 26 | 52 | 81 |
| Age | Beg. | Nov. | Int. | Adv. | Pro |
|---|---|---|---|---|---|
| 15 | < 1 | 3 | 29 | 65 | 107 |
| 20 | < 1 | 7 | 37 | 78 | 126 |
| 25 | < 1 | 8 | 39 | 81 | 131 |
| 30 | < 1 | 8 | 39 | 81 | 131 |
| 35 | < 1 | 8 | 39 | 81 | 131 |
| 40 | < 1 | 8 | 39 | 81 | 131 |
| 45 | < 1 | 6 | 35 | 75 | 122 |
| 50 | < 1 | 4 | 31 | 69 | 113 |
| 55 | < 1 | 1 | 27 | 61 | 102 |
| 60 | < 1 | < 1 | 22 | 54 | 91 |
| 65 | < 1 | < 1 | 17 | 46 | 79 |
| 70 | < 1 | < 1 | 12 | 38 | 68 |
| 75 | < 1 | < 1 | 9 | 31 | 58 |
| 80 | < 1 | < 1 | 5 | 24 | 48 |
| 85 | < 1 | < 1 | 1 | 19 | 40 |
| 90 | < 1 | < 1 | < 1 | 14 | 33 |
Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.
| Level | Description | Percentile |
|---|---|---|
| Beg. | Adopt correct form and continue with your workouts for over a month. | Bottom 5% |
| Nov. | Continue with your workouts consistently for over 6 months. | Top 80% |
| Int. | Continue with your workouts consistently for over 2 years. | Top 50% |
| Adv. | Continue with your workouts consistently for over 5 years. | 上位 20% |
| Pro | Specialize in the workout routine for over 5 years. | Top 5% |
| Intensity | Calories Burned |
|---|---|
| Easy | 🔥 30-40 Calories |
| Medium | 🔥 60-80 Calories |
| Hard | 🔥 80-100 Calories |
| Max | 🔥 100-130 Calories |
Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.
Intensity Levels：
