Safety Bar Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus
Secondary Muscles	Hamstring, Adductor Muscle Group, Erector Spinae
Stabilizer Muscles	Abdominal External Oblique
Grip Muscles	None

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Adductor Muscle Group, Erector Spinae

Stabilizer Muscles

Abdominal External Oblique

Grip Muscles

None

Safety Bar Squat Average Weight [1RM]

Level
Beg.	72 kg (160 lbs)	38 kg (84 lbs)
Nov.	108 kg (238 lbs)	60 kg (133 lbs)
Int.	152 kg (336 lbs)	89 kg (197 lbs)
Adv.	205 kg (451 lbs)	124 kg (273 lbs)
Pro	262 kg (577 lbs)	162 kg (357 lbs)

Level

Beg.

72 kg
(160 lbs)

38 kg
(84 lbs)

Nov.

108 kg
(238 lbs)

60 kg
(133 lbs)

Int.

152 kg
(336 lbs)

89 kg
(197 lbs)

Adv.

205 kg
(451 lbs)

124 kg
(273 lbs)

Pro

262 kg
(577 lbs)

162 kg
(357 lbs)

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.

Safety Bar Squat Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	31	51	79	112	149
55	37	60	89	124	164
60	44	68	99	136	177
65	50	76	109	148	190
70	57	84	118	159	202
75	63	92	128	169	214
80	69	99	136	179	226
85	76	107	145	189	237
90	82	114	153	198	247
95	88	121	161	208	257
100	93	128	169	217	267
105	99	134	177	225	277
110	105	141	184	234	286
115	110	147	191	242	295
120	115	153	198	250	304
125	121	159	205	257	312
130	126	165	212	265	321
135	131	171	219	272	329
140	136	177	225	279	337

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	62	92	130	174	223
20	71	105	148	199	255
25	72	108	152	205	262
30	72	108	152	205	262
35	72	108	152	205	262
40	72	108	152	205	262
45	69	102	145	194	248
50	64	96	136	182	233
55	60	89	125	169	216
60	54	81	115	154	197
65	49	73	103	139	178
70	44	66	93	125	159
75	39	59	83	112	143
80	35	53	74	100	128
85	32	47	67	89	114
90	28	42	60	81	103

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	22	38	59	86	116
45	25	43	65	93	124
50	29	47	71	100	132
55	32	51	76	106	139
60	35	55	81	112	145
65	39	59	86	117	152
70	42	63	90	122	158
75	45	67	95	127	163
80	47	70	99	132	169
85	50	73	103	137	174
90	53	77	106	141	179
95	55	80	110	145	183
100	58	83	113	149	188
105	60	86	117	153	192
110	63	88	120	157	196
115	65	91	123	160	200
120	67	94	126	164	204

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	51	76	105	138
20	37	59	87	121	158
25	38	60	89	124	162
30	38	60	89	124	162
35	38	60	89	124	162
40	38	60	89	124	162
45	36	57	85	117	154
50	34	54	79	110	144
55	31	50	73	102	133
60	29	45	67	93	122
65	26	41	61	84	110
70	23	37	54	75	99
75	21	33	49	67	88
80	19	29	43	60	79
85	17	26	39	54	71
90	15	24	35	49	64

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

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%

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%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Hard	🔥 65-85 Calories
Max	🔥 85-110 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Hard

🔥 65-85 Calories

Max

🔥 85-110 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：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Safety Bar Squat Average Weight [1RM]

Safety Bar Squat Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	31	51	79	112	149
55	37	60	89	124	164
60	44	68	99	136	177
65	50	76	109	148	190
70	57	84	118	159	202
75	63	92	128	169	214
80	69	99	136	179	226
85	76	107	145	189	237
90	82	114	153	198	247
95	88	121	161	208	257
100	93	128	169	217	267
105	99	134	177	225	277
110	105	141	184	234	286
115	110	147	191	242	295
120	115	153	198	250	304
125	121	159	205	257	312
130	126	165	212	265	321
135	131	171	219	272	329
140	136	177	225	279	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	62	92	130	174	223
20	71	105	148	199	255
25	72	108	152	205	262
30	72	108	152	205	262
35	72	108	152	205	262
40	72	108	152	205	262
45	69	102	145	194	248
50	64	96	136	182	233
55	60	89	125	169	216
60	54	81	115	154	197
65	49	73	103	139	178
70	44	66	93	125	159
75	39	59	83	112	143
80	35	53	74	100	128
85	32	47	67	89	114
90	28	42	60	81	103

BW	Beg.	Nov.	Int.	Adv.	Pro
40	22	38	59	86	116
45	25	43	65	93	124
50	29	47	71	100	132
55	32	51	76	106	139
60	35	55	81	112	145
65	39	59	86	117	152
70	42	63	90	122	158
75	45	67	95	127	163
80	47	70	99	132	169
85	50	73	103	137	174
90	53	77	106	141	179
95	55	80	110	145	183
100	58	83	113	149	188
105	60	86	117	153	192
110	63	88	120	157	196
115	65	91	123	160	200
120	67	94	126	164	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	51	76	105	138
20	37	59	87	121	158
25	38	60	89	124	162
30	38	60	89	124	162
35	38	60	89	124	162
40	38	60	89	124	162
45	36	57	85	117	154
50	34	54	79	110	144
55	31	50	73	102	133
60	29	45	67	93	122
65	26	41	61	84	110
70	23	37	54	75	99
75	21	33	49	67	88
80	19	29	43	60	79
85	17	26	39	54	71
90	15	24	35	49	64

BW	Beg.	Nov.	Int.	Adv.	Pro
50	31	51	79	112	149
55	37	60	89	124	164
60	44	68	99	136	177
65	50	76	109	148	190
70	57	84	118	159	202
75	63	92	128	169	214
80	69	99	136	179	226
85	76	107	145	189	237
90	82	114	153	198	247
95	88	121	161	208	257
100	93	128	169	217	267
105	99	134	177	225	277
110	105	141	184	234	286
115	110	147	191	242	295
120	115	153	198	250	304
125	121	159	205	257	312
130	126	165	212	265	321
135	131	171	219	272	329
140	136	177	225	279	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	62	92	130	174	223
20	71	105	148	199	255
25	72	108	152	205	262
30	72	108	152	205	262
35	72	108	152	205	262
40	72	108	152	205	262
45	69	102	145	194	248
50	64	96	136	182	233
55	60	89	125	169	216
60	54	81	115	154	197
65	49	73	103	139	178
70	44	66	93	125	159
75	39	59	83	112	143
80	35	53	74	100	128
85	32	47	67	89	114
90	28	42	60	81	103

BW	Beg.	Nov.	Int.	Adv.	Pro
40	22	38	59	86	116
45	25	43	65	93	124
50	29	47	71	100	132
55	32	51	76	106	139
60	35	55	81	112	145
65	39	59	86	117	152
70	42	63	90	122	158
75	45	67	95	127	163
80	47	70	99	132	169
85	50	73	103	137	174
90	53	77	106	141	179
95	55	80	110	145	183
100	58	83	113	149	188
105	60	86	117	153	192
110	63	88	120	157	196
115	65	91	123	160	200
120	67	94	126	164	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	51	76	105	138
20	37	59	87	121	158
25	38	60	89	124	162
30	38	60	89	124	162
35	38	60	89	124	162
40	38	60	89	124	162
45	36	57	85	117	154
50	34	54	79	110	144
55	31	50	73	102	133
60	29	45	67	93	122
65	26	41	61	84	110
70	23	37	54	75	99
75	21	33	49	67	88
80	19	29	43	60	79
85	17	26	39	54	71
90	15	24	35	49	64

BW	Beg.	Nov.	Int.	Adv.	Pro
50	31	51	79	112	149
55	37	60	89	124	164
60	44	68	99	136	177
65	50	76	109	148	190
70	57	84	118	159	202
75	63	92	128	169	214
80	69	99	136	179	226
85	76	107	145	189	237
90	82	114	153	198	247
95	88	121	161	208	257
100	93	128	169	217	267
105	99	134	177	225	277
110	105	141	184	234	286
115	110	147	191	242	295
120	115	153	198	250	304
125	121	159	205	257	312
130	126	165	212	265	321
135	131	171	219	272	329
140	136	177	225	279	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	62	92	130	174	223
20	71	105	148	199	255
25	72	108	152	205	262
30	72	108	152	205	262
35	72	108	152	205	262
40	72	108	152	205	262
45	69	102	145	194	248
50	64	96	136	182	233
55	60	89	125	169	216
60	54	81	115	154	197
65	49	73	103	139	178
70	44	66	93	125	159
75	39	59	83	112	143
80	35	53	74	100	128
85	32	47	67	89	114
90	28	42	60	81	103

BW	Beg.	Nov.	Int.	Adv.	Pro
40	22	38	59	86	116
45	25	43	65	93	124
50	29	47	71	100	132
55	32	51	76	106	139
60	35	55	81	112	145
65	39	59	86	117	152
70	42	63	90	122	158
75	45	67	95	127	163
80	47	70	99	132	169
85	50	73	103	137	174
90	53	77	106	141	179
95	55	80	110	145	183
100	58	83	113	149	188
105	60	86	117	153	192
110	63	88	120	157	196
115	65	91	123	160	200
120	67	94	126	164	204

Age	Beg.	Nov.	Int.	Adv.	Pro
15	32	51	76	105	138
20	37	59	87	121	158
25	38	60	89	124	162
30	38	60	89	124	162
35	38	60	89	124	162
40	38	60	89	124	162
45	36	57	85	117	154
50	34	54	79	110	144
55	31	50	73	102	133
60	29	45	67	93	122
65	26	41	61	84	110
70	23	37	54	75	99
75	21	33	49	67	88
80	19	29	43	60	79
85	17	26	39	54	71
90	15	24	35	49	64