Smith Machine Squat

Muscles Activated

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

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus

Secondary Muscles

Hamstring, Adductor Muscle Group

Stabilizer Muscles

Erector Spinae, Rectus Abdominis, Abdominal External Oblique

Grip Muscles

None

Smith Machine Squat Average Weight [1RM]

Level
Beg.	48 kg (105 lb)	22 kg (49 lb)
Nov.	79 kg (174 lb)	41 kg (90 lb)
Int.	120 kg (265 lb)	66 kg (146 lb)
Adv.	170 kg (374 lb)	98 kg (216 lb)
Pro	225 kg (497 lb)	134 kg (296 lb)

Level

Beg.

48 kg
(105 lb)

22 kg
(49 lb)

Nov.

79 kg
(174 lb)

41 kg
(90 lb)

Int.

120 kg
(265 lb)

66 kg
(146 lb)

Adv.

170 kg
(374 lb)

98 kg
(216 lb)

Pro

225 kg
(497 lb)

134 kg
(296 lb)

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.

Smith Machine Squat Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	101	165	245	337
120	65	116	184	268	363
130	76	130	202	290	388
140	87	144	219	310	412
150	98	158	236	330	435
160	108	171	252	350	457
170	119	184	268	368	478
180	129	197	284	386	498
190	139	209	299	403	518
200	149	222	313	420	537
210	159	234	327	437	556
220	168	245	341	452	574
230	178	257	354	468	591
240	187	268	367	483	608
250	196	279	380	497	624
260	205	289	393	512	640
270	214	300	405	526	656
280	223	310	417	539	671
290	231	320	428	552	685
300	240	330	440	565	700
310	248	340	451	578	714

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	90	148	225	319	423
20	103	170	258	365	484
25	105	174	265	374	497
30	105	174	265	374	497
35	105	174	265	374	497
40	105	174	265	374	497
45	100	165	251	355	471
50	94	155	236	333	442
55	87	143	218	308	409
60	79	131	199	281	373
65	72	118	180	254	337
70	64	106	161	228	303
75	57	95	144	204	271
80	51	85	129	182	242
85	46	76	116	163	217
90	41	69	104	147	195

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	64	111	171	240
100	35	70	119	181	253
110	40	76	127	191	264
120	44	82	134	200	274
130	48	87	141	208	284
140	51	92	147	216	293
150	55	97	154	223	302
160	59	102	159	230	310
170	62	106	165	237	318
180	65	111	171	243	325
190	69	115	176	250	332
200	72	119	181	256	339
210	75	123	185	261	346
220	78	126	190	267	352
230	81	130	195	272	358
240	83	134	199	277	364
250	86	137	203	282	370
260	89	140	207	287	375

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	76	124	184	252
20	47	87	142	211	288
25	49	90	146	216	296
30	49	90	146	216	296
35	49	90	146	216	296
40	49	90	146	216	296
45	46	85	138	205	280
50	43	80	130	192	263
55	40	74	120	178	243
60	37	67	110	162	222
65	33	61	99	147	201
70	30	55	89	132	180
75	26	49	80	118	161
80	24	44	71	105	144
85	21	39	64	94	129
90	19	35	57	85	116

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

Smith Machine Squat Average Weight [1RM]

Smith Machine Squat Standard (lb)

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
110	54	101	165	245	337
120	65	116	184	268	363
130	76	130	202	290	388
140	87	144	219	310	412
150	98	158	236	330	435
160	108	171	252	350	457
170	119	184	268	368	478
180	129	197	284	386	498
190	139	209	299	403	518
200	149	222	313	420	537
210	159	234	327	437	556
220	168	245	341	452	574
230	178	257	354	468	591
240	187	268	367	483	608
250	196	279	380	497	624
260	205	289	393	512	640
270	214	300	405	526	656
280	223	310	417	539	671
290	231	320	428	552	685
300	240	330	440	565	700
310	248	340	451	578	714

Age	Beg.	Nov.	Int.	Adv.	Pro
15	90	148	225	319	423
20	103	170	258	365	484
25	105	174	265	374	497
30	105	174	265	374	497
35	105	174	265	374	497
40	105	174	265	374	497
45	100	165	251	355	471
50	94	155	236	333	442
55	87	143	218	308	409
60	79	131	199	281	373
65	72	118	180	254	337
70	64	106	161	228	303
75	57	95	144	204	271
80	51	85	129	182	242
85	46	76	116	163	217
90	41	69	104	147	195

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	64	111	171	240
100	35	70	119	181	253
110	40	76	127	191	264
120	44	82	134	200	274
130	48	87	141	208	284
140	51	92	147	216	293
150	55	97	154	223	302
160	59	102	159	230	310
170	62	106	165	237	318
180	65	111	171	243	325
190	69	115	176	250	332
200	72	119	181	256	339
210	75	123	185	261	346
220	78	126	190	267	352
230	81	130	195	272	358
240	83	134	199	277	364
250	86	137	203	282	370
260	89	140	207	287	375

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	76	124	184	252
20	47	87	142	211	288
25	49	90	146	216	296
30	49	90	146	216	296
35	49	90	146	216	296
40	49	90	146	216	296
45	46	85	138	205	280
50	43	80	130	192	263
55	40	74	120	178	243
60	37	67	110	162	222
65	33	61	99	147	201
70	30	55	89	132	180
75	26	49	80	118	161
80	24	44	71	105	144
85	21	39	64	94	129
90	19	35	57	85	116

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	101	165	245	337
120	65	116	184	268	363
130	76	130	202	290	388
140	87	144	219	310	412
150	98	158	236	330	435
160	108	171	252	350	457
170	119	184	268	368	478
180	129	197	284	386	498
190	139	209	299	403	518
200	149	222	313	420	537
210	159	234	327	437	556
220	168	245	341	452	574
230	178	257	354	468	591
240	187	268	367	483	608
250	196	279	380	497	624
260	205	289	393	512	640
270	214	300	405	526	656
280	223	310	417	539	671
290	231	320	428	552	685
300	240	330	440	565	700
310	248	340	451	578	714

Age	Beg.	Nov.	Int.	Adv.	Pro
15	90	148	225	319	423
20	103	170	258	365	484
25	105	174	265	374	497
30	105	174	265	374	497
35	105	174	265	374	497
40	105	174	265	374	497
45	100	165	251	355	471
50	94	155	236	333	442
55	87	143	218	308	409
60	79	131	199	281	373
65	72	118	180	254	337
70	64	106	161	228	303
75	57	95	144	204	271
80	51	85	129	182	242
85	46	76	116	163	217
90	41	69	104	147	195

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	64	111	171	240
100	35	70	119	181	253
110	40	76	127	191	264
120	44	82	134	200	274
130	48	87	141	208	284
140	51	92	147	216	293
150	55	97	154	223	302
160	59	102	159	230	310
170	62	106	165	237	318
180	65	111	171	243	325
190	69	115	176	250	332
200	72	119	181	256	339
210	75	123	185	261	346
220	78	126	190	267	352
230	81	130	195	272	358
240	83	134	199	277	364
250	86	137	203	282	370
260	89	140	207	287	375

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	76	124	184	252
20	47	87	142	211	288
25	49	90	146	216	296
30	49	90	146	216	296
35	49	90	146	216	296
40	49	90	146	216	296
45	46	85	138	205	280
50	43	80	130	192	263
55	40	74	120	178	243
60	37	67	110	162	222
65	33	61	99	147	201
70	30	55	89	132	180
75	26	49	80	118	161
80	24	44	71	105	144
85	21	39	64	94	129
90	19	35	57	85	116

BW	Beg.	Nov.	Int.	Adv.	Pro
110	54	101	165	245	337
120	65	116	184	268	363
130	76	130	202	290	388
140	87	144	219	310	412
150	98	158	236	330	435
160	108	171	252	350	457
170	119	184	268	368	478
180	129	197	284	386	498
190	139	209	299	403	518
200	149	222	313	420	537
210	159	234	327	437	556
220	168	245	341	452	574
230	178	257	354	468	591
240	187	268	367	483	608
250	196	279	380	497	624
260	205	289	393	512	640
270	214	300	405	526	656
280	223	310	417	539	671
290	231	320	428	552	685
300	240	330	440	565	700
310	248	340	451	578	714

Age	Beg.	Nov.	Int.	Adv.	Pro
15	90	148	225	319	423
20	103	170	258	365	484
25	105	174	265	374	497
30	105	174	265	374	497
35	105	174	265	374	497
40	105	174	265	374	497
45	100	165	251	355	471
50	94	155	236	333	442
55	87	143	218	308	409
60	79	131	199	281	373
65	72	118	180	254	337
70	64	106	161	228	303
75	57	95	144	204	271
80	51	85	129	182	242
85	46	76	116	163	217
90	41	69	104	147	195

BW	Beg.	Nov.	Int.	Adv.	Pro
90	31	64	111	171	240
100	35	70	119	181	253
110	40	76	127	191	264
120	44	82	134	200	274
130	48	87	141	208	284
140	51	92	147	216	293
150	55	97	154	223	302
160	59	102	159	230	310
170	62	106	165	237	318
180	65	111	171	243	325
190	69	115	176	250	332
200	72	119	181	256	339
210	75	123	185	261	346
220	78	126	190	267	352
230	81	130	195	272	358
240	83	134	199	277	364
250	86	137	203	282	370
260	89	140	207	287	375

Age	Beg.	Nov.	Int.	Adv.	Pro
15	41	76	124	184	252
20	47	87	142	211	288
25	49	90	146	216	296
30	49	90	146	216	296
35	49	90	146	216	296
40	49	90	146	216	296
45	46	85	138	205	280
50	43	80	130	192	263
55	40	74	120	178	243
60	37	67	110	162	222
65	33	61	99	147	201
70	30	55	89	132	180
75	26	49	80	118	161
80	24	44	71	105	144
85	21	39	64	94	129
90	19	35	57	85	116