Hack squat strength standards

The hack squat e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 88 kg; a 60 kg woman at 48 kg.

No recent single? Estimate it on the hack squat one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.65 / 1.1 / 1.55 / 2 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	32.5	55	77.5	100
55 kg	36	60.5	85.5	110
60 kg	39	66	93	120
65 kg	42.5	71.5	101	130
70 kg	45.5	77	108.5	140
75 kg	49	82.5	116.5	150
80 kg	52	88	124	160
85 kg	55.5	93.5	132	170
90 kg	58.5	99	139.5	180
95 kg	62	104.5	147.5	190
100 kg	65	110	155	200
105 kg	68.5	115.5	163	210
110 kg	71.5	121	170.5	220
115 kg	75	126.5	178.5	230
120 kg	78	132	186	240
125 kg	81.5	137.5	194	250
130 kg	84.5	143	201.5	260
135 kg	88	148.5	209.5	270
140 kg	91	154	217	280

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.65 / 1.1 / 1.55 / 2 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	72	121	171	220
120 lb	78	132	186	240
130 lb	85	143	202	260
140 lb	91	154	217	280
150 lb	98	165	233	300
160 lb	104	176	248	320
170 lb	111	187	264	340
180 lb	117	198	279	360
190 lb	124	209	295	380
200 lb	130	220	310	400
210 lb	137	231	326	420
220 lb	143	242	341	440
230 lb	150	253	357	460
240 lb	156	264	372	480
250 lb	163	275	388	500
260 lb	169	286	403	520
270 lb	176	297	419	540
280 lb	182	308	434	560
290 lb	189	319	450	580
300 lb	195	330	465	600
310 lb	202	341	481	620

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.45 / 0.8 / 1.15 / 1.55 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	22.5	40	57.5	77.5
55 kg	25	44	63	85.5
60 kg	27	48	69	93
65 kg	29.5	52	75	101
70 kg	31.5	56	80.5	108.5
75 kg	34	60	86.5	116.5
80 kg	36	64	92	124
85 kg	38.5	68	97.5	132
90 kg	40.5	72	103.5	139.5
95 kg	43	76	109	147.5
100 kg	45	80	115	155
105 kg	47.5	84	120.5	163
110 kg	49.5	88	126.5	170.5
115 kg	52	92	132.5	178.5
120 kg	54	96	138	186
125 kg	56.5	100	144	194
130 kg	58.5	104	149.5	201.5
135 kg	61	108	155.5	209.5
140 kg	63	112	161	217

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.45 / 0.8 / 1.15 / 1.55 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	50	88	126	171
120 lb	54	96	138	186
130 lb	59	104	150	202
140 lb	63	112	161	217
150 lb	68	120	173	233
160 lb	72	128	184	248
170 lb	77	136	195	264
180 lb	81	144	207	279
190 lb	86	152	218	295
200 lb	90	160	230	310
210 lb	95	168	241	326
220 lb	99	176	253	341
230 lb	104	184	265	357
240 lb	108	192	276	372
250 lb	113	200	288	388
260 lb	117	208	299	403
270 lb	122	216	311	419
280 lb	126	224	322	434
290 lb	131	232	334	450
300 lb	135	240	345	465
310 lb	140	248	357	481

What each level means for the hack squat

Beginner: Under 0.65 × bodyweight for men and 0.45 × for women (less than 52 kg at 80 kg, 27 kg at 60 kg). Where everyone starts.
Novice: From 0.65 × bodyweight for men and 0.45 × for women. A typical first year of consistent training lands here.
Intermediate: From 1.1 × for men and 0.8 × for women (88 kg and 48 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.55 × for men and 1.15 × for women (124 kg and 69 kg). Well past what a couple of years usually brings.
Elite: From 2 × for men and 1.55 × for women (160 kg and 93 kg). Competitive-level relative strength.

How to progress it in Beatweek

Hack Squat runs on double progression: climb the rep range at one weight, then add 5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the hack squat standard: Hack Squat. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 77.5 kg × 5 reads “Intermediate, 33.58 kg to Advanced”.

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Questions

What is a good hack squat for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 88 kg (1.1 × bodyweight), Advanced at 124 kg and Elite at 160 kg. Novice starts at 52 kg.

What is a good hack squat for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 48 kg (0.8 × bodyweight), Advanced at 69 kg and Elite at 93 kg. Novice starts at 27 kg.

What hack squat should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.65 × bodyweight for men and 0.45 × for women, which is 52 kg for an 80 kg man and 27 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1.1 × and 0.8 ×.

What counts as an elite hack squat?

Elite means competitive-level relative strength: an e1RM of 2 × bodyweight for men and 1.55 × for women, so 160 kg for an 80 kg man and 93 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.