Strength standards

What’s a good hack squat?

How much should you hack squat for your weight? Put in a set and see your rank from Iron to Radiant, scored the way the Evident app scores it. The average hack squat and the standards for men and women by bodyweight are below.

I lift as
180 lb
Weight
lb
Reps
Age
Units

The weight is the plates you load. Sleds weigh different amounts on different machines, so compare numbers on the same machine.

Gold II

Stronger than 80% of guys

Next: Gold I at 320 lb × 5

Estimated one-rep max: 350 lb

  1. Iron
  2. Bronze
  3. Silver
  4. Gold
  5. Platinum
  6. Diamond
  7. Radiant

An estimate from strength standards for your sex, bodyweight and age. Percentages count people who don’t train. In the app every set you log counts, and your rank climbs as you do.

Hack squat standards

The one-rep max where each rank starts, by bodyweight. Iron is anything below Bronze. Did a set of 8? The calculator turns it into a one-rep max.

Men

Hack squat standards for men: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg853914968222101311141412187521237
130 lb59 kg884015370229104320145424193536243
140 lb64 kg934216374242110339154450204568258
150 lb68 kg984517278256116358163475216600273
160 lb73 kg1034718182270123377171500227632287
170 lb77 kg1095019086283129396180525239664301
180 lb82 kg1145219991296135415188550250695315
190 lb86 kg1195420894309141433197574261725329
200 lb91 kg1245621698322147451205598272756343
210 lb95 kg12859225102335152469213622282786357
220 lb100 kg13361233106348158487221645293816370
230 lb104 kg13863242110360164504229669304845384
240 lb109 kg14365250114373169522237692314874397
250 or more lb113 or more kg14867258118385175539245715324903410

Women

Hack squat standards for women: one-rep max where each rank starts
BodyweightBronzeSilverGoldPlatinumDiamondRadiant
120 or less lb54 or less kg5827102461516921296281128355161
130 lb59 kg6027105481567121899288131364166
140 lb64 kg63291115116575231105306139387176
150 lb68 kg67311175317479244111323147408186
160 lb73 kg71321235618484257117340155430195
170 lb77 kg74341295919388270123357162451205
180 lb82 kg77351356220292282128374170473215
190 lb86 kg81371416421196295134391177493224
200 lb91 kg843814767219100307139407185514233
210 lb95 kg884015370228104319145423192534243
220 lb100 kg914115972237108331150439199555252
230 lb104 kg944316575245112343156455207575261
240 lb109 kg974417078254115355161471214595270
250 or more lb113 or more kg1014617680262119367167486221614279

For ages up to 35. Past 35 the standard drops about 6% a decade; the calculator adjusts for your age. Built on Strength Level’s published standards and scaled the way the Evident app scales them.

By the numbers

What’s a good hack squat?

For a 180 lb guy, Silver starts at 199 lb, Gold at 296 lb, Platinum at 415 lb and Diamond at 550 lb for one rep. For a 140 lb woman, Silver starts at 111 lb, Gold at 165 lb, Platinum at 231 lb and Diamond at 306 lb for one rep.

Silver covers novice lifters, Gold intermediate, Platinum advanced and Diamond elite. Radiant is past elite.

  • Is a 180 hack squat good?

    For a 180 lb guy, a 180 lb hack squat for one rep is Bronze I, stronger than about 45% of guys. At 150 lb bodyweight it is Silver III; at 210 lb it is Bronze II.

  • Is a 270 hack squat good?

    For a 180 lb guy, a 270 lb hack squat for one rep is Silver I, stronger than about 66% of guys. At 150 lb bodyweight it is Gold III; at 210 lb it is Silver II.

  • Is a 360 hack squat good?

    For a 180 lb guy, a 360 lb hack squat for one rep is Gold I, stronger than about 82% of guys. At 150 lb bodyweight it is Platinum III; at 210 lb it is Gold III.

  • Is a 90 lb hack squat good for a woman?

    For a 140 lb woman, a 90 lb hack squat for one rep is Bronze II, stronger than about 39% of women. At 120 lb bodyweight it is Bronze I; at 170 lb it is Bronze III.

  • Is a 135 lb hack squat good for a woman?

    For a 140 lb woman, a 135 lb hack squat for one rep is Silver II, stronger than about 60% of women. At 120 lb bodyweight it is Silver I; at 170 lb it is Silver III.

  • Is a 180 lb hack squat good for a woman?

    For a 140 lb woman, a 180 lb hack squat for one rep is Gold II, stronger than about 77% of women. At 120 lb bodyweight it is Gold II; at 170 lb it is Silver I.

  • Is a 100 kg hack squat good?

    For an 80 kg guy, a 100 kg hack squat for one rep is Silver II, stronger than about 56% of guys. For a 60 kg woman it is Platinum III, stronger than about 87% of women.

  • Is a 140 kg hack squat good?

    For an 80 kg guy, a 140 kg hack squat for one rep is Gold III, stronger than about 75% of guys. For a 60 kg woman it is Diamond II, stronger than about 96% of women.

  • Is a 180 kg hack squat good?

    For an 80 kg guy, a 180 kg hack squat for one rep is Platinum III, stronger than about 86% of guys. For a 60 kg woman it is Radiant, stronger than about 99% of women.

How the rank works

How Evident ranks your hack squat

  1. Your best set becomes a one-rep max. Weight × (1 + reps ÷ 30), the Epley formula. A set of 5 at 185 is about a 216 max. The one rep max calculator does it for any set.
  2. It’s scored against people like you. Standards for your sex and bodyweight, and your age past 35.
  3. Seven ranks, three steps each. Iron, Bronze, Silver, Gold, Platinum and Diamond have III, II and I. Radiant sits past elite.
  4. In the app it keeps moving. Every set has one weight and one rep goal: 10 reps. Beat 10 on your last, all-out set and the weight goes up next time. Rest is 2 min.

Watch your hack squat rank up.

Evident tells you what to lift every set, raises the weight when you earn it, and ranks every lift you log.

Download on the App Store

Free to download. 7-day free trial.

Questions

Hack squat questions.

How much should I hack squat for my weight?

For a 180 lb guy, Silver starts at 199 lb, Gold at 296 lb, Platinum at 415 lb and Diamond at 550 lb for one rep. For a 140 lb woman, Silver starts at 111 lb, Gold at 165 lb, Platinum at 231 lb and Diamond at 306 lb for one rep. Use the calculator above for your exact bodyweight and age.

How much can the average man hack squat?

Among men who lift, the middle of the pack at 180 lb is about 349 lb for one rep: the intermediate standard in Strength Level’s data, and Gold II in Evident. Counting men who don’t train, Evident’s estimate for the middle 180 lb guy is about 207 lb.

What’s a good hack squat for a woman?

For a 140 lb woman, Silver starts at 111 lb, Gold at 165 lb, Platinum at 231 lb and Diamond at 306 lb for one rep. Among women who lift, the middle at 140 lb is about 195 lb, which is Gold II.

How much should I hack squat compared to my squat?

At the same rank, the hack squat standard is about 1.2 times the squat standard. At Gold II for a 180 lb guy that is 349 lb against 292 lb. Machines differ between brands, so treat it as a rough guide.

How much does a hack squat weigh without plates?

It depends on the machine. Sleds weigh different amounts from brand to brand, and many gyms post the number on the machine. Evident counts the plates you load.

How does Evident rank my hack squat?

It turns your best set into a one-rep max with the Epley formula (weight × (1 + reps ÷ 30)), then compares it with standards for your sex, bodyweight and age. Seven ranks from Iron to Radiant, with three steps inside each rank below Radiant.

Where do these numbers come from?

Evident anchors every lift to Strength Level’s published standards, which are built from millions of logged lifts, then scales them for your sex, bodyweight and age the way the app does. Past 35, the bar drops about 6% a decade.

More strength standards