Barbell Squat strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	134 lb	55 lb
Iron III	145 lb	60.5 lb
Bronze I	156 lb	66.5 lb
Bronze II	168 lb	73 lb
Bronze III	178 lb	80 lb
Silver I	190 lb	87.5 lb
Silver II	202 lb	95.5 lb
Silver III	215 lb	105 lb
Gold I	228 lb	114 lb
Gold II	241 lb	123 lb
Gold III	254 lb	132 lb
Platinum I	267 lb	142 lb
Platinum II	282 lb	153 lb
Platinum III	297 lb	164 lb
Diamond I	311 lb	175 lb
Diamond II	326 lb	186 lb
Diamond III	341 lb	198 lb
Phoenix I	358 lb	211 lb
Phoenix II	374 lb	224 lb
Phoenix III	391 lb	236 lb
Dragon I	407 lb	249 lb
Dragon II	425 lb	263 lb
Dragon III	443 lb	277 lb
Olympian	462 lb	292 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 200 lb for 5 reps estimates 233.3 lb, which clears Gold I at 228 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts