Jefferson Squat Standards (kg)

The average Jefferson Squat is 123 kg for men and 70 kg for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Jefferson Squat strength standards are based on 82,520 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Jefferson Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	40 kg
Novice	75 kg
Intermediate	123 kg
Advanced	183 kg
Elite	251 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	1.00x
Intermediate	1.50x
Advanced	2.25x
Elite	3.25x

How much should I be able to Jefferson Squat? (kg)

What is the average Jefferson Squat? The average Jefferson Squat weight for a male lifter is 123 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Jefferson Squat? Male beginners should aim to lift 40 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	32	61	99	145
55	18	40	72	113	162
60	24	48	83	127	178
65	29	56	93	140	193
70	36	64	104	153	208
75	42	73	114	165	223
80	48	81	124	177	237
85	54	89	134	189	250
90	60	97	144	201	264
95	66	104	153	212	276
100	72	112	163	223	289
105	79	120	172	233	301
110	85	127	180	243	312
115	91	134	189	253	324
120	96	141	198	263	335
125	102	148	206	273	345
130	108	155	214	282	356
135	114	162	222	291	366
140	119	169	230	300	376

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	64	105	156	214
20	39	73	120	178	245
25	40	75	123	183	251
30	40	75	123	183	251
35	40	75	123	183	251
40	40	75	123	183	251
45	38	71	117	174	238
50	36	66	109	162	223
55	33	61	101	150	205
60	30	56	92	137	188
65	27	51	83	124	170
70	24	46	75	111	153
75	22	41	67	100	137
80	20	37	60	89	123
85	18	33	54	80	110
90	16	29	48	72	99

How many sets and reps of Jefferson Squat should I do?

These are the most popular Jefferson Squat workouts done by male lifters:

3x10 33%

6x8 33%

5x8 17%

2x8 17%

Rank	Sets	Reps	Percent	Workouts
1	3	10	33%	2
1	6	8	33%	2
3	5	8	17%	1
3	2	8	17%	1

Female

Female Jefferson Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	17 kg
Novice	38 kg
Intermediate	70 kg
Advanced	111 kg
Elite	159 kg

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.25x
Novice	0.50x
Intermediate	1.00x
Advanced	1.75x
Elite	2.50x

How much should I be able to Jefferson Squat? (kg)

What is the average Jefferson Squat? The average Jefferson Squat weight for a female lifter is 70 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Jefferson Squat? Female beginners should aim to lift 17 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	21	45	77	117
45	9	25	50	85	126
50	11	29	56	92	134
55	13	32	61	98	142
60	16	36	66	104	149
65	18	39	70	110	156
70	20	43	75	116	163
75	23	46	79	121	169
80	25	49	83	126	175
85	27	52	87	131	181
90	29	55	91	135	186
95	31	58	94	140	191
100	33	61	98	144	196
105	35	63	101	148	201
110	37	66	105	152	206
115	39	68	108	156	210
120	41	71	111	160	215

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	32	60	95	136
20	16	37	68	108	155
25	17	38	70	111	159
30	17	38	70	111	159
35	17	38	70	111	159
40	17	38	70	111	159
45	16	36	66	105	151
50	15	34	62	98	141
55	14	31	57	91	130
60	12	28	52	83	119
65	11	26	47	75	108
70	10	23	42	68	97
75	9	21	38	61	87
80	8	19	34	54	78
85	7	17	31	49	70
90	7	15	27	44	63

How many sets and reps of Jefferson Squat should I do?

These are the most popular Jefferson Squat workouts done by female lifters:

2x15 100%

Rank	Sets	Reps	Percent	Workouts
1	2	15	100%	1

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

What do the strength standards mean?

Beginner	Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice	Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate	Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced	Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite	Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.

Data behind the Jefferson Squat strength standards

Strength Level analysed 547 qualifying results from 82,520 community lifts to produce our Jefferson Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	82,520
Qualifying results	547
Male results	498
Female results	49
Data start	27 October 2020
Data cutoff	2 March 2026

Qualifying results are retained after checks for implausible data, duplicates, and unusual or automated submission patterns. Learn more about qualifying results.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	32	61	99	145
55	18	40	72	113	162
60	24	48	83	127	178
65	29	56	93	140	193
70	36	64	104	153	208
75	42	73	114	165	223
80	48	81	124	177	237
85	54	89	134	189	250
90	60	97	144	201	264
95	66	104	153	212	276
100	72	112	163	223	289
105	79	120	172	233	301
110	85	127	180	243	312
115	91	134	189	253	324
120	96	141	198	263	335
125	102	148	206	273	345
130	108	155	214	282	356
135	114	162	222	291	366
140	119	169	230	300	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	64	105	156	214
20	39	73	120	178	245
25	40	75	123	183	251
30	40	75	123	183	251
35	40	75	123	183	251
40	40	75	123	183	251
45	38	71	117	174	238
50	36	66	109	162	223
55	33	61	101	150	205
60	30	56	92	137	188
65	27	51	83	124	170
70	24	46	75	111	153
75	22	41	67	100	137
80	20	37	60	89	123
85	18	33	54	80	110
90	16	29	48	72	99

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	21	45	77	117
45	9	25	50	85	126
50	11	29	56	92	134
55	13	32	61	98	142
60	16	36	66	104	149
65	18	39	70	110	156
70	20	43	75	116	163
75	23	46	79	121	169
80	25	49	83	126	175
85	27	52	87	131	181
90	29	55	91	135	186
95	31	58	94	140	191
100	33	61	98	144	196
105	35	63	101	148	201
110	37	66	105	152	206
115	39	68	108	156	210
120	41	71	111	160	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	32	60	95	136
20	16	37	68	108	155
25	17	38	70	111	159
30	17	38	70	111	159
35	17	38	70	111	159
40	17	38	70	111	159
45	16	36	66	105	151
50	15	34	62	98	141
55	14	31	57	91	130
60	12	28	52	83	119
65	11	26	47	75	108
70	10	23	42	68	97
75	9	21	38	61	87
80	8	19	34	54	78
85	7	17	31	49	70
90	7	15	27	44	63

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	32	61	99	145
55	18	40	72	113	162
60	24	48	83	127	178
65	29	56	93	140	193
70	36	64	104	153	208
75	42	73	114	165	223
80	48	81	124	177	237
85	54	89	134	189	250
90	60	97	144	201	264
95	66	104	153	212	276
100	72	112	163	223	289
105	79	120	172	233	301
110	85	127	180	243	312
115	91	134	189	253	324
120	96	141	198	263	335
125	102	148	206	273	345
130	108	155	214	282	356
135	114	162	222	291	366
140	119	169	230	300	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	64	105	156	214
20	39	73	120	178	245
25	40	75	123	183	251
30	40	75	123	183	251
35	40	75	123	183	251
40	40	75	123	183	251
45	38	71	117	174	238
50	36	66	109	162	223
55	33	61	101	150	205
60	30	56	92	137	188
65	27	51	83	124	170
70	24	46	75	111	153
75	22	41	67	100	137
80	20	37	60	89	123
85	18	33	54	80	110
90	16	29	48	72	99

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	21	45	77	117
45	9	25	50	85	126
50	11	29	56	92	134
55	13	32	61	98	142
60	16	36	66	104	149
65	18	39	70	110	156
70	20	43	75	116	163
75	23	46	79	121	169
80	25	49	83	126	175
85	27	52	87	131	181
90	29	55	91	135	186
95	31	58	94	140	191
100	33	61	98	144	196
105	35	63	101	148	201
110	37	66	105	152	206
115	39	68	108	156	210
120	41	71	111	160	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	32	60	95	136
20	16	37	68	108	155
25	17	38	70	111	159
30	17	38	70	111	159
35	17	38	70	111	159
40	17	38	70	111	159
45	16	36	66	105	151
50	15	34	62	98	141
55	14	31	57	91	130
60	12	28	52	83	119
65	11	26	47	75	108
70	10	23	42	68	97
75	9	21	38	61	87
80	8	19	34	54	78
85	7	17	31	49	70
90	7	15	27	44	63

Jefferson Squat Standards (kg)

Male

Male Jefferson Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Jefferson Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Jefferson Squat should I do?

Female

Female Jefferson Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

How much should I be able to Jefferson Squat? (kg)

By Weight and Age

By Bodyweight

By Age

How many sets and reps of Jefferson Squat should I do?

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Jefferson Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	13	32	61	99	145
55	18	40	72	113	162
60	24	48	83	127	178
65	29	56	93	140	193
70	36	64	104	153	208
75	42	73	114	165	223
80	48	81	124	177	237
85	54	89	134	189	250
90	60	97	144	201	264
95	66	104	153	212	276
100	72	112	163	223	289
105	79	120	172	233	301
110	85	127	180	243	312
115	91	134	189	253	324
120	96	141	198	263	335
125	102	148	206	273	345
130	108	155	214	282	356
135	114	162	222	291	366
140	119	169	230	300	376

Age	Beg.	Nov.	Int.	Adv.	Elite
15	34	64	105	156	214
20	39	73	120	178	245
25	40	75	123	183	251
30	40	75	123	183	251
35	40	75	123	183	251
40	40	75	123	183	251
45	38	71	117	174	238
50	36	66	109	162	223
55	33	61	101	150	205
60	30	56	92	137	188
65	27	51	83	124	170
70	24	46	75	111	153
75	22	41	67	100	137
80	20	37	60	89	123
85	18	33	54	80	110
90	16	29	48	72	99

BW	Beg.	Nov.	Int.	Adv.	Elite
40	7	21	45	77	117
45	9	25	50	85	126
50	11	29	56	92	134
55	13	32	61	98	142
60	16	36	66	104	149
65	18	39	70	110	156
70	20	43	75	116	163
75	23	46	79	121	169
80	25	49	83	126	175
85	27	52	87	131	181
90	29	55	91	135	186
95	31	58	94	140	191
100	33	61	98	144	196
105	35	63	101	148	201
110	37	66	105	152	206
115	39	68	108	156	210
120	41	71	111	160	215

Age	Beg.	Nov.	Int.	Adv.	Elite
15	14	32	60	95	136
20	16	37	68	108	155
25	17	38	70	111	159
30	17	38	70	111	159
35	17	38	70	111	159
40	17	38	70	111	159
45	16	36	66	105	151
50	15	34	62	98	141
55	14	31	57	91	130
60	12	28	52	83	119
65	11	26	47	75	108
70	10	23	42	68	97
75	9	21	38	61	87
80	8	19	34	54	78
85	7	17	31	49	70
90	7	15	27	44	63