Pause Squat Standards

Measured in lb

Pause Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

Our community Pause Squat standards are based on 27,000 lifts by Strength Level users

♂ Male
♀ Female

Male Pause Squat Standards (lb)

Strength Level	Weight
Beginner	136 lb
Novice	196 lb
Intermediate	271 lb
Advanced	358 lb
Elite	452 lb

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.50x
Advanced	2.00x
Elite	2.50x

How much should I be able to Pause Squat? (lb)

What is the average Pause Squat? The average Pause Squat weight for a male lifter is 271 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pause Squat? Male beginners should aim to lift 136 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
110	71	109	159	218	282
120	83	125	177	239	307
130	96	140	195	260	331
140	108	155	213	280	353
150	120	169	230	300	375
160	132	183	246	319	396
170	144	197	262	337	416
180	155	211	278	354	436
190	167	224	293	371	454
200	178	237	308	388	473
210	189	249	322	404	490
220	199	262	336	419	508
230	210	274	349	434	524
240	220	285	363	449	540
250	230	297	376	464	556
260	240	308	388	478	572
270	250	319	401	491	587
280	260	330	413	505	601
290	269	341	425	518	616
300	278	351	436	531	630
310	287	361	448	543	643

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	167	231	305	385
20	132	191	264	349	441
25	136	196	271	358	452
30	136	196	271	358	452
35	136	196	271	358	452
40	136	196	271	358	452
45	129	186	257	339	429
50	121	174	241	319	403
55	112	161	223	295	372
60	102	147	204	269	340
65	92	133	184	243	307
70	83	119	165	218	276
75	74	107	148	195	246
80	66	95	132	174	220
85	59	86	118	156	198
90	53	77	107	141	178

Calculate Your Strength Level

Female Pause Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Strength Level	Weight
Beginner	67 lb
Novice	103 lb
Intermediate	149 lb
Advanced	204 lb
Elite	264 lb

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.50x
Elite	1.75x

How much should I be able to Pause Squat? (lb)

What is the average Pause Squat? The average Pause Squat weight for a female lifter is 149 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Pause Squat? Female beginners should aim to lift 67 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

By Bodyweight
By Age

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

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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.

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BW	Beg.	Nov.	Int.	Adv.	Elite
110	71	109	159	218	282
120	83	125	177	239	307
130	96	140	195	260	331
140	108	155	213	280	353
150	120	169	230	300	375
160	132	183	246	319	396
170	144	197	262	337	416
180	155	211	278	354	436
190	167	224	293	371	454
200	178	237	308	388	473
210	189	249	322	404	490
220	199	262	336	419	508
230	210	274	349	434	524
240	220	285	363	449	540
250	230	297	376	464	556
260	240	308	388	478	572
270	250	319	401	491	587
280	260	330	413	505	601
290	269	341	425	518	616
300	278	351	436	531	630
310	287	361	448	543	643

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	167	231	305	385
20	132	191	264	349	441
25	136	196	271	358	452
30	136	196	271	358	452
35	136	196	271	358	452
40	136	196	271	358	452
45	129	186	257	339	429
50	121	174	241	319	403
55	112	161	223	295	372
60	102	147	204	269	340
65	92	133	184	243	307
70	83	119	165	218	276
75	74	107	148	195	246
80	66	95	132	174	220
85	59	86	118	156	198
90	53	77	107	141	178

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

BW	Beg.	Nov.	Int.	Adv.	Elite
110	71	109	159	218	282
120	83	125	177	239	307
130	96	140	195	260	331
140	108	155	213	280	353
150	120	169	230	300	375
160	132	183	246	319	396
170	144	197	262	337	416
180	155	211	278	354	436
190	167	224	293	371	454
200	178	237	308	388	473
210	189	249	322	404	490
220	199	262	336	419	508
230	210	274	349	434	524
240	220	285	363	449	540
250	230	297	376	464	556
260	240	308	388	478	572
270	250	319	401	491	587
280	260	330	413	505	601
290	269	341	425	518	616
300	278	351	436	531	630
310	287	361	448	543	643

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	167	231	305	385
20	132	191	264	349	441
25	136	196	271	358	452
30	136	196	271	358	452
35	136	196	271	358	452
40	136	196	271	358	452
45	129	186	257	339	429
50	121	174	241	319	403
55	112	161	223	295	372
60	102	147	204	269	340
65	92	133	184	243	307
70	83	119	165	218	276
75	74	107	148	195	246
80	66	95	132	174	220
85	59	86	118	156	198
90	53	77	107	141	178

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104

BW	Beg.	Nov.	Int.	Adv.	Elite
110	71	109	159	218	282
120	83	125	177	239	307
130	96	140	195	260	331
140	108	155	213	280	353
150	120	169	230	300	375
160	132	183	246	319	396
170	144	197	262	337	416
180	155	211	278	354	436
190	167	224	293	371	454
200	178	237	308	388	473
210	189	249	322	404	490
220	199	262	336	419	508
230	210	274	349	434	524
240	220	285	363	449	540
250	230	297	376	464	556
260	240	308	388	478	572
270	250	319	401	491	587
280	260	330	413	505	601
290	269	341	425	518	616
300	278	351	436	531	630
310	287	361	448	543	643

Age	Beg.	Nov.	Int.	Adv.	Elite
15	115	167	231	305	385
20	132	191	264	349	441
25	136	196	271	358	452
30	136	196	271	358	452
35	136	196	271	358	452
40	136	196	271	358	452
45	129	186	257	339	429
50	121	174	241	319	403
55	112	161	223	295	372
60	102	147	204	269	340
65	92	133	184	243	307
70	83	119	165	218	276
75	74	107	148	195	246
80	66	95	132	174	220
85	59	86	118	156	198
90	53	77	107	141	178

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43	72	109	154	204
100	49	79	118	164	216
110	54	85	126	174	227
120	59	92	133	183	237
130	64	98	141	191	247
140	69	103	147	199	256
150	73	109	154	207	264
160	77	114	160	214	273
170	81	119	166	221	280
180	85	124	172	227	288
190	89	129	177	234	295
200	93	133	183	240	302
210	97	137	188	246	308
220	100	142	193	251	315
230	104	146	197	257	321
240	107	150	202	262	326
250	110	154	206	267	332
260	114	157	211	272	338

Age	Beg.	Nov.	Int.	Adv.	Elite
15	57	87	127	173	225
20	65	100	145	198	257
25	67	103	149	204	264
30	67	103	149	204	264
35	67	103	149	204	264
40	67	103	149	204	264
45	63	97	141	193	250
50	59	91	133	181	235
55	55	85	123	168	217
60	50	77	112	153	198
65	45	70	101	138	179
70	41	63	91	124	161
75	36	56	81	111	144
80	32	50	73	99	129
85	29	45	65	89	115
90	26	40	59	80	104