Pause Squat

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.

Our community Pause Squat standards are based on 38,344 lifts by Strength Level users
Pause Squat

Male Pause Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner151 lb
Novice213 lb
Intermediate289 lb
Advanced377 lb
Elite471 lb

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 289 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 151 lb (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

BWBeg.Nov.Int.Adv.Elite
11079119170230295
12092135189252321
130106151208274345
140119167226295368
150132182244315391
160144197261334412
170157212278353433
180169226294371453
190181240310389473
200193253325406492
210204266340422510
220215279354439527
230226291368454545
240237304382470561
250248316396484578
260258327409499594
270269339422513609
280279350434527624
290288361446541639
300298372459554653
310308383470567667

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

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

3x5 17%
2x5 8%
4x5 7%
5x5 5%
3x3 4%

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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.