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 pause squat standards are new and we will be refining them over the next six months as we collect more data from lifters using Strength Level.

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

Male Pause Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 71 x0.64 109 x0.99 159 x1.44 218 x1.98 282 x2.57
120 83 x0.69 125 x1.04 177 x1.48 239 x1.99 307 x2.56
130 96 x0.74 140 x1.08 195 x1.5 260 x2 331 x2.54
140 108 x0.77 155 x1.11 213 x1.52 280 x2 353 x2.52
150 120 x0.8 169 x1.13 230 x1.53 300 x2 375 x2.5
160 132 x0.83 183 x1.15 246 x1.54 319 x1.99 396 x2.48
170 144 x0.85 197 x1.16 262 x1.54 337 x1.98 416 x2.45
180 155 x0.86 211 x1.17 278 x1.54 354 x1.97 436 x2.42
190 167 x0.88 224 x1.18 293 x1.54 371 x1.95 454 x2.39
200 178 x0.89 237 x1.18 308 x1.54 388 x1.94 473 x2.36
210 189 x0.9 249 x1.19 322 x1.53 404 x1.92 490 x2.34
220 199 x0.91 262 x1.19 336 x1.53 419 x1.91 508 x2.31
230 210 x0.91 274 x1.19 349 x1.52 434 x1.89 524 x2.28
240 220 x0.92 285 x1.19 363 x1.51 449 x1.87 540 x2.25
250 230 x0.92 297 x1.19 376 x1.5 464 x1.85 556 x2.22
260 240 x0.92 308 x1.19 388 x1.49 478 x1.84 572 x2.2
270 250 x0.93 319 x1.18 401 x1.48 491 x1.82 587 x2.17
280 260 x0.93 330 x1.18 413 x1.47 505 x1.8 601 x2.15
290 269 x0.93 341 x1.17 425 x1.46 518 x1.79 616 x2.12
300 278 x0.93 351 x1.17 436 x1.45 531 x1.77 630 x2.1
310 287 x0.93 361 x1.17 448 x1.44 543 x1.75 643 x2.07
All 136 196 271 358 452

These male standards were last updated December and are based on 343 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Female Pause Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 43 x0.48 72 x0.8 109 x1.21 154 x1.71 204 x2.27
100 49 x0.49 79 x0.79 118 x1.18 164 x1.64 216 x2.16
110 54 x0.49 85 x0.78 126 x1.14 174 x1.58 227 x2.06
120 59 x0.49 92 x0.76 133 x1.11 183 x1.52 237 x1.98
130 64 x0.49 98 x0.75 141 x1.08 191 x1.47 247 x1.9
140 69 x0.49 103 x0.74 147 x1.05 199 x1.42 256 x1.83
150 73 x0.49 109 x0.73 154 x1.03 207 x1.38 264 x1.76
160 77 x0.48 114 x0.71 160 x1 214 x1.34 273 x1.7
170 81 x0.48 119 x0.7 166 x0.98 221 x1.3 280 x1.65
180 85 x0.47 124 x0.69 172 x0.95 227 x1.26 288 x1.6
190 89 x0.47 129 x0.68 177 x0.93 234 x1.23 295 x1.55
200 93 x0.47 133 x0.67 183 x0.91 240 x1.2 302 x1.51
210 97 x0.46 137 x0.65 188 x0.89 246 x1.17 308 x1.47
220 100 x0.46 142 x0.64 193 x0.88 251 x1.14 315 x1.43
230 104 x0.45 146 x0.63 197 x0.86 257 x1.12 321 x1.39
240 107 x0.45 150 x0.62 202 x0.84 262 x1.09 326 x1.36
250 110 x0.44 154 x0.61 206 x0.83 267 x1.07 332 x1.33
260 114 x0.44 157 x0.61 211 x0.81 272 x1.05 338 x1.3
All 67 103 149 204 264

These female standards are based on rough estimates. They will be refined over the next few weeks using lifts submitted by people using Strength Level.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

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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.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

Exercise Comparisons

Compare pause squat versus one of the following exercises:

Bench Press Squat Deadlift Shoulder Press Barbell Curl Front Squat Bent Over Row Incline Bench Press Hex Bar Deadlift Sumo Deadlift Hip Thrust Romanian Deadlift Military Press Seated Shoulder Press Close Grip Bench Press EZ Bar Curl Barbell Shrug Lying Tricep Extension Strict Curl Decline Bench Press Zercher Squat Pendlay Row Box Squat T-Bar Row Preacher Curl Paused Bench Press Rack Pull Upright Row Floor Press Barbell Reverse Lunge Wrist Curl Stiff Leg Deadlift Barbell Calf Raise Bulgarian Split Squat Barbell Lunge Tricep Extension Good Morning Split Squat Bodyweight Calf Raise Safety Bar Squat Neck Curl Deficit Deadlift Log Press Reverse Barbell Curl Wide Grip Bench Press Sumo Squat Single Leg Deadlift Neck Extension Barbell Glute Bridge Reverse Grip Bench Press Reverse Wrist Curl Pause Deadlift JM Press Ab Wheel Rollout Bench Pull Snatch Grip Deadlift Bench Pin Press Behind The Neck Press Barbell Hack Squat Landmine Press Landmine Squat Pin Squat Snatch Deadlift Barbell Front Raise Belt Squat Reverse Curl Yates Row Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

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