Pause Squat Standards (lb)

The average Pause Squat is 292 lb for men and 168 lb for women (1RM). Compare your one-rep max lift by bodyweight and age below.

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our Pause Squat strength standards are based on 103,294 lifts by Strength Level users from 2020 to 2026. More...

Male
Female

Male

Male Pause Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	153 lb
Novice	216 lb
Intermediate	292 lb
Advanced	381 lb
Elite	476 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.25x
Intermediate	1.75x
Advanced	2.25x
Elite	2.75x

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 292 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 153 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	78	117	167	225	289
120	92	134	187	248	315
130	106	151	206	270	340
140	119	167	225	292	364
150	133	182	243	313	387
160	146	198	261	333	409
170	159	213	278	352	431
180	171	228	295	371	452
190	184	242	311	389	472
200	196	256	327	407	491
210	208	270	343	424	510
220	220	283	358	441	529
230	232	296	372	457	546
240	243	309	387	473	564
250	254	322	401	489	581
260	265	334	414	504	597
270	276	346	428	519	613
280	286	358	441	533	629
290	297	369	454	547	644
300	307	381	466	561	659
310	317	392	479	575	674

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	131	184	249	325	406
20	149	210	285	371	464
25	153	216	292	381	476
30	153	216	292	381	476
35	153	216	292	381	476
40	153	216	292	381	476
45	145	204	277	361	451
50	136	191	259	337	422
55	125	176	239	311	389
60	114	161	218	284	355
65	103	146	197	257	322
70	93	131	178	231	289
75	83	117	159	208	259
80	75	105	143	186	232
85	67	94	128	166	208
90	60	85	115	149	187

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%

3x6 4%

3x4 4%

4x4 4%

4x3 3%

3x8 3%

2x8 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	17%	234
2	2	5	8%	108
3	4	5	7%	93
4	5	5	5%	67
5	3	3	4%	62
6	3	6	4%	59
7	3	4	4%	58
8	4	4	4%	53
9	4	3	3%	48
10	3	8	3%	46
10	2	8	3%	46

Female

Female Pause Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	80 lb
Novice	119 lb
Intermediate	168 lb
Advanced	226 lb
Elite	289 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.25x
Advanced	1.50x
Elite	2.00x

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 168 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 80 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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	76	114	158	207
100	55	86	125	171	222
110	62	94	135	183	236
120	69	103	145	195	249
130	76	111	155	206	262
140	82	119	164	216	273
150	88	126	172	226	284
160	94	133	181	236	295
170	100	140	189	245	305
180	106	146	196	254	315
190	111	153	204	262	324
200	116	159	211	270	333
210	122	165	218	278	342
220	127	171	225	285	350
230	131	177	231	293	359
240	136	182	237	300	366
250	141	188	244	307	374
260	145	193	249	313	381

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	68	101	143	193	246
20	78	116	164	220	282
25	80	119	168	226	289
30	80	119	168	226	289
35	80	119	168	226	289
40	80	119	168	226	289
45	76	113	159	214	274
50	71	105	149	200	256
55	65	97	137	185	236
60	60	89	126	169	216
65	54	80	114	153	195
70	49	72	102	137	176
75	44	65	92	123	158
80	39	58	82	110	141
85	35	52	74	99	126
90	31	47	66	89	113

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

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

3x5 10%

3x6 8%

5x5 8%

4x4 7%

3x8 6%

4x8 6%

4x5 5%

3x3 5%

3x10 3%

5x3 3%

4x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	10%	33
2	3	6	8%	26
3	5	5	8%	24
4	4	4	7%	22
5	3	8	6%	20
6	4	8	6%	19
7	4	5	5%	17
8	3	3	5%	15
9	3	10	3%	11
9	5	3	3%	11
9	4	6	3%	11

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 Pause Squat strength standards

Strength Level analysed 9,931 qualifying results from 103,294 community lifts to produce our Pause Squat strength standards. We will continue to update them as more community data becomes available. See our standards timeline.

Community lifts	103,294
Qualifying results	9,931
Male results	8,485
Female results	1,446
Data start	14 August 2020
Data cutoff	5 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
110	78	117	167	225	289
120	92	134	187	248	315
130	106	151	206	270	340
140	119	167	225	292	364
150	133	182	243	313	387
160	146	198	261	333	409
170	159	213	278	352	431
180	171	228	295	371	452
190	184	242	311	389	472
200	196	256	327	407	491
210	208	270	343	424	510
220	220	283	358	441	529
230	232	296	372	457	546
240	243	309	387	473	564
250	254	322	401	489	581
260	265	334	414	504	597
270	276	346	428	519	613
280	286	358	441	533	629
290	297	369	454	547	644
300	307	381	466	561	659
310	317	392	479	575	674

Age	Beg.	Nov.	Int.	Adv.	Elite
15	131	184	249	325	406
20	149	210	285	371	464
25	153	216	292	381	476
30	153	216	292	381	476
35	153	216	292	381	476
40	153	216	292	381	476
45	145	204	277	361	451
50	136	191	259	337	422
55	125	176	239	311	389
60	114	161	218	284	355
65	103	146	197	257	322
70	93	131	178	231	289
75	83	117	159	208	259
80	75	105	143	186	232
85	67	94	128	166	208
90	60	85	115	149	187

Rank	Sets	Reps	Percent	Workouts
1	3	5	17%	234
2	2	5	8%	108
3	4	5	7%	93
4	5	5	5%	67
5	3	3	4%	62
6	3	6	4%	59
7	3	4	4%	58
8	4	4	4%	53
9	4	3	3%	48
10	3	8	3%	46
10	2	8	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	76	114	158	207
100	55	86	125	171	222
110	62	94	135	183	236
120	69	103	145	195	249
130	76	111	155	206	262
140	82	119	164	216	273
150	88	126	172	226	284
160	94	133	181	236	295
170	100	140	189	245	305
180	106	146	196	254	315
190	111	153	204	262	324
200	116	159	211	270	333
210	122	165	218	278	342
220	127	171	225	285	350
230	131	177	231	293	359
240	136	182	237	300	366
250	141	188	244	307	374
260	145	193	249	313	381

Age	Beg.	Nov.	Int.	Adv.	Elite
15	68	101	143	193	246
20	78	116	164	220	282
25	80	119	168	226	289
30	80	119	168	226	289
35	80	119	168	226	289
40	80	119	168	226	289
45	76	113	159	214	274
50	71	105	149	200	256
55	65	97	137	185	236
60	60	89	126	169	216
65	54	80	114	153	195
70	49	72	102	137	176
75	44	65	92	123	158
80	39	58	82	110	141
85	35	52	74	99	126
90	31	47	66	89	113

Rank	Sets	Reps	Percent	Workouts
1	3	5	10%	33
2	3	6	8%	26
3	5	5	8%	24
4	4	4	7%	22
5	3	8	6%	20
6	4	8	6%	19
7	4	5	5%	17
8	3	3	5%	15
9	3	10	3%	11
9	5	3	3%	11
9	4	6	3%	11

BW	Beg.	Nov.	Int.	Adv.	Elite
110	78	117	167	225	289
120	92	134	187	248	315
130	106	151	206	270	340
140	119	167	225	292	364
150	133	182	243	313	387
160	146	198	261	333	409
170	159	213	278	352	431
180	171	228	295	371	452
190	184	242	311	389	472
200	196	256	327	407	491
210	208	270	343	424	510
220	220	283	358	441	529
230	232	296	372	457	546
240	243	309	387	473	564
250	254	322	401	489	581
260	265	334	414	504	597
270	276	346	428	519	613
280	286	358	441	533	629
290	297	369	454	547	644
300	307	381	466	561	659
310	317	392	479	575	674

Age	Beg.	Nov.	Int.	Adv.	Elite
15	131	184	249	325	406
20	149	210	285	371	464
25	153	216	292	381	476
30	153	216	292	381	476
35	153	216	292	381	476
40	153	216	292	381	476
45	145	204	277	361	451
50	136	191	259	337	422
55	125	176	239	311	389
60	114	161	218	284	355
65	103	146	197	257	322
70	93	131	178	231	289
75	83	117	159	208	259
80	75	105	143	186	232
85	67	94	128	166	208
90	60	85	115	149	187

Rank	Sets	Reps	Percent	Workouts
1	3	5	17%	234
2	2	5	8%	108
3	4	5	7%	93
4	5	5	5%	67
5	3	3	4%	62
6	3	6	4%	59
7	3	4	4%	58
8	4	4	4%	53
9	4	3	3%	48
10	3	8	3%	46
10	2	8	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	76	114	158	207
100	55	86	125	171	222
110	62	94	135	183	236
120	69	103	145	195	249
130	76	111	155	206	262
140	82	119	164	216	273
150	88	126	172	226	284
160	94	133	181	236	295
170	100	140	189	245	305
180	106	146	196	254	315
190	111	153	204	262	324
200	116	159	211	270	333
210	122	165	218	278	342
220	127	171	225	285	350
230	131	177	231	293	359
240	136	182	237	300	366
250	141	188	244	307	374
260	145	193	249	313	381

Age	Beg.	Nov.	Int.	Adv.	Elite
15	68	101	143	193	246
20	78	116	164	220	282
25	80	119	168	226	289
30	80	119	168	226	289
35	80	119	168	226	289
40	80	119	168	226	289
45	76	113	159	214	274
50	71	105	149	200	256
55	65	97	137	185	236
60	60	89	126	169	216
65	54	80	114	153	195
70	49	72	102	137	176
75	44	65	92	123	158
80	39	58	82	110	141
85	35	52	74	99	126
90	31	47	66	89	113

Rank	Sets	Reps	Percent	Workouts
1	3	5	10%	33
2	3	6	8%	26
3	5	5	8%	24
4	4	4	7%	22
5	3	8	6%	20
6	4	8	6%	19
7	4	5	5%	17
8	3	3	5%	15
9	3	10	3%	11
9	5	3	3%	11
9	4	6	3%	11

Pause Squat Standards (lb)

Male

Male Pause Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Female

Female Pause Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Rate Your Lifts Against Other People

What do the strength standards mean?

Data behind the Pause Squat strength standards

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	78	117	167	225	289
120	92	134	187	248	315
130	106	151	206	270	340
140	119	167	225	292	364
150	133	182	243	313	387
160	146	198	261	333	409
170	159	213	278	352	431
180	171	228	295	371	452
190	184	242	311	389	472
200	196	256	327	407	491
210	208	270	343	424	510
220	220	283	358	441	529
230	232	296	372	457	546
240	243	309	387	473	564
250	254	322	401	489	581
260	265	334	414	504	597
270	276	346	428	519	613
280	286	358	441	533	629
290	297	369	454	547	644
300	307	381	466	561	659
310	317	392	479	575	674

Age	Beg.	Nov.	Int.	Adv.	Elite
15	131	184	249	325	406
20	149	210	285	371	464
25	153	216	292	381	476
30	153	216	292	381	476
35	153	216	292	381	476
40	153	216	292	381	476
45	145	204	277	361	451
50	136	191	259	337	422
55	125	176	239	311	389
60	114	161	218	284	355
65	103	146	197	257	322
70	93	131	178	231	289
75	83	117	159	208	259
80	75	105	143	186	232
85	67	94	128	166	208
90	60	85	115	149	187

Rank	Sets	Reps	Percent	Workouts
1	3	5	17%	234
2	2	5	8%	108
3	4	5	7%	93
4	5	5	5%	67
5	3	3	4%	62
6	3	6	4%	59
7	3	4	4%	58
8	4	4	4%	53
9	4	3	3%	48
10	3	8	3%	46
10	2	8	3%	46

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	76	114	158	207
100	55	86	125	171	222
110	62	94	135	183	236
120	69	103	145	195	249
130	76	111	155	206	262
140	82	119	164	216	273
150	88	126	172	226	284
160	94	133	181	236	295
170	100	140	189	245	305
180	106	146	196	254	315
190	111	153	204	262	324
200	116	159	211	270	333
210	122	165	218	278	342
220	127	171	225	285	350
230	131	177	231	293	359
240	136	182	237	300	366
250	141	188	244	307	374
260	145	193	249	313	381

Age	Beg.	Nov.	Int.	Adv.	Elite
15	68	101	143	193	246
20	78	116	164	220	282
25	80	119	168	226	289
30	80	119	168	226	289
35	80	119	168	226	289
40	80	119	168	226	289
45	76	113	159	214	274
50	71	105	149	200	256
55	65	97	137	185	236
60	60	89	126	169	216
65	54	80	114	153	195
70	49	72	102	137	176
75	44	65	92	123	158
80	39	58	82	110	141
85	35	52	74	99	126
90	31	47	66	89	113

Rank	Sets	Reps	Percent	Workouts
1	3	5	10%	33
2	3	6	8%	26
3	5	5	8%	24
4	4	4	7%	22
5	3	8	6%	20
6	4	8	6%	19
7	4	5	5%	17
8	3	3	5%	15
9	3	10	3%	11
9	5	3	3%	11
9	4	6	3%	11