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 27,000 lifts by Strength Level users
Pause Squat

Male Pause Squat Standards (lb)

Entire Community

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

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

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lb
lb
years old

Female Pause Squat Standards (lb)

Entire Community

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

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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lb
lb
years old

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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.