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 |
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.
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 |
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 |
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.
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 |
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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. |