Pause Squat

Pause Squat Standards

Measured in kg

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 (kg)

Entire Community

Strength Level Weight
Beginner 69 kg
Novice 97 kg
Intermediate 131 kg
Advanced 171 kg
Elite 214 kg
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? (kg)

What is the average Pause Squat? The average Pause Squat weight for a male lifter is 131 kg (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 69 kg (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

BW Beg. Nov. Int. Adv. Elite
50 36 54 77 104 134
55 43 62 87 116 147
60 49 70 96 126 159
65 56 78 105 137 170
70 62 86 114 147 182
75 69 93 123 156 192
80 75 100 131 165 202
85 81 107 139 174 212
90 87 114 146 183 222
95 92 120 154 191 231
100 98 127 161 199 240
105 103 133 168 207 248
110 109 139 175 215 257
115 114 145 182 222 265
120 119 151 188 229 272
125 124 157 194 236 280
130 129 162 201 243 288
135 134 168 207 250 295
140 139 173 213 256 302
Age Beg. Nov. Int. Adv. Elite
15 58 82 112 146 182
20 67 94 128 167 208
25 69 97 131 171 214
30 69 97 131 171 214
35 69 97 131 171 214
40 69 97 131 171 214
45 65 92 124 162 203
50 61 86 117 152 190
55 57 80 108 141 176
60 52 73 99 129 161
65 47 66 89 116 145
70 42 59 80 104 130
75 37 53 71 93 117
80 33 47 64 83 104
85 30 42 57 75 93
90 27 38 52 67 84

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kg
kg
years old

Female Pause Squat Standards (kg)

Entire Community

Strength Level Weight
Beginner 32 kg
Novice 51 kg
Intermediate 74 kg
Advanced 103 kg
Elite 134 kg
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? (kg)

What is the average Pause Squat? The average Pause Squat weight for a female lifter is 74 kg (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 32 kg (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

BW Beg. Nov. Int. Adv. Elite
40 14 25 40 58 79
45 19 31 47 67 89
50 23 37 55 76 99
55 28 43 62 84 108
60 33 48 68 92 117
65 37 54 75 99 126
70 42 59 81 106 134
75 46 64 87 113 142
80 50 69 93 120 149
85 54 74 99 127 156
90 59 79 104 133 163
95 63 84 110 139 170
100 67 89 115 145 176
105 70 93 120 150 183
110 74 97 125 156 189
115 78 102 130 161 195
120 82 106 135 167 200
Age Beg. Nov. Int. Adv. Elite
15 28 43 63 87 114
20 31 49 73 100 130
25 32 51 74 103 134
30 32 51 74 103 134
35 32 51 74 103 134
40 32 51 74 103 134
45 31 48 71 97 127
50 29 45 66 91 119
55 27 42 61 85 110
60 24 38 56 77 101
65 22 34 51 70 91
70 20 31 45 63 82
75 18 28 41 56 73
80 16 25 36 50 65
85 14 22 33 45 58
90 13 20 29 40 53

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kg
kg
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.