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 151 lb
Novice 213 lb
Intermediate 289 lb
Advanced 377 lb
Elite 471 lb
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 289 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 151 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

BW Beg. Nov. Int. Adv. Elite
110 79 119 170 230 295
120 92 135 189 252 321
130 106 151 208 274 345
140 119 167 226 295 368
150 132 182 244 315 391
160 144 197 261 334 412
170 157 212 278 353 433
180 169 226 294 371 453
190 181 240 310 389 473
200 193 253 325 406 492
210 204 266 340 422 510
220 215 279 354 439 527
230 226 291 368 454 545
240 237 304 382 470 561
250 248 316 396 484 578
260 258 327 409 499 594
270 269 339 422 513 609
280 279 350 434 527 624
290 288 361 446 541 639
300 298 372 459 554 653
310 308 383 470 567 667
Age Beg. Nov. Int. Adv. Elite
15 129 181 246 321 401
20 147 208 282 367 459
25 151 213 289 377 471
30 151 213 289 377 471
35 151 213 289 377 471
40 151 213 289 377 471
45 144 202 274 358 447
50 135 190 258 336 420
55 125 176 238 310 388
60 114 160 217 283 354
65 103 145 196 256 320
70 92 130 176 230 287
75 82 116 158 205 257
80 74 104 141 184 230
85 66 93 126 165 206
90 60 84 114 148 185

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lb
lb
years old

Female Pause Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 71 lb
Novice 112 lb
Intermediate 164 lb
Advanced 226 lb
Elite 295 lb
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 164 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 71 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

BW Beg. Nov. Int. Adv. Elite
90 33 57 91 131 177
100 42 69 105 149 198
110 51 81 120 166 218
120 60 93 134 183 236
130 70 104 147 199 254
140 79 115 161 214 271
150 88 126 173 228 288
160 97 136 186 243 304
170 105 147 198 256 319
180 114 157 209 269 334
190 122 167 221 282 348
200 130 176 232 295 362
210 138 186 242 307 375
220 146 195 253 319 388
230 154 204 263 330 401
240 162 213 273 341 413
250 169 221 283 352 425
260 177 230 292 363 437
Age Beg. Nov. Int. Adv. Elite
15 61 95 140 193 251
20 69 109 160 221 288
25 71 112 164 226 295
30 71 112 164 226 295
35 71 112 164 226 295
40 71 112 164 226 295
45 68 106 156 215 280
50 63 100 146 202 263
55 59 92 135 186 243
60 54 84 123 170 222
65 48 76 111 154 200
70 43 68 100 138 180
75 39 61 89 123 161
80 35 54 80 110 144
85 31 49 72 99 129
90 28 44 65 89 116

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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.