These are the most popular Pause Squat workouts done by male lifters:
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.
Male
Male Pause Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 151 lb |
Novice | 213 lb |
Intermediate | 289 lb |
Advanced | 377 lb |
Elite | 471 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 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.
By Weight and Age
By Bodyweight
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 |
By Age
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 | 186 |
How many sets and reps of Pause Squat should I do?
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 |
Calculate Your Strength Level
Female
Female Pause Squat Standards (lb)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 71 lb |
Novice | 112 lb |
Intermediate | 164 lb |
Advanced | 226 lb |
Elite | 295 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 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.
By Weight and Age
By Bodyweight
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 |
By Age
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 |
How many sets and reps of Pause Squat should I do?
These are the most popular Pause Squat workouts done by female lifters:
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 |
Calculate Your Strength Level
Create Standards
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. |
More Exercises
Other Languages
- Pause Squat (EN)
- Kniebeugen pausiert (DE)
- Sentadilla con pausa (ES)
- Squat avec pause (FR)
- Przysiad z pauzą (PL)
- Squat con Fermo (IT)
- Agachamento pausado (PT)