Paused Squat

Paused Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus, Hamstrings.

Log Paused Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 289 lb

Women 164 lb

Paused Squat: Average weight [1RM]

Level
Beginner	151 lb	71 lb
Novice	213 lb	112 lb
Intermediate	289 lb	164 lb
Advanced	377 lb	226 lb
Elite	471 lb	295 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	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

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	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

Women by bodyweight (lb) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	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

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	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

Note: A standard gym barbell usually weighs 44 lb.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Paused Squat in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Bodyweight Calf Raise

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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