Full body Full body
|
Chest Chest
|
Back Back
|
Shoulders Shoulders
|
Arms Arms
|
Legs Legs
|
Core Core

Paused Squat

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

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Paused Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 289 lb
Women 164 lb

Paused Squat: Average weight [1RM]

Level Men Women
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.

Paused Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
11079119170230295
12092135189252321
130106151208274345
140119167226295368
150132182244315391
160144197261334412
170157212278353433
180169226294371453
190181240310389473
200193253325406492
210204266340422510
220215279354439527
230226291368454545
240237304382470561
250248316396484578
260258327409499594
270269339422513609
280279350434527624
290288361446541639
300298372459554653
310308383470567667

Men by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
15129181246321401
20147208282367459
25151213289377471
30151213289377471
35151213289377471
40151213289377471
45144202274358447
50135190258336420
55125176238310388
60114160217283354
65103145196256320
7092130176230287
7582116158205257
8074104141184230
856693126165206
906084114148186

Women by bodyweight (lb) [1RM]

Bodyweight Beginner Novice Intermediate Advanced Elite
90335791131177
1004269105149198
1105181120166218
1206093134183236
13070104147199254
14079115161214271
15088126173228288
16097136186243304
170105147198256319
180114157209269334
190122167221282348
200130176232295362
210138186242307375
220146195253319388
230154204263330401
240162213273341413
250169221283352425
260177230292363437

Women by age [1RM]

Age Beginner Novice Intermediate Advanced Elite
156195140193251
2069109160221288
2571112164226295
3071112164226295
3571112164226295
4071112164226295
4568106156215280
5063100146202263
555992135186243
605484123170222
654876111154200
704368100138180
75396189123161
80355480110144
8531497299129
9028446589116

Note: A standard gym barbell usually weighs 44 lb.

Muscles worked

Group Muscles
Primary muscles Quadriceps, Gluteus maximus, Hamstrings
Secondary muscles Adductors, Erector spinae
Stabilizers Rectus abdominis, External obliques, Erector spinae
Grip None

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Review weight, reps, and progress in one place.

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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

Full body

Deadlift
Deadlift
Full body / BIG3
Bench Press
Bench Press
Full body / BIG3
Squat
Squat
Full body / BIG3
Hex Bar Deadlift
Hex Bar Deadlift
Full body
Power Clean
Power Clean
Full body
Romanian Deadlift
Romanian Deadlift
Full body
Sumo Deadlift
Sumo Deadlift
Full body
Clean And Jerk
Clean And Jerk
Full body
Snatch
Snatch
Full body
Clean
Clean
Full body
Clean And Press
Clean And Press
Full body
Rack Pull
Rack Pull
Full body
Dumbbell Romanian Deadlift
Dumbbell Romanian Deadlift
Full body / Dumbbell
Hang Clean
Hang Clean
Full body
Stiff-Leg Deadlift
Stiff-Leg Deadlift
Full body
Muscle-Up
Muscle-Up
Full body / Bodyweight
Power Snatch
Power Snatch
Full body
Thruster
Thruster
Full body
Push Jerk
Push Jerk
Full body
Dumbbell Deadlift
Dumbbell Deadlift
Full body / Dumbbell
Deficit Deadlift
Deficit Deadlift
Full body
Single-Leg Romanian Deadlift
Single-Leg Romanian Deadlift
Full body
Burpees
Burpees
Full body / Bodyweight
Hang Power Clean
Hang Power Clean
Full body
Split Jerk
Split Jerk
Full body
Dumbbell Snatch
Dumbbell Snatch
Full body / Dumbbell
Clean High Pull
Clean High Pull
Full body
Snatch Deadlift
Snatch Deadlift
Full body
Clean Pull
Clean Pull
Full body
Paused Deadlift
Paused Deadlift
Full body
Single-Leg Deadlift
Single-Leg Deadlift
Full body
Muscle Snatch
Muscle Snatch
Full body
Jefferson Deadlift
Jefferson Deadlift
Full body
Snatch Pull
Snatch Pull
Full body
Wall Ball
Wall Ball
Full body
Zercher Deadlift
Zercher Deadlift
Full body
Single-Leg Dumbbell Deadlift
Single-Leg Dumbbell Deadlift
Full body / Dumbbell
Dumbbell Clean And Press
Dumbbell Clean And Press
Full body / Dumbbell
Ring Muscle-Up
Ring Muscle-Up
Full body / Bodyweight
Dumbbell Thruster
Dumbbell Thruster
Full body / Dumbbell
Hang Snatch
Hang Snatch
Full body
Dumbbell High Pull
Dumbbell High Pull
Full body / Dumbbell
Dumbbell Hang Clean
Dumbbell Hang Clean
Full body / Dumbbell
Behind-The-Back Deadlift
Behind-The-Back Deadlift
Full body
Clap Pull-Up
Clap Pull-Up
Full body
Squat Thrust
Squat Thrust
Full body

Chest

Bench Press
Bench Press
Chest / BIG3
Dumbbell Bench Press
Dumbbell Bench Press
Chest / Dumbbell
Push-Up
Push-Up
Chest / Bodyweight
Incline Bench Press
Incline Bench Press
Chest
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
Chest / Dumbbell
Close-Grip Bench Press
Close-Grip Bench Press
Chest
Machine Chest Fly
Machine Chest Fly
Chest / Machine
Dumbbell Fly
Dumbbell Fly
Chest / Dumbbell
Decline Dumbbell Fly
Decline Dumbbell Fly
Chest / Dumbbell
Decline Bench Press
Decline Bench Press
Chest
Smith Machine Bench Press
Smith Machine Bench Press
Chest / Machine
Cable Fly
Cable Fly
Chest / Cable
Chest Press
Chest Press
Chest
Floor Press
Floor Press
Chest
Incline Dumbbell Fly
Incline Dumbbell Fly
Chest / Dumbbell
Dumbbell Floor Press
Dumbbell Floor Press
Chest / Dumbbell
Decline Dumbbell Bench Press
Decline Dumbbell Bench Press
Chest / Dumbbell
Paused Bench Press
Paused Bench Press
Chest
One-Arm Push-Up
One-Arm Push-Up
Chest / Bodyweight
Reverse-Grip Bench Press
Reverse-Grip Bench Press
Chest
Diamond Push-Up
Diamond Push-Up
Chest / Bodyweight
Close-Grip Dumbbell Bench Press
Close-Grip Dumbbell Bench Press
Chest / Dumbbell
Bench Pin Press
Bench Pin Press
Chest
Wide-Grip Bench Press
Wide-Grip Bench Press
Chest
Decline Push-Up
Decline Push-Up
Chest / Bodyweight
Close-Grip Incline Bench Press
Close-Grip Incline Bench Press
Chest
Incline Push-Up
Incline Push-Up
Chest / Bodyweight
Close-Grip Push-Up
Close-Grip Push-Up
Chest / Bodyweight
Archer Push-Up
Archer Push-Up
Chest / Bodyweight
Spoto Press
Spoto Press
Chest

Back

Deadlift
Deadlift
Back / BIG3
Pull-Up
Pull-Up
Back / Bodyweight
Bent-Over Row
Bent-Over Row
Back
Lat Pulldown
Lat Pulldown
Back
Chin Ups
Chin Ups
Back / Bodyweight
Dumbbell Row
Dumbbell Row
Back / Dumbbell
Seated Cable Row
Seated Cable Row
Back / Cable
Barbell Shrug
Barbell Shrug
Back / Barbell
T-Bar Row
T-Bar Row
Back
Dumbbell Shrug
Dumbbell Shrug
Back / Dumbbell
Pendlay Row
Pendlay Row
Back
Machine Row
Machine Row
Back / Machine
Dumbbell Pullover
Dumbbell Pullover
Back / Dumbbell
Dumbbell Reverse Fly
Dumbbell Reverse Fly
Back / Dumbbell
Chest-Supported Dumbbell Row
Chest-Supported Dumbbell Row
Back / Dumbbell
Close-Grip Lat Pulldown
Close-Grip Lat Pulldown
Back
Machine Reverse Fly
Machine Reverse Fly
Back / Machine
Reverse-Grip Lat Pulldown
Reverse-Grip Lat Pulldown
Back
Neutral-Grip Pull-Up
Neutral-Grip Pull-Up
Back / Bodyweight
Straight-Arm Pulldown
Straight-Arm Pulldown
Back
Cable Reverse Fly
Cable Reverse Fly
Back / Cable
Yates Row
Yates Row
Back
Bent-Over Dumbbell Row
Bent-Over Dumbbell Row
Back / Dumbbell
Back Extension
Back Extension
Back
Bench Pull
Bench Pull
Back
Machine Back Extension
Machine Back Extension
Back / Machine
Barbell Pullover
Barbell Pullover
Back / Barbell
One-Arm Pull-Up
One-Arm Pull-Up
Back / Bodyweight
Dumbbell Bench Pull
Dumbbell Bench Pull
Back / Dumbbell
Inverted Row
Inverted Row
Back
Renegade Row
Renegade Row
Back
One-Arm Lat Pulldown
One-Arm Lat Pulldown
Back
One-Arm Seated Cable Row
One-Arm Seated Cable Row
Back / Cable
Cable Upright Row
Cable Upright Row
Back / Cable
Machine Shrug
Machine Shrug
Back / Machine
Hex Bar Shrug
Hex Bar Shrug
Back
Smith Machine Shrug
Smith Machine Shrug
Back / Machine
Dumbbell Incline Y Raise
Dumbbell Incline Y Raise
Back / Dumbbell
Cable Shrug
Cable Shrug
Back / Cable
Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Back / Barbell
Barbell Power Shrug
Barbell Power Shrug
Back / Barbell
Meadows Row
Meadows Row
Back
Behind-The-Back Barbell Shrug
Behind-The-Back Barbell Shrug
Back / Barbell
Reverse Hyperextension
Reverse Hyperextension
Back

Shoulders

Shoulder Press
Shoulder Press
Shoulders
Dumbbell Shoulder Press
Dumbbell Shoulder Press
Shoulders / Dumbbell
Dumbbell Lateral Raise
Dumbbell Lateral Raise
Shoulders / Dumbbell
Military Press
Military Press
Shoulders
Seated Shoulder Press
Seated Shoulder Press
Shoulders
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
Shoulders / Dumbbell
Machine Shoulder Press
Machine Shoulder Press
Shoulders / Machine
Push Press
Push Press
Shoulders
Upright Row
Upright Row
Shoulders
Dumbbell Front Raise
Dumbbell Front Raise
Shoulders / Dumbbell
Cable Lateral Raise
Cable Lateral Raise
Shoulders / Cable
Arnold Press
Arnold Press
Shoulders
Face Pull
Face Pull
Shoulders
Neck Curl
Neck Curl
Shoulders
Dumbbell Upright Row
Dumbbell Upright Row
Shoulders / Dumbbell
Machine Lateral Raise
Machine Lateral Raise
Shoulders / Machine
Behind-The-Neck Press
Behind-The-Neck Press
Shoulders
Handstand Push-Up
Handstand Push-Up
Shoulders / Bodyweight
Barbell Front Raise
Barbell Front Raise
Shoulders / Barbell
Log Press
Log Press
Shoulders
Landmine Press
Landmine Press
Shoulders
Neck Extension
Neck Extension
Shoulders
Z Press
Z Press
Shoulders
Viking Press
Viking Press
Shoulders
Shoulder Pin Press
Shoulder Pin Press
Shoulders
Dumbbell Z Press
Dumbbell Z Press
Shoulders / Dumbbell
One-Arm Landmine Press
One-Arm Landmine Press
Shoulders
Dumbbell External Rotation
Dumbbell External Rotation
Shoulders / Dumbbell
Pike Push-Up
Pike Push-Up
Shoulders / Bodyweight
Dumbbell Push Press
Dumbbell Push Press
Shoulders / Dumbbell
Dumbbell Face Pull
Dumbbell Face Pull
Shoulders / Dumbbell
Cable External Rotation
Cable External Rotation
Shoulders / Cable

Arms

Dumbbell Curl
Dumbbell Curl
Arms / Dumbbell
Barbell Curl
Barbell Curl
Arms / Barbell
Hammer Curl
Hammer Curl
Arms
EZ Bar Curl
EZ Bar Curl
Arms
Preacher Curl
Preacher Curl
Arms
Cable Bicep Curl
Cable Bicep Curl
Arms / Cable
Dumbbell Concentration Curl
Dumbbell Concentration Curl
Arms / Dumbbell
Incline Dumbbell Curl
Incline Dumbbell Curl
Arms / Dumbbell
Machine Bicep Curl
Machine Bicep Curl
Arms / Machine
Strict Curl
Strict Curl
Arms
One-Arm Cable Bicep Curl
One-Arm Cable Bicep Curl
Arms / Cable
One-Arm Dumbbell Preacher Curl
One-Arm Dumbbell Preacher Curl
Arms / Dumbbell
Incline Hammer Curl
Incline Hammer Curl
Arms
Spider Curl
Spider Curl
Arms
Zottman Curl
Zottman Curl
Arms
Seated Dumbbell Curl
Seated Dumbbell Curl
Arms / Dumbbell
Cheat Curl
Cheat Curl
Arms
Cable Hammer Curl
Cable Hammer Curl
Arms / Cable
Overhead Cable Curl
Overhead Cable Curl
Arms / Cable
Incline Cable Curl
Incline Cable Curl
Arms / Cable
Lying Cable Curl
Lying Cable Curl
Arms / Cable
Dips
Dips
Arms / Bodyweight
Tricep Pushdown
Tricep Pushdown
Arms
Lying Tricep Extension
Lying Tricep Extension
Arms
Tricep Rope Pushdown
Tricep Rope Pushdown
Arms
One-Arm Pulldown
One-Arm Pulldown
Arms
Dumbbell Tricep Extension
Dumbbell Tricep Extension
Arms / Dumbbell
Tricep Extension
Tricep Extension
Arms
Lying Dumbbell Tricep Extension
Lying Dumbbell Tricep Extension
Arms / Dumbbell
Seated Dips Machine
Seated Dips Machine
Arms / Machine
Dumbbell Tricep Kickback
Dumbbell Tricep Kickback
Arms / Dumbbell
Cable Overhead Tricep Extension
Cable Overhead Tricep Extension
Arms / Cable
Machine Tricep Extension
Machine Tricep Extension
Arms / Machine
Seated Dumbbell Tricep Extension
Seated Dumbbell Tricep Extension
Arms / Dumbbell
Reverse-Grip Tricep Pushdown
Reverse-Grip Tricep Pushdown
Arms
JM Press
JM Press
Arms
Tate Press
Tate Press
Arms
Ring Dips
Ring Dips
Arms / Bodyweight
Bench Dip
Bench Dip
Arms / Bodyweight
Wrist Curl
Wrist Curl
Arms
Reverse Barbell Curl
Reverse Barbell Curl
Arms / Barbell
Reverse Wrist Curl
Reverse Wrist Curl
Arms
Dumbbell Wrist Curl
Dumbbell Wrist Curl
Arms / Dumbbell
Dumbbell Reverse Wrist Curl
Dumbbell Reverse Wrist Curl
Arms / Dumbbell
Dumbbell Reverse Curl
Dumbbell Reverse Curl
Arms / Dumbbell

Legs

Squat
Squat
Legs / BIG3
Sled Leg Press
Sled Leg Press
Legs
Front Squat
Front Squat
Legs
Hip Thrust
Hip Thrust
Legs
Leg Extension
Leg Extension
Legs
Horizontal Leg Press
Horizontal Leg Press
Legs
Hack Squat
Hack Squat
Legs
Seated Leg Curl
Seated Leg Curl
Legs
Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
Legs / Dumbbell
Goblet Squat
Goblet Squat
Legs
Lying Leg Curl
Lying Leg Curl
Legs
Machine Calf Raise
Machine Calf Raise
Legs / Machine
Dumbbell Lunge
Dumbbell Lunge
Legs / Dumbbell
Box Squat
Box Squat
Legs
Bodyweight Squat
Bodyweight Squat
Legs
Vertical Leg Press
Vertical Leg Press
Legs
Bulgarian Split Squat
Bulgarian Split Squat
Legs
Seated Calf Raise
Seated Calf Raise
Legs
Smith Machine Squat
Smith Machine Squat
Legs / Machine
Hip Abduction
Hip Abduction
Legs
Good Morning
Good Morning
Legs
Zercher Squat
Zercher Squat
Legs
Barbell Lunge
Barbell Lunge
Legs / Barbell
Hip Adduction
Hip Adduction
Legs
Overhead Squat
Overhead Squat
Legs
Barbell Calf Raise
Barbell Calf Raise
Legs / Barbell
Dumbbell Squat
Dumbbell Squat
Legs / Dumbbell
Split Squat
Split Squat
Legs
Dumbbell Calf Raise
Dumbbell Calf Raise
Legs / Dumbbell
Cable Pull-Through
Cable Pull-Through
Legs / Cable
Standing Leg Curl
Standing Leg Curl
Legs
Landmine Squat
Landmine Squat
Legs
Barbell Reverse Lunge
Barbell Reverse Lunge
Legs / Barbell
Barbell Glute Bridge
Barbell Glute Bridge
Legs / Barbell
Single-Leg Press
Single-Leg Press
Legs
Sled Press Calf Raise
Sled Press Calf Raise
Legs
Single-Leg Squat
Single-Leg Squat
Legs
Belt Squat
Belt Squat
Legs
Safety Bar Squat
Safety Bar Squat
Legs
Pistol Squat
Pistol Squat
Legs
Paused Squat
Paused Squat
Legs
Barbell Hack Squat
Barbell Hack Squat
Legs / Barbell
Sumo Squat
Sumo Squat
Legs
Cable Kickback
Cable Kickback
Legs / Cable
Bodyweight Calf Raise
Bodyweight Calf Raise
Legs
Lunge
Lunge
Legs
Glute Bridge
Glute Bridge
Legs
Pin Squat
Pin Squat
Legs
Walking Lunge
Walking Lunge
Legs
Dumbbell Front Squat
Dumbbell Front Squat
Legs / Dumbbell
Dumbbell Split Squat
Dumbbell Split Squat
Legs / Dumbbell
Reverse Lunge
Reverse Lunge
Legs
Squat Jump
Squat Jump
Legs
Nordic Hamstring Curl
Nordic Hamstring Curl
Legs
Sissy Squat
Sissy Squat
Legs
Half Squat
Half Squat
Legs
Glute Ham Raise
Glute Ham Raise
Legs
Cable Leg Extension
Cable Leg Extension
Legs / Cable
Single-Leg Seated Calf Raise
Single-Leg Seated Calf Raise
Legs
Side Lunge
Side Lunge
Legs
Glute Kickback
Glute Kickback
Legs
Donkey Calf Raise
Donkey Calf Raise
Legs
Dumbbell Walking Calf Raise
Dumbbell Walking Calf Raise
Legs / Dumbbell
Side Leg Raise
Side Leg Raise
Legs / Bodyweight
Jefferson Squat
Jefferson Squat
Legs
Floor Hip Abduction
Floor Hip Abduction
Legs
Hip Extension
Hip Extension
Legs
Floor Hip Extension
Floor Hip Extension
Legs

Core

Sit-Up
Sit-Up
Core / Bodyweight
Cable Crunches
Cable Crunches
Core / Cable
Machine Seated Crunches
Machine Seated Crunches
Core / Machine
Crunches
Crunches
Core / Bodyweight
Dumbbell Side Bend
Dumbbell Side Bend
Core / Dumbbell
Cable Woodchopper
Cable Woodchopper
Core / Cable
Hanging Leg Raise
Hanging Leg Raise
Core / Bodyweight
Russian Twist
Russian Twist
Core / Bodyweight
Lying Leg Raise
Lying Leg Raise
Core / Bodyweight
Decline Sit-Up
Decline Sit-Up
Core / Bodyweight
Hanging Knee Raise
Hanging Knee Raise
Core / Bodyweight
AB Wheel Roller
AB Wheel Roller
Core
Toes To Bar
Toes To Bar
Core / Bodyweight
Decline Crunches
Decline Crunches
Core / Bodyweight
Jumping Jack
Jumping Jack
Core / Bodyweight
Bicycle Crunches
Bicycle Crunches
Core / Bodyweight
Reverse Crunches
Reverse Crunches
Core / Bodyweight
Flutter Kicks
Flutter Kicks
Core / Bodyweight
Mountain Climbers
Mountain Climbers
Core / Bodyweight
High Pulley Crunches
High Pulley Crunches
Core / Bodyweight
Standing Cable Crunches
Standing Cable Crunches
Core / Cable
Superman
Superman
Core / Bodyweight
Side Crunch
Side Crunch
Core / Bodyweight
Roman Chair Side Bend
Roman Chair Side Bend
Core
Scissor Kick
Scissor Kick
Core / Bodyweight