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barbell jefferson squat Strength Standards

Quick Answer barbell jefferson squat

A 180 lb male with an Intermediate-level barbell jefferson squat of 210 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 269 lbs (1.49x bodyweight).

FitnessVolt Competition Percentile (FVCP), based on 2.5M+ verified competition results

barbell jefferson squat demonstration
Competition-Derived

How strong is your barbell jefferson squat? Compare your 1RM against standards for 21 bodyweight categories, from Beginner to Elite.

Primary Muscles glutes
Equipment barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

Estimated Standards - Estimated from squat standards using a 0.72x ratio.. These values are derived from verified competition data for the base exercise. Learn about our methodology

How Strong Is Your barbell jefferson squat?

Your FVCP:
FitnessVolt Competition Percentile, based on 2.5M+ verified results
th percentile
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to track your progress over time.

How Much Should You barbell jefferson squat?

1RM weight (lbs) you should be able to lift at each standard, based on your bodyweight.

BW (lbs) Beginner Novice Intermediate Advanced Elite
110 53 82 120 165 215
120 63 94 135 181 233
130 72 106 148 197 251
140 81 117 161 212 269
150 90 127 174 228 285
160 99 138 186 242 301
170 108 149 199 256 316
180 117 159 210 269 331
190 125 169 222 282 345
200 134 179 233 294 359
210 142 188 243 306 372
220 150 197 254 318 385
230 158 207 264 329 398
240 166 215 274 341 410
250 174 224 284 351 422
260 181 233 294 362 434
270 189 241 303 372 445
280 196 249 312 382 456
290 203 257 321 392 467
300 210 265 330 402 478
310 217 273 338 412 488

How Does Age Affect barbell jefferson squat Strength?

How barbell jefferson squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 86 126 176 233 296
20 99 145 201 267 339
25 102 148 207 274 348
30 102 148 207 274 348
35 102 148 207 274 348
40 102 148 207 274 348
45 96 140 196 260 330
50 91 132 184 244 310
55 84 122 170 226 287
60 76 112 156 206 261
65 69 101 140 186 236
70 62 91 126 167 212
75 55 81 112 150 189
80 50 72 101 134 169
85 45 65 90 120 152
90 40 58 81 108 137

What Do barbell jefferson squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the barbell jefferson squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

Stronger than 20% of lifters. You can execute the barbell jefferson squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Stronger than 50% of lifters. Your barbell jefferson squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

Stronger than 80% of lifters. You have refined your barbell jefferson squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Stronger than 95% of lifters. Your barbell jefferson squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your barbell jefferson squat

Tier-specific training recommendations to move your barbell jefferson squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the barbell jefferson squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track your E1RM progress →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a barbell jefferson squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the barbell jefferson squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your barbell jefferson squat under meet conditions.
View RPE-to-percentage chart →

How to Perform barbell jefferson squat

["Stand with your feet shoulder-width apart and toes slightly turned out.","Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.","Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.","Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.","Push through your heels to stand back up to the starting position.","Repeat the movement, alternating your forward and back foot with each repetition."]

Read the complete barbell jefferson squat guide on FitnessVolt →

Where Do These barbell jefferson squat Standards Come From?

These barbell jefferson squat standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Every number comes from a sanctioned meet with certified judges - not self-reported gym lifts. Data is sourced from OpenPowerlifting and other verified competition databases, ensuring accuracy you can trust.

Last Updated: March 30, 2026

Reviewed by the Fitness Volt Editorial Team, certified strength training analysts.

Is Your barbell jefferson squat Good for Your Weight?

Strength standards help you objectively measure your barbell jefferson squat performance relative to other lifters of the same bodyweight and sex. Here is how to interpret them:

  1. Find your bodyweight in the left column of the table above.
  2. Look across the row to find which strength level your 1RM falls into.
  3. Use the age tab to see how your strength compares within your age group.
  4. Switch between Male and Female standards using the toggle - each has its own dataset.

If you do not know your 1RM, use the E1RM Calculator to estimate it from any rep set. For example, if you can barbell jefferson squat 185 lbs for 5 reps, the calculator will estimate your max.

These standards are derived from 2.5M+ competition results across powerlifting, weightlifting, and strongman federations worldwide, combined with community training data.

Frequently Asked Questions

A "good" barbell jefferson squat depends on your bodyweight, sex, and training experience. As a general benchmark, an Intermediate-level lift (stronger than 50% of lifters) is a solid goal for most recreational athletes. Check the table above for your specific bodyweight.
Most lifters can reach Intermediate level on the barbell jefferson squat within 1-2 years of consistent training with progressive overload and proper nutrition. Genetics, training program quality, and recovery all play a role.
Yes. Our standards are calculated from 2.5M+ verified competition results and community-reported data. They are adjusted for bodyweight and age to give you an accurate comparison.
These standards are based on raw (unequipped) lifts. If you use supportive equipment like a bench shirt or squat suit, your equipped numbers will be higher than these standards reflect.

Related Exercise Standards

Related Calculators

E1RM Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE