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barbell jefferson squat strength standards

What is a good barbell jefferson squat?

For a 180 lb male, an Intermediate barbell jefferson squat is about 210 lb (1.17x bodyweight). Advanced starts around 269 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

Good target 210 lb Intermediate at 180 lb
Next tier 269 lb Advanced standard
Gym median Separate tab Self-reported, not blended
Check My Level Estimate Your 1RM Methodology
Evidence ledger No blended rankings
Primary source FitnessVolt standards model
Available views Standards
Coverage 21 bodyweights × 5 levels

Competition results, gym submissions, and reader logs stay labeled separately so the ranking source is clear.

Quick Answer barbell jefferson squat

A solid (Intermediate) barbell jefferson squat for a 180 lb male is about 210 lb (1.17x bodyweight). Use the calculator below to convert your own barbell jefferson squat into an FVCP percentile for your bodyweight. An Advanced lifter at this weight reaches 269 lb (1.49x bodyweight).

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

barbell jefferson squat demonstration
Estimated Standards

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
Standards Coverage 21 bodyweights × 5 levels
Difficulty Advanced
Type Compound

Estimated Standards - The level table for this exercise is modeled from FitnessVolt strength ratios for a related base lift, not from direct measurements of this movement. Learn about our methodology

How Strong Is Your barbell jefferson squat?

Intermediate (competition scale)
Typical FVCP: 50th percentile
A 180 lb male lifting 210 lbs (1.17x bodyweight) on the barbell jefferson squat ranks Intermediate on the FVCP competition scale, stronger than ~50% of verified competition lifters at this bodyweight. Enter your own numbers above to see where you stand.

That clears the median for this bodyweight and gives you a useful benchmark for the next tier.

Over 40? Our calculator also reports an age-adjusted percentile and an age-30 equivalent using the McCulloch age factor, so masters lifters are compared to lifters their own age. See the age-adjusted (Masters 40+) standards below for the full breakdown.

FVCP competition ranking, shown separately from gym percentiles and reader logs
Your FVCP:
Age-adjusted percentile
lb Age-30 equivalent 1RM

FVCP competition ranking, shown separately from gym percentiles and reader logs
th percentile

Illustrative: a normal-distribution model anchored to the real Beginner to Elite percentile thresholds for your bodyweight. The marker shows where your lift falls, not a measured frequency count.

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to track your progress over time.

Reader Data Is Still Building

We do not have enough reader-submitted barbell jefferson squat entries yet to publish a stable crowd benchmark. Until then, this panel shows the Intermediate standards baseline only:

210 lb Typical 1RM (Intermediate)
1.17x x Bodyweight

Baseline figures for a 180 lb male at Intermediate level, from the standards table. This is not reader-submitted data. So far readers have logged a lift here.

Enter your numbers above first. We publish reader benchmarks only after a sample threshold is met.

How Much Should You barbell jefferson squat?

Use this table to find the standard closest to your bodyweight. The tiers are standards, not claims about reader submissions.

How a male lifter's expected 1RM scales with bodyweight at each level. Exact numbers in the table below.

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

Is Your barbell jefferson squat Good?

A quick read on what counts as a good barbell jefferson squat at each level, for a typical male and female lifter.

Men (180 lb): a good (Intermediate) barbell jefferson squat is about 210 lb (1.17x bodyweight). Advanced lifters hit 269 lb (1.49x), and Elite is 331 lb (1.84x).

Women (140 lb): a good (Intermediate) barbell jefferson squat is about 115 lb (0.82x bodyweight). Advanced lifters hit 160 lb (1.14x), and Elite is 209 lb (1.49x).

How Much Should You Be Able to barbell jefferson squat?

Men: a 180 lb male should lift about 210 lb at an Intermediate level (a beginner target is around 117 lb).

Women: a 140 lb female should lift about 115 lb at an Intermediate level (a beginner target is around 49 lb).

By bodyweight (men): A 150 lb lifter lifts about 174 lb, and a 220 lb lifter lifts about 254 lb at an Intermediate level. Find your exact bodyweight in the table above.

By age (men): at an Intermediate level a 30 year old male lifts about 207 lb, while by age 50 the Intermediate standard is about 184 lb. See the By Age tab for every age band.

FitnessVolt standards, with FVCP competition rankings shown separately from gym percentiles

How Does Age Affect barbell jefferson squat Strength?

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

How a male lifter's expected 1RM changes with age at each level. Exact numbers in the table below.

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 progress with the one rep max calculator →
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?

FitnessVolt keeps each data population labeled. Competition percentiles use verified raw meet results where available. Gym percentile tabs use self-reported Symmetric Strength data. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

Is Your barbell jefferson squat Good for Your Weight?

Use this page to compare your barbell jefferson squat against clearly labeled standards and percentile datasets. Here is the cleanest way to read it:

  1. Start with Standards to find the tier closest to your bodyweight.
  2. Use Gym Percentiles when you want self-reported gym comparisons.
  3. Use Competition for verified meet-result percentiles where the lift supports it.
  4. Use By Age when age-segmented gym data is available.

If you do not know your 1RM, use the one rep max 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.

The important rule: do not mix the tabs. Standards, gym percentiles, competition percentiles, and reader logs answer different questions.

Frequently Asked Questions

A "good" barbell jefferson squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the barbell jefferson squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Yes. Competition views use verified meet-result data where available, gym percentile views use self-reported gym cohorts, and reader-submitted benchmarks are shown only after enough entries are logged. The populations are labeled separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

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One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.