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Jefferson Squat Strength Standards

Quick Answer Jefferson Squat

A 180 lb male with an Intermediate-level Jefferson Squat of 256 lbs ranks at the 50th percentile (FVCP), stronger than ~50% of lifters. An Advanced lifter at this weight lifts 341 lbs (1.89x bodyweight).

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

Jefferson Squat demonstration
Competition-Verified

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

Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment Barbell
Data Points 71 rows
Difficulty Advanced
Type Compound

How Strong Is Your 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 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 62 105 161 230 306
120 72 117 176 248 327
130 81 129 191 265 347
140 90 141 205 281 366
150 99 152 218 297 384
160 108 163 232 312 401
170 117 173 244 327 417
180 125 184 256 341 433
190 134 194 268 355 449
200 142 203 280 368 463
210 150 213 291 381 478
220 158 222 301 393 492
230 165 231 312 405 505
240 173 240 322 417 518
250 180 249 332 428 531
260 187 257 342 439 543
270 194 265 351 450 555
280 201 273 361 460 566
290 208 281 370 470 578
300 214 289 378 480 589
310 221 296 387 490 599

How Does Age Affect Jefferson Squat Strength?

How Jefferson Squat standards change across different age groups. Values represent a 1RM in lbs.

Age Beginner Novice Intermediate Advanced Elite
15 94 146 212 291 377
20 108 167 243 333 432
25 111 171 249 341 443
30 111 171 249 341 443
35 111 171 249 341 443
40 111 171 249 341 443
45 105 163 236 324 420
50 98 153 222 304 395
55 91 141 205 281 365
60 83 129 187 257 333
65 75 116 169 232 301
70 67 104 152 208 270
75 60 93 136 186 241
80 54 83 121 166 216
85 48 75 109 149 194
90 44 67 98 134 174

What Do Jefferson Squat Strength Standards Mean?

Beginner

Stronger than 5% of lifters. You are learning to hit proper depth on the 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 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 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 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 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 Jefferson Squat

Tier-specific training recommendations to move your Jefferson Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the 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 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 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 Jefferson Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Jefferson Squat

  1. Stand with your feet shoulder-width apart, straddling a loaded barbell.
  2. Position the barbell between your legs and grip it with one hand in front of your body and one hand behind.
  3. Keep your back straight and chest up, bend your knees and lower your hips into a squat position.
  4. Ensure your knees track over your toes and your weight is evenly distributed.
  5. Drive through your heels to stand back up to the starting position, maintaining a neutral spine.
  6. Keep your core engaged throughout the movement to maintain stability.
  7. Exhale as you lift and inhale as you lower into the squat.

Read the complete Jefferson Squat guide on FitnessVolt →

Tips for Jefferson Squat

  • Maintain a neutral spine to avoid lower back strain.
  • Engage your core for better stability and control.
  • Make sure your knees track over your toes to prevent injury.
  • Use a moderate weight to start and focus on perfecting your form.

Where Do These Jefferson Squat Standards Come From?

These 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 Jefferson Squat Good for Your Weight?

Strength standards help you objectively measure your 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 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" 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 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