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Jefferson Squat strength standards

What is a good Jefferson Squat?

For a 180 lb male, an Intermediate Jefferson Squat is about 256 lb (1.42x bodyweight). Advanced starts around 341 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Jefferson Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

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

The Jefferson Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Jefferson Squat Standards by Age

How the Jefferson Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

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

The Jefferson Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Check Your Jefferson Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 256 lbs (1.42x bodyweight) on the Jefferson Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Jefferson Squat Strength Levels Mean

Beginner

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

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

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

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

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 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 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

Jefferson Squat demonstration
Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Hip Adductors
Equipment Barbell
Difficulty Advanced
Type Compound
  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.

Tips

  • 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.

Read the complete Jefferson Squat guide on FitnessVolt →

Where Do These Jefferson Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Jefferson Squat table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Jefferson Squat itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" 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 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.
They are estimates from the FitnessVolt strength standards model. The Jefferson Squat table is an editorial FitnessVolt table, not a measured population. Treat the levels as targets.
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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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.