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Pause Squat Strength Standards for Men and Women

Discover how your Pause Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Pause Squat Strength Level

Calculate Your Pause Squat Strength

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Pause Squat Weight Standards

Compare your Pause Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner155 lbs
Novice217 lbs
Intermediate293 lbs
Advanced381 lbs
Elite475 lbs

Pause Squat Bodyweight Ratio Standards

See how your Pause Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.25
Intermediate1.75
Advanced2.25
Elite2.75
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.25
Advanced1.50
Elite2.00

Pause Squat Standards by Bodyweight

Find the Pause Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs83 lbs123 lbs174 lbs234 lbs299 lbs
120 lbs96 lbs139 lbs193 lbs256 lbs325 lbs
130 lbs110 lbs155 lbs212 lbs278 lbs349 lbs
140 lbs123 lbs171 lbs230 lbs299 lbs372 lbs
150 lbs136 lbs186 lbs248 lbs319 lbs395 lbs
160 lbs148 lbs201 lbs265 lbs338 lbs416 lbs
170 lbs161 lbs216 lbs282 lbs357 lbs437 lbs
180 lbs173 lbs230 lbs298 lbs375 lbs457 lbs
190 lbs185 lbs244 lbs314 lbs393 lbs477 lbs
200 lbs197 lbs257 lbs329 lbs410 lbs496 lbs
210 lbs208 lbs270 lbs344 lbs426 lbs514 lbs
220 lbs219 lbs283 lbs358 lbs443 lbs531 lbs
230 lbs230 lbs295 lbs372 lbs458 lbs549 lbs
240 lbs241 lbs308 lbs386 lbs474 lbs565 lbs
250 lbs252 lbs320 lbs400 lbs488 lbs582 lbs
260 lbs262 lbs331 lbs413 lbs503 lbs598 lbs
270 lbs273 lbs343 lbs426 lbs517 lbs613 lbs
280 lbs283 lbs354 lbs438 lbs531 lbs628 lbs
290 lbs292 lbs365 lbs450 lbs545 lbs643 lbs
300 lbs302 lbs376 lbs463 lbs558 lbs657 lbs
310 lbs312 lbs387 lbs474 lbs571 lbs671 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs37 lbs61 lbs95 lbs135 lbs181 lbs
100 lbs46 lbs73 lbs109 lbs153 lbs202 lbs
110 lbs55 lbs85 lbs124 lbs170 lbs222 lbs
120 lbs64 lbs97 lbs138 lbs187 lbs240 lbs
130 lbs74 lbs108 lbs151 lbs203 lbs258 lbs
140 lbs83 lbs119 lbs165 lbs218 lbs275 lbs
150 lbs92 lbs130 lbs177 lbs232 lbs292 lbs
160 lbs101 lbs140 lbs190 lbs247 lbs308 lbs
170 lbs109 lbs151 lbs202 lbs260 lbs323 lbs
180 lbs118 lbs161 lbs213 lbs273 lbs338 lbs
190 lbs126 lbs171 lbs225 lbs286 lbs352 lbs
200 lbs134 lbs180 lbs236 lbs299 lbs366 lbs
210 lbs142 lbs190 lbs246 lbs311 lbs379 lbs
220 lbs150 lbs199 lbs257 lbs323 lbs392 lbs
230 lbs158 lbs208 lbs267 lbs334 lbs405 lbs
240 lbs166 lbs217 lbs277 lbs345 lbs417 lbs
250 lbs173 lbs225 lbs287 lbs356 lbs429 lbs
260 lbs181 lbs234 lbs296 lbs367 lbs441 lbs

Pause Squat Standards by Age

Discover how Pause Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15133 lbs185 lbs250 lbs325 lbs405 lbs
20151 lbs212 lbs286 lbs371 lbs463 lbs
25155 lbs217 lbs293 lbs381 lbs475 lbs
30155 lbs217 lbs293 lbs381 lbs475 lbs
35155 lbs217 lbs293 lbs381 lbs475 lbs
40155 lbs217 lbs293 lbs381 lbs475 lbs
45148 lbs206 lbs278 lbs362 lbs451 lbs
50139 lbs194 lbs262 lbs340 lbs424 lbs
55129 lbs180 lbs242 lbs314 lbs392 lbs
60118 lbs164 lbs221 lbs287 lbs358 lbs
65107 lbs149 lbs200 lbs260 lbs324 lbs
7096 lbs134 lbs180 lbs234 lbs291 lbs
7586 lbs120 lbs162 lbs209 lbs261 lbs
8078 lbs108 lbs145 lbs188 lbs234 lbs
8570 lbs97 lbs130 lbs169 lbs210 lbs
9064 lbs88 lbs118 lbs152 lbs190 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1565 lbs99 lbs144 lbs197 lbs255 lbs
2073 lbs113 lbs164 lbs225 lbs292 lbs
2575 lbs116 lbs168 lbs230 lbs299 lbs
3075 lbs116 lbs168 lbs230 lbs299 lbs
3575 lbs116 lbs168 lbs230 lbs299 lbs
4075 lbs116 lbs168 lbs230 lbs299 lbs
4572 lbs110 lbs160 lbs219 lbs284 lbs
5067 lbs104 lbs150 lbs206 lbs267 lbs
5563 lbs96 lbs139 lbs190 lbs247 lbs
6058 lbs88 lbs127 lbs174 lbs226 lbs
6552 lbs80 lbs115 lbs158 lbs204 lbs
7047 lbs72 lbs104 lbs142 lbs184 lbs
7543 lbs65 lbs93 lbs127 lbs165 lbs
8039 lbs58 lbs84 lbs114 lbs148 lbs
8535 lbs53 lbs76 lbs103 lbs133 lbs
9032 lbs48 lbs69 lbs93 lbs120 lbs

Pause Squat Overview

The Pause Squat is a lower-body exercise that involves pausing at the bottom of the squat position to increase time under tension, improve strength, and enhance muscle control.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Pause Squat

  1. Stand with feet shoulder-width apart, toes slightly pointed out, and hold a barbell across your upper back.
  2. Engage your core and maintain a neutral spine.
  3. Begin the descent by pushing your hips back and bending your knees.
  4. Lower yourself until your thighs are parallel to the ground or lower.
  5. Pause at the bottom of the squat for 2-5 seconds while maintaining tension.
  6. Drive through your heels to return to the starting position.
  7. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Pause Squat for proper technique and tips.

Pro Tips for Pause Squat

  • Maintain a neutral spine throughout the movement to prevent lower back strain.
  • Keep your knees aligned with your toes to avoid knee injuries.
  • Control your breathing: inhale as you descend, hold your breath during the pause, and exhale as you rise.
  • Avoid bouncing out of the squat; focus on a smooth and controlled movement.

Compare Other Exercises

Exercise Comparison

Ready to Improve Your Pause Squat?

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