Jefferson Squat

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Quadriceps Femoris, Gluteus Maximus, Hamstring
Secondary Muscles	Adductor Muscle Group
Stabilizer Muscles	Abdominal External Oblique, Erector Spinae
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Quadriceps Femoris, Gluteus Maximus, Hamstring

Secondary Muscles

Adductor Muscle Group

Stabilizer Muscles

Abdominal External Oblique, Erector Spinae

Grip Muscles

Forearm Flexors

Jefferson Squat Average Weight [1RM]

Level
Beg.	50 kg (111 lb)	25 kg (56 lb)
Nov.	78 kg (171 lb)	43 kg (94 lb)
Int.	113 kg (249 lb)	66 kg (145 lb)
Adv.	155 kg (341 lb)	94 kg (207 lb)
Pro	201 kg (443 lb)	125 kg (276 lb)

Level

Beg.

50 kg
(111 lb)

25 kg
(56 lb)

Nov.

78 kg
(171 lb)

43 kg
(94 lb)

Int.

113 kg
(249 lb)

66 kg
(145 lb)

Adv.

155 kg
(341 lb)

94 kg
(207 lb)

Pro

201 kg
(443 lb)

125 kg
(276 lb)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Jefferson Squat Standard (lb)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
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

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	68	111	163	223
100	42	74	118	172	233
110	46	79	125	180	243
120	49	84	131	188	252
130	53	89	137	195	260
140	57	94	143	202	268
150	60	98	148	208	275
160	63	102	153	214	282
170	67	106	158	220	289
180	70	110	163	225	295
190	73	114	167	231	301
200	75	117	172	236	307
210	78	121	176	241	312
220	81	124	180	245	317
230	83	127	184	250	323
240	86	131	187	254	328
250	88	134	191	258	332
260	91	136	194	262	337

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	48	80	124	176	235
20	55	92	142	202	269
25	56	94	145	207	276
30	56	94	145	207	276
35	56	94	145	207	276
40	56	94	145	207	276
45	53	90	138	196	262
50	50	84	129	184	246
55	46	78	120	170	227
60	42	71	109	156	207
65	38	64	99	140	187
70	34	58	88	126	168
75	31	51	79	113	150
80	27	46	71	101	134
85	25	41	63	90	120
90	22	37	57	81	109

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 30-45 Calories
Medium	🔥 45-65 Calories
Vigorous	🔥 65-85 Calories
Hard	🔥 85-105 Calories

Intensity

Calories Burned

Easy

🔥 30-45 Calories

Medium

🔥 45-65 Calories

Vigorous

🔥 65-85 Calories

Hard

🔥 85-105 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Jefferson Squat Average Weight [1RM]

Jefferson Squat Standard (lb)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	68	111	163	223
100	42	74	118	172	233
110	46	79	125	180	243
120	49	84	131	188	252
130	53	89	137	195	260
140	57	94	143	202	268
150	60	98	148	208	275
160	63	102	153	214	282
170	67	106	158	220	289
180	70	110	163	225	295
190	73	114	167	231	301
200	75	117	172	236	307
210	78	121	176	241	312
220	81	124	180	245	317
230	83	127	184	250	323
240	86	131	187	254	328
250	88	134	191	258	332
260	91	136	194	262	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	48	80	124	176	235
20	55	92	142	202	269
25	56	94	145	207	276
30	56	94	145	207	276
35	56	94	145	207	276
40	56	94	145	207	276
45	53	90	138	196	262
50	50	84	129	184	246
55	46	78	120	170	227
60	42	71	109	156	207
65	38	64	99	140	187
70	34	58	88	126	168
75	31	51	79	113	150
80	27	46	71	101	134
85	25	41	63	90	120
90	22	37	57	81	109

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	68	111	163	223
100	42	74	118	172	233
110	46	79	125	180	243
120	49	84	131	188	252
130	53	89	137	195	260
140	57	94	143	202	268
150	60	98	148	208	275
160	63	102	153	214	282
170	67	106	158	220	289
180	70	110	163	225	295
190	73	114	167	231	301
200	75	117	172	236	307
210	78	121	176	241	312
220	81	124	180	245	317
230	83	127	184	250	323
240	86	131	187	254	328
250	88	134	191	258	332
260	91	136	194	262	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	48	80	124	176	235
20	55	92	142	202	269
25	56	94	145	207	276
30	56	94	145	207	276
35	56	94	145	207	276
40	56	94	145	207	276
45	53	90	138	196	262
50	50	84	129	184	246
55	46	78	120	170	227
60	42	71	109	156	207
65	38	64	99	140	187
70	34	58	88	126	168
75	31	51	79	113	150
80	27	46	71	101	134
85	25	41	63	90	120
90	22	37	57	81	109

BW	Beg.	Nov.	Int.	Adv.	Pro
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

Age	Beg.	Nov.	Int.	Adv.	Pro
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

BW	Beg.	Nov.	Int.	Adv.	Pro
90	37	68	111	163	223
100	42	74	118	172	233
110	46	79	125	180	243
120	49	84	131	188	252
130	53	89	137	195	260
140	57	94	143	202	268
150	60	98	148	208	275
160	63	102	153	214	282
170	67	106	158	220	289
180	70	110	163	225	295
190	73	114	167	231	301
200	75	117	172	236	307
210	78	121	176	241	312
220	81	124	180	245	317
230	83	127	184	250	323
240	86	131	187	254	328
250	88	134	191	258	332
260	91	136	194	262	337

Age	Beg.	Nov.	Int.	Adv.	Pro
15	48	80	124	176	235
20	55	92	142	202	269
25	56	94	145	207	276
30	56	94	145	207	276
35	56	94	145	207	276
40	56	94	145	207	276
45	53	90	138	196	262
50	50	84	129	184	246
55	46	78	120	170	227
60	42	71	109	156	207
65	38	64	99	140	187
70	34	58	88	126	168
75	31	51	79	113	150
80	27	46	71	101	134
85	25	41	63	90	120
90	22	37	57	81	109