Wall Sit vs Isometric Squat Pull Strength Standards
Compare your wall sit and isometric squat pull against strength standards for your sex, age range, and bodyweight. Enter one result for each exercise to see your strength levels, next target, and which exercise is the priority.
Use each exercise's canonical input: Wall Sit hold time (seconds) for Wall Sit and Barbell load and Hold time (seconds) for Isometric Squat Pull. Use keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs.; use Score is external added load divided by bodyweight, adjusted to the 60-second reference hold using the approved load-duration curve.. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Wall Sit vs Isometric Squat Pull Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Wall Sit vs Isometric Squat Pull Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 130 lb 59 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 140 lb 63.5 kg | Wall Sit:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 270 sec30–39: 255 sec40–49: 230 sec50–59: 190 sec60+: 150 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 150 lb 68 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 160 lb 72.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 170 lb 77.1 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 180 lb 81.6 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 190 lb 86.2 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 240 sec30–39: 230 sec40–49: 205 sec50–59: 170 sec60+: 130 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 200 lb 90.7 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 210 lb 95.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 220 lb 99.8 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 230 lb 104.3 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 240 lb 108.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 250 lb 113.4 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 260 lb 117.9 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 270 lb 122.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 280 lb 127 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 290 lb 131.5 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
| 300 lb 136.1 kg | Wall Sit:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.35× BW score30–39: 0.3325× BW score40–49: 0.308× BW score50–59: 0.273× BW score60+: 0.2275× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 65 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.65× BW score30–39: 0.6175× BW score40–49: 0.572× BW score50–59: 0.507× BW score60+: 0.4225× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.95× BW score30–39: 0.9025× BW score40–49: 0.836× BW score50–59: 0.741× BW score60+: 0.6175× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 1.25× BW score30–39: 1.1875× BW score40–49: 1.1× BW score50–59: 0.975× BW score60+: 0.8125× BW score |
Women’s Wall Sit vs Isometric Squat Pull Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 110 lb 49.9 kg | Wall Sit:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 95 sec30–39: 90 sec40–49: 80 sec50–59: 65 sec60+: 50 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 250 sec30–39: 240 sec40–49: 215 sec50–59: 175 sec60+: 140 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 120 lb 54.4 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 130 lb 59 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 140 lb 63.5 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 150 lb 68 kg | Wall Sit:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 80 sec30–39: 75 sec40–49: 70 sec50–59: 55 sec60+: 45 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 130 sec30–39: 125 sec40–49: 110 sec50–59: 90 sec60+: 70 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 160 lb 72.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 170 lb 77.1 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 180 lb 81.6 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 190 lb 86.2 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 200 lb 90.7 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 210 lb 95.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 220 lb 99.8 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 230 lb 104.3 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
| 240 lb 108.9 kg | Wall Sit:Under 30: 35 sec30–39: 30 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Isometric Squat Pull:Under 30: 0.25× BW score30–39: 0.2375× BW score40–49: 0.22× BW score50–59: 0.195× BW score60+: 0.1625× BW score | Wall Sit:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 35 sec Isometric Squat Pull:Under 30: 0.45× BW score30–39: 0.4275× BW score40–49: 0.396× BW score50–59: 0.351× BW score60+: 0.2925× BW score | Wall Sit:Under 30: 110 sec30–39: 105 sec40–49: 95 sec50–59: 75 sec60+: 60 sec Isometric Squat Pull:Under 30: 0.68× BW score30–39: 0.646× BW score40–49: 0.5984× BW score50–59: 0.5304× BW score60+: 0.442× BW score | Wall Sit:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec Isometric Squat Pull:Under 30: 0.9× BW score30–39: 0.855× BW score40–49: 0.792× BW score50–59: 0.702× BW score60+: 0.585× BW score |
How Your Wall Sit vs Isometric Squat Pull Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
2. Rate the Wall Sit result
The canonical tool supplies sex-, bodyweight-band-, and age-specific time thresholds plus a stretch target. The calculator uses total_seconds and keeps hold time in seconds.
3. Rate the Isometric Squat Pull result
The canonical model supplies sex-specific weighted-hold score thresholds; its compute implementation applies the approved age adjustment before assigning a tier. The calculator uses external added load divided by bodyweight and normalized to the canonical 60-second hold with the approved load-duration curve and preserves both external load and hold time.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the wall sit hold | Compare strict hold seconds with the applicable canonical thresholds without converting time into weight. Measurement: estimated one-rep max. |
| Rate the isometric squat pull weighted hold | Preserve both external load and hold time, then use the canonical normalized weighted-hold score. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Wall Sit and Isometric Squat Pull Standards Differ
What the men’s standards show:
Wall Sit Elite targets270 sec → 150 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Isometric Squat Pull Elite targets1.25× BW score → 0.8125× BW score
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Wall Sit and Isometric Squat Pull Standards Differ
What the women’s standards show:
Wall Sit Elite targets250 sec → 140 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Isometric Squat Pull Elite targets0.9× BW score → 0.585× BW score
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Wall Sit and Isometric Squat Pull Exercises Used by This Calculator
This calculator uses a strict wall sit test and a strict isometric squat pull test. Use strict canonical Wall Sit and Isometric Squat Pull tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use the canonical Wall Sit setup and load convention
keep the back against the wall, feet planted, thighs near parallel, knees and hips near a seated angle, and hands off the thighs. Stop the timer when the hold no longer matches this test: air squats, wall squat repetitions, chair sits, high wall sits, or any shortcut that changes the score. Do not enter air squats, wall squat repetitions, chair sits, high wall sits, single-leg wall sits. Do not combine multiple attempts into one time. Use the same setup and timing convention for retests.
Use the canonical Isometric Squat Pull setup and load convention
Score is external added load divided by bodyweight, adjusted to the 60-second reference hold using the approved load-duration curve. Bodyweight is not added into the scored load for this tool. The curve balances load and hold time so very light long holds and very heavy short holds are not automatically equal. bar stays at the approved height, feet stay planted, knees and hips do not rise into a different pull height, torso remains braced, and the bar is not supported by pins, blocks, straps, thighs, or the rack Use only the strict loaded hold described here; unloaded holds, assisted holds, substituted movements, or adjacent exercise variations are outside this standard.
Enter one recent Wall Sit result and one recent Isometric Squat Pull result
Use each exercise’s canonical input: Wall Sit hold time (seconds) for Wall Sit and Barbell load and Hold time (seconds) for Isometric Squat Pull.
Related Tools
- Wall Sit Strength Standards — View the individual Wall Sit standards and next strength-level target.
- Isometric Squat Pull Strength Standards — View the individual Isometric Squat Pull standards and next strength-level target.
- Bodyweight Squat Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Bodyweight Lunges Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Leg Extension — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Step Up Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.