Front Squat Standards (lb)

These front squat strength standards allow you to grade your one-rep max performance and compare it with other lifters at your bodyweight. We have standards for men and women.

Our front squat standards are based on 164,000 lifts collected from users of Strength Level.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 77 x0.64 114 x0.95 159 x1.33 213 x1.77 271 x2.26
130 86 x0.66 125 x0.96 172 x1.33 228 x1.75 288 x2.22
140 95 x0.68 136 x0.97 185 x1.32 242 x1.73 304 x2.17
150 104 x0.7 146 x0.97 197 x1.32 256 x1.71 320 x2.13
160 113 x0.71 156 x0.98 209 x1.31 270 x1.69 335 x2.09
170 121 x0.71 166 x0.98 221 x1.3 283 x1.66 349 x2.06
180 129 x0.72 176 x0.98 232 x1.29 295 x1.64 363 x2.02
190 138 x0.72 185 x0.97 242 x1.28 307 x1.62 377 x1.98
200 145 x0.73 194 x0.97 253 x1.26 319 x1.59 389 x1.95
210 153 x0.73 203 x0.97 263 x1.25 330 x1.57 402 x1.91
220 160 x0.73 211 x0.96 272 x1.24 341 x1.55 414 x1.88
230 168 x0.73 220 x0.96 282 x1.23 352 x1.53 426 x1.85
240 175 x0.73 228 x0.95 291 x1.21 362 x1.51 437 x1.82
250 182 x0.73 236 x0.94 300 x1.2 372 x1.49 448 x1.79
260 189 x0.73 244 x0.94 309 x1.19 382 x1.47 459 x1.76
270 195 x0.72 251 x0.93 318 x1.18 391 x1.45 469 x1.74
280 202 x0.72 259 x0.92 326 x1.16 401 x1.43 479 x1.71
290 208 x0.72 266 x0.92 334 x1.15 410 x1.41 489 x1.69
300 215 x0.72 273 x0.91 342 x1.14 419 x1.4 499 x1.66
310 221 x0.71 280 x0.9 350 x1.13 427 x1.38 508 x1.64

These male standards are based on 57,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
100 48 x0.48 74 x0.74 108 x1.08 149 x1.49 193 x1.93
110 52 x0.47 80 x0.72 115 x1.04 156 x1.42 202 x1.83
120 56 x0.47 85 x0.71 121 x1.01 163 x1.36 210 x1.75
130 60 x0.46 89 x0.69 127 x0.97 170 x1.31 217 x1.67
140 64 x0.46 94 x0.67 132 x0.94 176 x1.26 225 x1.6
150 67 x0.45 98 x0.66 137 x0.91 182 x1.22 231 x1.54
160 71 x0.44 103 x0.64 142 x0.89 188 x1.17 238 x1.49
170 74 x0.44 107 x0.63 147 x0.86 193 x1.14 244 x1.43
180 77 x0.43 110 x0.61 151 x0.84 199 x1.1 250 x1.39
190 81 x0.42 114 x0.6 156 x0.82 204 x1.07 255 x1.34
200 84 x0.42 118 x0.59 160 x0.8 208 x1.04 261 x1.3
210 87 x0.41 121 x0.58 164 x0.78 213 x1.01 266 x1.26
220 89 x0.41 125 x0.57 168 x0.76 217 x0.99 271 x1.23
230 92 x0.4 128 x0.56 171 x0.75 222 x0.96 275 x1.2
240 95 x0.39 131 x0.55 175 x0.73 226 x0.94 280 x1.17
250 97 x0.39 134 x0.54 179 x0.71 230 x0.92 284 x1.14
260 100 x0.38 137 x0.53 182 x0.7 233 x0.9 289 x1.11

These female standards are based on 17,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

What do the strength standards mean?

Beginner
Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice
Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate
Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced
Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite
Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.

More Exercises

Barbell

Bench 2,992,000 lifts Deadlift 1,795,000 lifts Squat 1,696,000 lifts Shoulder Press 473,000 lifts Barbell Curl 258,000 lifts Bent Over Row 164,000 lifts Front Squat 164,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 175,000 lifts Push Ups (experimental) Dips 70,000 lifts

Olympic

Power Clean 169,000 lifts Clean & Jerk 39,000 lifts Clean 26,000 lifts Snatch 36,000 lifts Push Press 25,000 lifts Clean & Press 71,000 lifts

Dumbbell

Dumbbell Bench Press 34,000 lifts Dumbbell Curl 30,000 lifts Dumbbell Shoulder Press 19,000 lifts Dumbbell Row 10,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown (experimental) Sled Leg Press (experimental) Horizontal Leg Press (experimental) + More Exercises