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 176,000 lifts collected from users of Strength Level.

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

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
120 77 x0.64 113 x0.94 159 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 x0.68 135 x0.97 185 x1.32 242 x1.73 305 x2.17
150 104 x0.69 146 x0.97 197 x1.32 257 x1.71 320 x2.13
160 113 x0.7 156 x0.98 209 x1.31 270 x1.69 335 x2.1
170 121 x0.71 166 x0.98 221 x1.3 283 x1.66 350 x2.06
180 129 x0.72 176 x0.98 232 x1.29 296 x1.64 364 x2.02
190 138 x0.72 185 x0.97 243 x1.28 308 x1.62 377 x1.98
200 145 x0.73 194 x0.97 253 x1.26 319 x1.6 390 x1.95
210 153 x0.73 203 x0.97 263 x1.25 331 x1.57 403 x1.92
220 161 x0.73 212 x0.96 273 x1.24 342 x1.55 415 x1.89
230 168 x0.73 220 x0.96 282 x1.23 352 x1.53 426 x1.85
240 175 x0.73 228 x0.95 292 x1.22 363 x1.51 438 x1.82
250 182 x0.73 236 x0.95 301 x1.2 373 x1.49 449 x1.8
260 189 x0.73 244 x0.94 310 x1.19 383 x1.47 460 x1.77
270 196 x0.73 252 x0.93 318 x1.18 392 x1.45 470 x1.74
280 202 x0.72 259 x0.93 327 x1.17 402 x1.43 480 x1.72
290 209 x0.72 267 x0.92 335 x1.15 411 x1.42 490 x1.69
300 215 x0.72 274 x0.91 343 x1.14 420 x1.4 500 x1.67
310 222 x0.71 281 x0.91 351 x1.13 428 x1.38 510 x1.64

These male standards are based on 60,000 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 x1.84
120 56 x0.47 85 x0.71 121 x1.01 164 x1.36 210 x1.75
130 60 x0.46 89 x0.69 127 x0.97 170 x1.31 218 x1.67
140 64 x0.46 94 x0.67 132 x0.94 176 x1.26 225 x1.61
150 67 x0.45 98 x0.66 137 x0.91 182 x1.22 232 x1.54
160 71 x0.44 103 x0.64 142 x0.89 188 x1.18 238 x1.49
170 74 x0.44 107 x0.63 147 x0.86 194 x1.14 244 x1.44
180 77 x0.43 110 x0.61 151 x0.84 199 x1.1 250 x1.39
190 80 x0.42 114 x0.6 156 x0.82 204 x1.07 255 x1.34
200 83 x0.42 118 x0.59 160 x0.8 208 x1.04 261 x1.3
210 86 x0.41 121 x0.58 164 x0.78 213 x1.01 266 x1.27
220 89 x0.41 124 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 x0.54 175 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 x0.7 234 x0.9 289 x1.11

These female standards are based on 18,000 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 3,218,000 lifts Squat 1,830,000 lifts Deadlift 1,923,000 lifts Shoulder Press 509,000 lifts Barbell Curl 279,000 lifts Bent Over Row 176,000 lifts Front Squat 176,000 lifts Romanian Deadlift (experimental) Hex Bar Deadlift (experimental) Upright Row (experimental) Hip Thrust (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 203,000 lifts Push Ups 19,000 lifts Dips 81,000 lifts

Olympic

Power Clean 177,000 lifts Snatch 40,000 lifts Push Press 29,000 lifts Clean 30,000 lifts Clean & Jerk 43,000 lifts Clean & Press 73,000 lifts

Dumbbell

Dumbbell Curl 44,000 lifts Dumbbell Bench Press 51,000 lifts Dumbbell Shoulder Press 28,000 lifts Dumbbell Row 15,000 lifts Dumbbell Lateral Raise (experimental) Dumbbell Front Raise (experimental)

Machine

Lat Pulldown 10,000 lifts Horizontal Leg Press 5,000 lifts Sled Leg Press 7,000 lifts + More Exercises