Front Squat Standards (kg)

Front squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our front squat standards are based on 208,000 lifts by Strength Level users.

Go to gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Male Front Squat Standards (kg)

BW Beg. Nov. Int. Adv. Elite
60 40 x0.66 57 x0.96 79 x1.32 105 x1.74 132 x2.2
65 44 x0.68 63 x0.97 86 x1.32 112 x1.72 140 x2.16
70 49 x0.7 68 x0.97 92 x1.31 119 x1.7 148 x2.12
75 53 x0.71 73 x0.98 98 x1.3 126 x1.67 156 x2.07
80 57 x0.72 78 x0.98 103 x1.29 132 x1.65 163 x2.03
85 62 x0.72 83 x0.98 109 x1.28 138 x1.63 170 x1.99
90 66 x0.73 88 x0.97 114 x1.27 144 x1.6 176 x1.96
95 69 x0.73 92 x0.97 119 x1.26 150 x1.58 182 x1.92
100 73 x0.73 96 x0.96 124 x1.24 155 x1.55 189 x1.89
105 77 x0.73 101 x0.96 129 x1.23 161 x1.53 195 x1.85
110 81 x0.73 105 x0.95 134 x1.22 166 x1.51 200 x1.82
115 84 x0.73 109 x0.95 138 x1.2 171 x1.49 206 x1.79
120 88 x0.73 113 x0.94 143 x1.19 176 x1.47 211 x1.76
125 91 x0.73 117 x0.93 147 x1.18 181 x1.45 216 x1.73
130 94 x0.72 120 x0.93 151 x1.16 186 x1.43 222 x1.7
135 97 x0.72 124 x0.92 155 x1.15 190 x1.41 226 x1.68
140 101 x0.72 128 x0.91 159 x1.14 194 x1.39 231 x1.65
All 54 76 104 136 171

These male standards were last updated August and are based on 66,000 filtered lifts.

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

Female Front Squat Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.49 31 x0.77 46 x1.14 64 x1.59 83 x2.08
45 22 x0.48 34 x0.75 49 x1.09 68 x1.5 88 x1.95
50 24 x0.48 36 x0.73 52 x1.05 71 x1.43 92 x1.84
55 26 x0.47 39 x0.71 55 x1.01 75 x1.36 96 x1.75
60 28 x0.46 41 x0.69 58 x0.97 78 x1.3 100 x1.66
65 30 x0.45 43 x0.67 61 x0.93 81 x1.25 103 x1.59
70 31 x0.45 46 x0.65 63 x0.9 84 x1.2 106 x1.52
75 33 x0.44 48 x0.63 66 x0.87 87 x1.15 109 x1.46
80 35 x0.43 49 x0.62 68 x0.85 89 x1.11 112 x1.4
85 36 x0.42 51 x0.6 70 x0.82 92 x1.08 115 x1.35
90 38 x0.42 53 x0.59 72 x0.8 94 x1.04 118 x1.31
95 39 x0.41 55 x0.58 74 x0.78 96 x1.01 120 x1.26
100 40 x0.4 56 x0.56 76 x0.76 98 x0.98 122 x1.22
105 42 x0.4 58 x0.55 78 x0.74 100 x0.96 125 x1.19
110 43 x0.39 59 x0.54 79 x0.72 102 x0.93 127 x1.15
115 44 x0.38 61 x0.53 81 x0.71 104 x0.91 129 x1.12
120 45 x0.38 62 x0.52 83 x0.69 106 x0.88 131 x1.09
All 28 43 61 82 105

These female standards were last updated August and are based on 20,000 filtered lifts.

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

What is my exact level?

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

Strength Level Calculator

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 3,724,000 lifts Deadlift 2,224,000 lifts Squat 2,136,000 lifts Shoulder Press 594,000 lifts Front Squat 208,000 lifts Barbell Curl 323,000 lifts Bent Over Row 203,000 lifts Incline Bench Press 8,000 lifts Romanian Deadlift 14,000 lifts Hex Bar Deadlift 15,000 lifts Barbell Shrug (experimental) Hip Thrust 8,000 lifts Upright Row 6,000 lifts Decline Bench Press (experimental) Good Morning (experimental)

Bodyweight

Pull Ups 265,000 lifts Push Ups 56,000 lifts Dips 106,000 lifts Chin Ups 5,000 lifts

Olympic

Snatch 52,000 lifts Power Clean 197,000 lifts Clean & Jerk 54,000 lifts Clean 38,000 lifts Push Press 37,000 lifts Clean & Press 76,000 lifts

Dumbbell

Dumbbell Bench Press 87,000 lifts Dumbbell Curl 83,000 lifts Dumbbell Shoulder Press 49,000 lifts Dumbbell Row 25,000 lifts Dumbbell Lateral Raise 12,000 lifts Dumbbell Shrug (experimental) Dumbbell Front Raise 5,000 lifts

Machine

Sled Leg Press 22,000 lifts Lat Pulldown 30,000 lifts Horizontal Leg Press 15,000 lifts Leg Extension (experimental) Seated Leg Curl (experimental) Lying Leg Curl (experimental) + More Exercises

Exercise Comparisons

Compare front squat versus one of the following exercises:

Bench Deadlift Squat Shoulder Press Barbell Curl Bent Over Row Incline Bench Press Romanian Deadlift Hex Bar Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning