These are the most popular Front Squat workouts done by male lifters:
Front Squat Standards
Measured in kg
Front Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.
Male
Male Front Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 55 kg |
Novice | 77 kg |
Intermediate | 105 kg |
Advanced | 137 kg |
Elite | 172 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.75x |
Novice | 1.00x |
Intermediate | 1.25x |
Advanced | 1.75x |
Elite | 2.25x |
How much should I be able to Front Squat? (kg)
What is the average Front Squat? The average Front Squat weight for a male lifter is 105 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Front Squat? Male beginners should aim to lift 55 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
50 | 31 | 46 | 65 | 88 | 113 |
55 | 35 | 52 | 73 | 97 | 123 |
60 | 40 | 58 | 79 | 104 | 132 |
65 | 45 | 63 | 86 | 112 | 140 |
70 | 50 | 69 | 92 | 119 | 148 |
75 | 54 | 74 | 98 | 126 | 156 |
80 | 59 | 79 | 104 | 133 | 163 |
85 | 63 | 84 | 110 | 139 | 170 |
90 | 67 | 89 | 115 | 145 | 177 |
95 | 71 | 94 | 121 | 151 | 184 |
100 | 75 | 98 | 126 | 157 | 190 |
105 | 79 | 103 | 131 | 163 | 196 |
110 | 83 | 107 | 136 | 168 | 202 |
115 | 86 | 111 | 141 | 173 | 208 |
120 | 90 | 115 | 145 | 178 | 213 |
125 | 94 | 119 | 150 | 183 | 219 |
130 | 97 | 123 | 154 | 188 | 224 |
135 | 100 | 127 | 158 | 193 | 229 |
140 | 104 | 131 | 162 | 198 | 234 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 46 | 66 | 89 | 117 | 146 |
20 | 53 | 75 | 102 | 134 | 168 |
25 | 55 | 77 | 105 | 137 | 172 |
30 | 55 | 77 | 105 | 137 | 172 |
35 | 55 | 77 | 105 | 137 | 172 |
40 | 55 | 77 | 105 | 137 | 172 |
45 | 52 | 73 | 100 | 130 | 163 |
50 | 49 | 69 | 94 | 122 | 153 |
55 | 45 | 64 | 86 | 113 | 142 |
60 | 41 | 58 | 79 | 103 | 129 |
65 | 37 | 52 | 71 | 93 | 117 |
70 | 33 | 47 | 64 | 84 | 105 |
75 | 30 | 42 | 57 | 75 | 94 |
80 | 27 | 38 | 51 | 67 | 84 |
85 | 24 | 34 | 46 | 60 | 75 |
90 | 21 | 30 | 41 | 54 | 68 |
How many sets and reps of Front Squat should I do?
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 3 | 5 | 13% | 1874 |
2 | 5 | 5 | 10% | 1424 |
3 | 3 | 10 | 9% | 1283 |
4 | 3 | 8 | 8% | 1126 |
5 | 4 | 5 | 4% | 627 |
6 | 4 | 8 | 4% | 610 |
7 | 3 | 6 | 4% | 582 |
8 | 4 | 10 | 4% | 530 |
9 | 3 | 3 | 3% | 500 |
10 | 2 | 5 | 3% | 435 |
Calculate Your Strength Level
Female
Female Front Squat Standards (kg)
Entire Community
Weight
Strength Level | Weight |
---|---|
Beginner | 30 kg |
Novice | 45 kg |
Intermediate | 62 kg |
Advanced | 83 kg |
Elite | 105 kg |
Bodyweight Ratio
Strength Level | Bodyweight Ratio |
---|---|
Beginner | 0.50x |
Novice | 0.75x |
Intermediate | 1.00x |
Advanced | 1.25x |
Elite | 1.50x |
How much should I be able to Front Squat? (kg)
What is the average Front Squat? The average Front Squat weight for a female lifter is 62 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.
What is a good Front Squat? Female beginners should aim to lift 30 kg (1RM) which is still impressive compared to the general population.
By Weight and Age
By Bodyweight
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
40 | 21 | 32 | 47 | 64 | 83 |
45 | 23 | 35 | 50 | 68 | 88 |
50 | 25 | 38 | 54 | 72 | 92 |
55 | 28 | 41 | 57 | 76 | 96 |
60 | 30 | 43 | 60 | 79 | 100 |
65 | 32 | 45 | 62 | 82 | 103 |
70 | 34 | 48 | 65 | 85 | 107 |
75 | 35 | 50 | 67 | 88 | 110 |
80 | 37 | 52 | 70 | 91 | 113 |
85 | 39 | 54 | 72 | 93 | 116 |
90 | 40 | 56 | 74 | 96 | 118 |
95 | 42 | 57 | 76 | 98 | 121 |
100 | 43 | 59 | 78 | 100 | 124 |
105 | 45 | 61 | 80 | 102 | 126 |
110 | 46 | 62 | 82 | 104 | 128 |
115 | 47 | 64 | 84 | 106 | 130 |
120 | 49 | 65 | 85 | 108 | 133 |
By Age
Age | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
15 | 26 | 38 | 53 | 71 | 90 |
20 | 30 | 43 | 61 | 81 | 103 |
25 | 30 | 45 | 62 | 83 | 105 |
30 | 30 | 45 | 62 | 83 | 105 |
35 | 30 | 45 | 62 | 83 | 105 |
40 | 30 | 45 | 62 | 83 | 105 |
45 | 29 | 42 | 59 | 79 | 100 |
50 | 27 | 40 | 55 | 74 | 94 |
55 | 25 | 37 | 51 | 68 | 87 |
60 | 23 | 34 | 47 | 62 | 79 |
65 | 21 | 30 | 42 | 56 | 71 |
70 | 19 | 27 | 38 | 50 | 64 |
75 | 17 | 24 | 34 | 45 | 57 |
80 | 15 | 22 | 30 | 40 | 51 |
85 | 13 | 19 | 27 | 36 | 46 |
90 | 12 | 18 | 25 | 33 | 41 |
How many sets and reps of Front Squat should I do?
These are the most popular Front Squat workouts done by female lifters:
Rank | Sets | Reps | Percent | Workouts |
---|---|---|---|---|
1 | 5 | 5 | 11% | 485 |
2 | 3 | 5 | 8% | 350 |
3 | 3 | 10 | 7% | 310 |
4 | 3 | 8 | 6% | 240 |
5 | 4 | 5 | 5% | 205 |
6 | 3 | 3 | 4% | 173 |
7 | 4 | 8 | 4% | 172 |
8 | 3 | 6 | 3% | 140 |
9 | 5 | 3 | 3% | 135 |
10 | 2 | 1 | 3% | 129 |
Calculate Your Strength Level
Create Standards
Recommended Program
For Front Squat we recommend following the nSuns 531 program on Boostcamp.
Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.
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Rate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.
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
Other Languages
- Front Squat (EN)
- Frontkniebeuge (DE)
- Sentadilla frontal (ES)
- Squat avant (FR)
- Przysiad przedni (PL)
- Squat frontale (IT)
- Agachamento frontal (PT)