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 208,000 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 76 x0.64 113 x0.94 158 x1.32 212 x1.77 270 x2.25
130 86 x0.66 124 x0.95 172 x1.32 227 x1.75 287 x2.21
140 95 x0.68 135 x0.97 185 x1.32 242 x1.73 304 x2.17
150 104 x0.69 146 x0.97 197 x1.31 256 x1.71 320 x2.13
160 113 x0.7 156 x0.98 209 x1.31 270 x1.69 335 x2.09
170 121 x0.71 166 x0.98 221 x1.3 283 x1.66 350 x2.06
180 130 x0.72 176 x0.98 232 x1.29 296 x1.64 364 x2.02
190 138 x0.72 185 x0.98 243 x1.28 308 x1.62 377 x1.99
200 146 x0.73 194 x0.97 253 x1.27 320 x1.6 390 x1.95
210 153 x0.73 203 x0.97 263 x1.25 331 x1.58 403 x1.92
220 161 x0.73 212 x0.96 273 x1.24 342 x1.56 415 x1.89
230 168 x0.73 221 x0.96 283 x1.23 353 x1.54 427 x1.86
240 176 x0.73 229 x0.95 292 x1.22 364 x1.51 439 x1.83
250 183 x0.73 237 x0.95 302 x1.21 374 x1.5 450 x1.8
260 190 x0.73 245 x0.94 311 x1.19 384 x1.48 461 x1.77
270 197 x0.73 253 x0.94 319 x1.18 393 x1.46 471 x1.75
280 203 x0.73 260 x0.93 328 x1.17 403 x1.44 482 x1.72
290 210 x0.72 268 x0.92 336 x1.16 412 x1.42 492 x1.7
300 216 x0.72 275 x0.92 344 x1.15 421 x1.4 502 x1.67
310 223 x0.72 282 x0.91 352 x1.14 430 x1.39 511 x1.65

These male standards 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 (lb)

BW Beg. Nov. Int. Adv. Elite
100 48 x0.48 75 x0.75 109 x1.09 150 x1.5 194 x1.94
110 52 x0.48 80 x0.73 115 x1.05 157 x1.43 203 x1.84
120 56 x0.47 85 x0.71 121 x1.01 164 x1.37 211 x1.76
130 60 x0.46 90 x0.69 127 x0.98 171 x1.31 218 x1.68
140 64 x0.46 94 x0.67 132 x0.94 177 x1.26 225 x1.61
150 68 x0.45 99 x0.66 137 x0.92 183 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 x0.86 193 x1.14 244 x1.43
180 77 x0.43 110 x0.61 151 x0.84 198 x1.1 249 x1.39
190 80 x0.42 114 x0.6 155 x0.82 203 x1.07 255 x1.34
200 83 x0.42 117 x0.59 159 x0.8 208 x1.04 260 x1.3
210 86 x0.41 121 x0.57 163 x0.78 212 x1.01 265 x1.26
220 89 x0.4 124 x0.56 167 x0.76 217 x0.98 270 x1.23
230 91 x0.4 127 x0.55 171 x0.74 221 x0.96 274 x1.19
240 94 x0.39 130 x0.54 174 x0.73 225 x0.94 279 x1.16
250 97 x0.39 133 x0.53 178 x0.71 229 x0.91 283 x1.13
260 99 x0.38 136 x0.52 181 x0.7 232 x0.89 287 x1.11

These female standards are based on 20,000 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 3,724,000 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