Dumbbell Front Squat

Dumbbell Front Squat Standards

Measured in lb

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

Our community Dumbbell Front Squat standards are based on 5,000 lifts by Strength Level users
Dumbbell Front Squat

Male Dumbbell Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 18 lb
Novice 42 lb
Intermediate 76 lb
Advanced 121 lb
Elite 174 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.25x
Intermediate 0.45x
Advanced 0.75x
Elite 1.05x

How much should I be able to Dumbbell Front Squat? (lb)

What is the average Dumbbell Front Squat? The average Dumbbell Front Squat weight for a male lifter is 76 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Front Squat? Male beginners should aim to lift 18 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 8 23 49 84 127
120 10 27 54 91 135
130 12 30 59 98 143
140 14 34 64 104 151
150 16 37 69 110 158
160 18 41 73 115 164
170 21 44 78 121 171
180 23 47 82 126 177
190 25 50 86 131 183
200 27 53 90 136 189
210 29 56 94 141 195
220 32 59 98 145 200
230 34 62 101 150 205
240 36 65 105 154 210
250 38 68 108 159 215
260 40 70 112 163 220
270 42 73 115 167 225
280 44 76 118 171 229
290 46 78 122 174 234
300 48 81 125 178 238
310 50 83 128 182 242
Age Beg. Nov. Int. Adv. Elite
15 16 35 65 103 148
20 18 41 74 118 170
25 18 42 76 121 174
30 18 42 76 121 174
35 18 42 76 121 174
40 18 42 76 121 174
45 17 40 72 115 165
50 16 37 68 108 155
55 15 34 63 100 143
60 14 31 57 91 131
65 12 28 52 82 118
70 11 25 47 74 106
75 10 23 42 66 95
80 9 20 37 59 85
85 8 18 33 53 76
90 7 16 30 48 68

How many sets and reps of Dumbbell Front Squat should I do?

These are the most popular Dumbbell Front Squat workouts done by male lifters:

3x10 11%
3x12 10%
4x8 8%
4x10 8%
2x10 7%

Calculate Your Strength Level

lb
lb
years old

Female Dumbbell Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 13 lb
Novice 25 lb
Intermediate 42 lb
Advanced 63 lb
Elite 86 lb
Strength Level Bodyweight Ratio
Beginner 0.10x
Novice 0.20x
Intermediate 0.30x
Advanced 0.45x
Elite 0.60x

How much should I be able to Dumbbell Front Squat? (lb)

What is the average Dumbbell Front Squat? The average Dumbbell Front Squat weight for a female lifter is 42 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Dumbbell Front Squat? Female beginners should aim to lift 13 lb (1RM) which is still impressive compared to the general population.

Dumbbell weights are for one dumbbell and include the weight of the bar, normally 2 kg / 4.4 lb

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 8 18 31 49 70
100 9 19 34 52 73
110 11 21 36 55 76
120 12 23 38 57 80
130 13 24 40 60 82
140 14 26 42 62 85
150 15 27 44 64 88
160 16 28 45 66 90
170 17 30 47 68 92
180 18 31 49 70 95
190 19 32 50 72 97
200 20 33 52 74 99
210 21 35 53 76 101
220 21 36 55 77 103
230 22 37 56 79 105
240 23 38 57 80 106
250 24 39 58 82 108
260 25 40 60 83 110
Age Beg. Nov. Int. Adv. Elite
15 11 22 36 53 74
20 13 25 41 61 84
25 13 25 42 63 86
30 13 25 42 63 86
35 13 25 42 63 86
40 13 25 42 63 86
45 13 24 40 59 82
50 12 23 37 56 77
55 11 21 35 52 71
60 10 19 32 47 65
65 9 17 28 43 59
70 8 15 26 38 53
75 7 14 23 34 47
80 7 12 20 31 42
85 6 11 18 27 38
90 5 10 16 25 34

How many sets and reps of Dumbbell Front Squat should I do?

These are the most popular Dumbbell Front Squat workouts done by female lifters:

4x15 13%
3x8 10%
3x10 10%
4x12 6%
2x10 6%

Calculate Your Strength Level

lb
lb
years old

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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.