Dumbbell Front Squat Standards

Measured in kg

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Dumbbell Front Squat standards are based on 18,358 lifts by Strength Level users

Male
Female

Male

Male Dumbbell Front Squat Standards (kg)

Weight

Strength Level	Weight
Beginner	8 kg
Novice	19 kg
Intermediate	35 kg
Advanced	55 kg
Elite	79 kg

Bodyweight Ratio

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? (kg)

What is the average Dumbbell Front Squat? The average Dumbbell Front Squat weight for a male lifter is 35 kg (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 8 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	11	22	38	58
55	4	12	25	42	62
60	6	14	27	45	66
65	7	16	30	48	69
70	8	18	32	51	73
75	9	19	34	54	76
80	10	21	36	56	79
85	11	22	39	59	82
90	12	24	41	61	85
95	13	25	42	64	88
100	14	27	44	66	91
105	15	28	46	68	93
110	16	30	48	70	96
115	17	31	50	73	98
120	18	32	51	75	101
125	19	34	53	77	103
130	20	35	55	79	105
135	21	36	56	80	108
140	22	38	58	82	110

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	47	67
20	8	18	34	54	77
25	8	19	35	55	79
30	8	19	35	55	79
35	8	19	35	55	79
40	8	19	35	55	79
45	8	18	33	52	75
50	7	17	31	49	70
55	7	16	29	45	65
60	6	14	26	41	59
65	6	13	24	37	54
70	5	12	21	34	48
75	5	10	19	30	43
80	4	9	17	27	38
85	4	8	15	24	34
90	3	7	14	22	31

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 17%

4x10 8%

3x12 8%

4x12 7%

3x8 6%

2x10 5%

4x8 5%

3x20 4%

5x10 4%

4x15 3%

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	37
2	4	10	8%	19
3	3	12	8%	18
4	4	12	7%	16
5	3	8	6%	13
6	2	10	5%	11
6	4	8	5%	11
8	3	20	4%	10
9	5	10	4%	8
10	4	15	3%	7

Calculate Your Strength Level

Female

Female Dumbbell Front Squat Standards (kg)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	6 kg
Novice	11 kg
Intermediate	19 kg
Advanced	28 kg
Elite	39 kg

Bodyweight Ratio

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? (kg)

What is the average Dumbbell Front Squat? The average Dumbbell Front Squat weight for a female lifter is 19 kg (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 6 kg (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	8	14	22	31
45	4	9	15	23	33
50	5	10	16	25	35
55	5	10	17	26	36
60	6	11	18	27	38
65	6	12	19	29	39
70	7	13	20	30	40
75	7	13	21	31	41
80	8	14	22	32	43
85	8	15	23	33	44
90	9	15	23	33	45
95	9	16	24	34	46
100	10	16	25	35	47
105	10	17	25	36	48
110	11	17	26	37	48
115	11	18	27	37	49
120	11	18	27	38	50

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	16	24	33
20	6	11	19	28	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	6	11	18	27	37
50	5	10	17	25	35
55	5	9	16	23	32
60	5	9	14	21	29
65	4	8	13	19	27
70	4	7	12	17	24
75	3	6	10	16	21
80	3	6	9	14	19
85	3	5	8	12	17
90	2	5	7	11	15

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:

3x8 14%

3x10 10%

4x15 9%

4x12 9%

3x12 7%

5x10 3%

2x8 3%

3x15 3%

3x20 3%

4x8 3%

4x10 3%

2x10 3%

2x6 3%

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	21
2	3	10	10%	14
3	4	15	9%	13
3	4	12	9%	13
5	3	12	7%	10
6	5	10	3%	5
6	2	8	3%	5
6	3	15	3%	5
9	3	20	3%	4
9	4	8	3%	4
9	4	10	3%	4
9	2	10	3%	4
9	2	6	3%	4

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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.

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	11	22	38	58
55	4	12	25	42	62
60	6	14	27	45	66
65	7	16	30	48	69
70	8	18	32	51	73
75	9	19	34	54	76
80	10	21	36	56	79
85	11	22	39	59	82
90	12	24	41	61	85
95	13	25	42	64	88
100	14	27	44	66	91
105	15	28	46	68	93
110	16	30	48	70	96
115	17	31	50	73	98
120	18	32	51	75	101
125	19	34	53	77	103
130	20	35	55	79	105
135	21	36	56	80	108
140	22	38	58	82	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	47	67
20	8	18	34	54	77
25	8	19	35	55	79
30	8	19	35	55	79
35	8	19	35	55	79
40	8	19	35	55	79
45	8	18	33	52	75
50	7	17	31	49	70
55	7	16	29	45	65
60	6	14	26	41	59
65	6	13	24	37	54
70	5	12	21	34	48
75	5	10	19	30	43
80	4	9	17	27	38
85	4	8	15	24	34
90	3	7	14	22	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	37
2	4	10	8%	19
3	3	12	8%	18
4	4	12	7%	16
5	3	8	6%	13
6	2	10	5%	11
6	4	8	5%	11
8	3	20	4%	10
9	5	10	4%	8
10	4	15	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	8	14	22	31
45	4	9	15	23	33
50	5	10	16	25	35
55	5	10	17	26	36
60	6	11	18	27	38
65	6	12	19	29	39
70	7	13	20	30	40
75	7	13	21	31	41
80	8	14	22	32	43
85	8	15	23	33	44
90	9	15	23	33	45
95	9	16	24	34	46
100	10	16	25	35	47
105	10	17	25	36	48
110	11	17	26	37	48
115	11	18	27	37	49
120	11	18	27	38	50

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	16	24	33
20	6	11	19	28	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	6	11	18	27	37
50	5	10	17	25	35
55	5	9	16	23	32
60	5	9	14	21	29
65	4	8	13	19	27
70	4	7	12	17	24
75	3	6	10	16	21
80	3	6	9	14	19
85	3	5	8	12	17
90	2	5	7	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	21
2	3	10	10%	14
3	4	15	9%	13
3	4	12	9%	13
5	3	12	7%	10
6	5	10	3%	5
6	2	8	3%	5
6	3	15	3%	5
9	3	20	3%	4
9	4	8	3%	4
9	4	10	3%	4
9	2	10	3%	4
9	2	6	3%	4

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	11	22	38	58
55	4	12	25	42	62
60	6	14	27	45	66
65	7	16	30	48	69
70	8	18	32	51	73
75	9	19	34	54	76
80	10	21	36	56	79
85	11	22	39	59	82
90	12	24	41	61	85
95	13	25	42	64	88
100	14	27	44	66	91
105	15	28	46	68	93
110	16	30	48	70	96
115	17	31	50	73	98
120	18	32	51	75	101
125	19	34	53	77	103
130	20	35	55	79	105
135	21	36	56	80	108
140	22	38	58	82	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	47	67
20	8	18	34	54	77
25	8	19	35	55	79
30	8	19	35	55	79
35	8	19	35	55	79
40	8	19	35	55	79
45	8	18	33	52	75
50	7	17	31	49	70
55	7	16	29	45	65
60	6	14	26	41	59
65	6	13	24	37	54
70	5	12	21	34	48
75	5	10	19	30	43
80	4	9	17	27	38
85	4	8	15	24	34
90	3	7	14	22	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	37
2	4	10	8%	19
3	3	12	8%	18
4	4	12	7%	16
5	3	8	6%	13
6	2	10	5%	11
6	4	8	5%	11
8	3	20	4%	10
9	5	10	4%	8
10	4	15	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	8	14	22	31
45	4	9	15	23	33
50	5	10	16	25	35
55	5	10	17	26	36
60	6	11	18	27	38
65	6	12	19	29	39
70	7	13	20	30	40
75	7	13	21	31	41
80	8	14	22	32	43
85	8	15	23	33	44
90	9	15	23	33	45
95	9	16	24	34	46
100	10	16	25	35	47
105	10	17	25	36	48
110	11	17	26	37	48
115	11	18	27	37	49
120	11	18	27	38	50

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	16	24	33
20	6	11	19	28	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	6	11	18	27	37
50	5	10	17	25	35
55	5	9	16	23	32
60	5	9	14	21	29
65	4	8	13	19	27
70	4	7	12	17	24
75	3	6	10	16	21
80	3	6	9	14	19
85	3	5	8	12	17
90	2	5	7	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	21
2	3	10	10%	14
3	4	15	9%	13
3	4	12	9%	13
5	3	12	7%	10
6	5	10	3%	5
6	2	8	3%	5
6	3	15	3%	5
9	3	20	3%	4
9	4	8	3%	4
9	4	10	3%	4
9	2	10	3%	4
9	2	6	3%	4

Dumbbell Front Squat Standards

Measured in kg

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

Male

Male Dumbbell Front Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Dumbbell Front Squat Standards (kg)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Looking to take your strength to the next level?

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
50	3	11	22	38	58
55	4	12	25	42	62
60	6	14	27	45	66
65	7	16	30	48	69
70	8	18	32	51	73
75	9	19	34	54	76
80	10	21	36	56	79
85	11	22	39	59	82
90	12	24	41	61	85
95	13	25	42	64	88
100	14	27	44	66	91
105	15	28	46	68	93
110	16	30	48	70	96
115	17	31	50	73	98
120	18	32	51	75	101
125	19	34	53	77	103
130	20	35	55	79	105
135	21	36	56	80	108
140	22	38	58	82	110

Age	Beg.	Nov.	Int.	Adv.	Elite
15	7	16	29	47	67
20	8	18	34	54	77
25	8	19	35	55	79
30	8	19	35	55	79
35	8	19	35	55	79
40	8	19	35	55	79
45	8	18	33	52	75
50	7	17	31	49	70
55	7	16	29	45	65
60	6	14	26	41	59
65	6	13	24	37	54
70	5	12	21	34	48
75	5	10	19	30	43
80	4	9	17	27	38
85	4	8	15	24	34
90	3	7	14	22	31

Rank	Sets	Reps	Percent	Workouts
1	3	10	17%	37
2	4	10	8%	19
3	3	12	8%	18
4	4	12	7%	16
5	3	8	6%	13
6	2	10	5%	11
6	4	8	5%	11
8	3	20	4%	10
9	5	10	4%	8
10	4	15	3%	7

BW	Beg.	Nov.	Int.	Adv.	Elite
40	4	8	14	22	31
45	4	9	15	23	33
50	5	10	16	25	35
55	5	10	17	26	36
60	6	11	18	27	38
65	6	12	19	29	39
70	7	13	20	30	40
75	7	13	21	31	41
80	8	14	22	32	43
85	8	15	23	33	44
90	9	15	23	33	45
95	9	16	24	34	46
100	10	16	25	35	47
105	10	17	25	36	48
110	11	17	26	37	48
115	11	18	27	37	49
120	11	18	27	38	50

Age	Beg.	Nov.	Int.	Adv.	Elite
15	5	10	16	24	33
20	6	11	19	28	38
25	6	11	19	28	39
30	6	11	19	28	39
35	6	11	19	28	39
40	6	11	19	28	39
45	6	11	18	27	37
50	5	10	17	25	35
55	5	9	16	23	32
60	5	9	14	21	29
65	4	8	13	19	27
70	4	7	12	17	24
75	3	6	10	16	21
80	3	6	9	14	19
85	3	5	8	12	17
90	2	5	7	11	15

Rank	Sets	Reps	Percent	Workouts
1	3	8	14%	21
2	3	10	10%	14
3	4	15	9%	13
3	4	12	9%	13
5	3	12	7%	10
6	5	10	3%	5
6	2	8	3%	5
6	3	15	3%	5
9	3	20	3%	4
9	4	8	3%	4
9	4	10	3%	4
9	2	10	3%	4
9	2	6	3%	4