Front Squat Standards (lb)

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 324,000 lifts by Strength Level users.

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

BW Beg. Nov. Int. Adv. Elite
110 68 x0.61 102 x0.92 145 x1.32 195 x1.78 251 x2.28
120 77 x0.64 113 x0.95 159 x1.32 212 x1.77 269 x2.25
130 87 x0.67 125 x0.96 172 x1.33 227 x1.75 287 x2.21
140 96 x0.69 136 x0.97 185 x1.32 242 x1.73 304 x2.17
150 105 x0.7 147 x0.98 198 x1.32 257 x1.71 320 x2.13
160 114 x0.71 157 x0.98 210 x1.31 271 x1.69 335 x2.1
170 123 x0.72 168 x0.99 222 x1.31 284 x1.67 350 x2.06
180 131 x0.73 177 x0.99 233 x1.3 297 x1.65 364 x2.02
190 140 x0.73 187 x0.98 244 x1.29 309 x1.63 378 x1.99
200 148 x0.74 196 x0.98 255 x1.27 321 x1.61 391 x1.96
210 156 x0.74 206 x0.98 265 x1.26 333 x1.58 404 x1.92
220 163 x0.74 214 x0.97 275 x1.25 344 x1.56 417 x1.89
230 171 x0.74 223 x0.97 285 x1.24 355 x1.54 429 x1.86
240 178 x0.74 232 x0.96 295 x1.23 366 x1.52 440 x1.83
250 186 x0.74 240 x0.96 304 x1.22 376 x1.5 452 x1.81
260 193 x0.74 248 x0.95 313 x1.2 386 x1.48 463 x1.78
270 200 x0.74 256 x0.95 322 x1.19 396 x1.47 473 x1.75
280 207 x0.74 264 x0.94 331 x1.18 405 x1.45 484 x1.73
290 213 x0.74 271 x0.93 339 x1.17 415 x1.43 494 x1.7
300 220 x0.73 278 x0.93 347 x1.16 424 x1.41 504 x1.68
310 226 x0.73 286 x0.92 356 x1.15 433 x1.4 514 x1.66
All 120 169 231 302 378

These male standards were last updated a week ago and are based on 124,000 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
90 45 x0.5 70 x0.78 103 x1.14 141 x1.57 184 x2.04
100 50 x0.5 76 x0.76 110 x1.1 150 x1.5 193 x1.93
110 54 x0.49 82 x0.74 117 x1.06 158 x1.43 202 x1.84
120 59 x0.49 87 x0.73 123 x1.02 165 x1.37 211 x1.75
130 63 x0.48 92 x0.71 129 x0.99 172 x1.32 218 x1.68
140 67 x0.48 97 x0.69 134 x0.96 178 x1.27 226 x1.61
150 71 x0.47 101 x0.68 140 x0.93 184 x1.23 233 x1.55
160 74 x0.46 106 x0.66 145 x0.91 190 x1.19 239 x1.49
170 78 x0.46 110 x0.65 150 x0.88 196 x1.15 245 x1.44
180 81 x0.45 114 x0.63 154 x0.86 201 x1.12 251 x1.4
190 84 x0.44 118 x0.62 159 x0.84 206 x1.09 257 x1.35
200 87 x0.44 122 x0.61 163 x0.82 211 x1.06 263 x1.31
210 91 x0.43 125 x0.6 167 x0.8 216 x1.03 268 x1.28
220 94 x0.42 129 x0.58 171 x0.78 220 x1 273 x1.24
230 96 x0.42 132 x0.57 175 x0.76 225 x0.98 278 x1.21
240 99 x0.41 135 x0.56 179 x0.75 229 x0.95 282 x1.18
250 102 x0.41 138 x0.55 183 x0.73 233 x0.93 287 x1.15
260 105 x0.4 141 x0.54 186 x0.72 237 x0.91 291 x1.12
All 65 97 136 182 232

These female standards were last updated a week ago and are based on 38,000 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 5,920,000 lifts Deadlift 3,556,000 lifts Squat 3,474,000 lifts Shoulder Press 944,000 lifts Barbell Curl 490,000 lifts Bent Over Row 305,000 lifts Front Squat 324,000 lifts Incline Bench Press 106,000 lifts Hex Bar Deadlift 73,000 lifts Romanian Deadlift 53,000 lifts Barbell Shrug 32,000 lifts Hip Thrust 40,000 lifts Upright Row 22,000 lifts Decline Bench Press 23,000 lifts Good Morning 10,000 lifts T-Bar Row 15,000 lifts Pendlay Row 11,000 lifts Lying Tricep Extension 11,000 lifts Tricep Extension 15,000 lifts

Bodyweight

Pull Ups 484,000 lifts Push Ups 194,000 lifts Dips 197,000 lifts Chin Ups 73,000 lifts Muscle Ups 16,000 lifts Sit Ups 16,000 lifts Crunches 9,000 lifts

Olympic

Power Clean 278,000 lifts Snatch 96,000 lifts Clean & Jerk 93,000 lifts Push Press 63,000 lifts Clean 72,000 lifts Clean & Press 89,000 lifts Thruster 6,000 lifts Push Jerk (experimental)

Dumbbell

Dumbbell Curl 243,000 lifts Dumbbell Bench Press 249,000 lifts Dumbbell Shoulder Press 139,000 lifts Dumbbell Lateral Raise 43,000 lifts Dumbbell Row 65,000 lifts Dumbbell Front Raise 17,000 lifts Dumbbell Shrug 20,000 lifts Dumbbell Lunge 11,000 lifts Dumbbell Concentration Curl 9,000 lifts Incline Dumbbell Press 36,000 lifts Incline Dumbbell Fly 5,000 lifts Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension 9,000 lifts Dumbbell Fly 13,000 lifts

Machine

Sled Leg Press 99,000 lifts Horizontal Leg Press 61,000 lifts Leg Extension 38,000 lifts Seated Leg Curl 15,000 lifts Lying Leg Curl 11,000 lifts Calf Raise 18,000 lifts

Cable

Lat Pulldown 103,000 lifts Tricep Rope Pushdown 16,000 lifts Tricep Pushdown 19,000 lifts + 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 Hex Bar Deadlift Romanian Deadlift Barbell Shrug Hip Thrust Upright Row Decline Bench Press Good Morning T-Bar Row Pendlay Row Lying Tricep Extension Tricep Extension

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