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 397,000 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 x1.32 196 x1.78 251 x2.28
120 77 x0.64 113 x0.95 159 x1.32 212 x1.77 270 x2.25
130 87 x0.67 125 x0.96 172 x1.33 228 x1.75 287 x2.21
140 96 x0.69 136 x0.97 186 x1.33 242 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 x0.73 178 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 x1.28 321 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
280 206 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 yesterday and are based on 135,000 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 71 x0.78 103 x1.15 142 x1.57 184 x2.05
100 50 x0.5 77 x0.77 110 x1.1 150 x1.5 194 x1.94
110 55 x0.5 82 x0.75 117 x1.06 158 x1.43 202 x1.84
120 59 x0.49 87 x0.73 123 x1.03 165 x1.38 211 x1.76
130 63 x0.49 92 x0.71 129 x0.99 172 x1.32 218 x1.68
140 67 x0.48 97 x0.69 135 x0.96 178 x1.27 226 x1.61
150 71 x0.47 102 x0.68 140 x0.93 184 x1.23 233 x1.55
160 74 x0.47 106 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 x0.63 155 x0.86 201 x1.12 251 x1.4
190 85 x0.45 118 x0.62 159 x0.84 206 x1.09 257 x1.35
200 88 x0.44 122 x0.61 163 x0.82 211 x1.06 262 x1.31
210 91 x0.43 125 x0.6 167 x0.8 216 x1.03 268 x1.27
220 94 x0.43 129 x0.59 171 x0.78 220 x1 273 x1.24
230 97 x0.42 132 x0.57 175 x0.76 225 x0.98 277 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 x0.4 142 x0.54 186 x0.72 237 x0.91 291 x1.12
All 66 97 136 182 232

These female standards were last updated yesterday and are based on 41,000 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 7,500,000 lifts Squat 4,397,000 lifts Deadlift 4,502,000 lifts Shoulder Press 1,194,000 lifts Barbell Curl 594,000 lifts Incline Bench Press 180,000 lifts Front Squat 397,000 lifts Bent Over Row 373,000 lifts Hex Bar Deadlift 120,000 lifts Sumo Deadlift 6,000 lifts Romanian Deadlift 81,000 lifts Hip Thrust 64,000 lifts Close Grip Bench Press (experimental) Barbell Shrug 48,000 lifts Preacher Curl (experimental) Pendlay Row 21,000 lifts Rack Pull (experimental) T-Bar Row 28,000 lifts Decline Bench Press 39,000 lifts Lying Tricep Extension 21,000 lifts Tricep Extension 28,000 lifts Box Squat (experimental) Upright Row 30,000 lifts Bulgarian Split Squat (experimental) Good Morning 16,000 lifts

Bodyweight

Pull Ups 629,000 lifts Push Ups 281,000 lifts Dips 256,000 lifts Chin Ups 117,000 lifts Muscle Ups 29,000 lifts Single Leg Squat (experimental) Sit Ups 30,000 lifts Crunches 17,000 lifts Burpees (experimental)

Olympic

Power Clean 322,000 lifts Clean & Jerk 114,000 lifts Snatch 118,000 lifts Clean 90,000 lifts Push Press 78,000 lifts Clean & Press 95,000 lifts Overhead Squat (experimental) Thruster 10,000 lifts Power Snatch (experimental) Push Jerk 8,000 lifts

Dumbbell

Dumbbell Bench Press 377,000 lifts Dumbbell Curl 367,000 lifts Dumbbell Shoulder Press 205,000 lifts Incline Dumbbell Press 78,000 lifts Dumbbell Row 92,000 lifts Dumbbell Hammer Curl (experimental) Dumbbell Lunge 21,000 lifts Dumbbell Lateral Raise 62,000 lifts Dumbbell Fly 25,000 lifts Dumbbell Tricep Extension 18,000 lifts Dumbbell Shrug 30,000 lifts Dumbbell Concentration Curl 17,000 lifts Dumbbell Bulgarian Split Squat (experimental) Lying Dumbbell Tricep Extension 8,000 lifts Incline Dumbbell Fly 10,000 lifts Dumbbell Front Raise 24,000 lifts Decline Dumbbell Bench Press (experimental)

Machine

Sled Leg Press 162,000 lifts Horizontal Leg Press 98,000 lifts Leg Extension 62,000 lifts Calf Raise 35,000 lifts Vertical Leg Press (experimental) Seated Leg Curl 24,000 lifts Lying Leg Curl 19,000 lifts Hip Abduction (experimental) Hack Squat (experimental) Hip Adduction (experimental)

Cable

Lat Pulldown 151,000 lifts Tricep Pushdown 37,000 lifts Seated Cable Row (experimental) Tricep Rope Pushdown 31,000 lifts Face Pull (experimental) + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

Bench Squat Deadlift Shoulder Press Barbell Curl Incline Bench Press Bent Over Row Hex Bar Deadlift Sumo Deadlift Romanian Deadlift Hip Thrust Close Grip Bench Press Barbell Shrug Preacher Curl Pendlay Row Rack Pull T-Bar Row Decline Bench Press Lying Tricep Extension Tricep Extension Box Squat Upright Row Bulgarian Split Squat Good Morning

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