Front Squat

Front Squat Standards

Measured in lb

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

Our community Front Squat standards are based on 982,000 lifts by Strength Level users

Male Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 118 lb
Novice 168 lb
Intermediate 230 lb
Advanced 301 lb
Elite 377 lb
Strength Level Bodyweight Ratio
Beginner 0.75x
Novice 1.00x
Intermediate 1.25x
Advanced 1.75x
Elite 2.00x

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

What is the average Front Squat? The average Front Squat weight for a male lifter is 230 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Front Squat? Male beginners should aim to lift 118 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
110 66 99 142 193 248
120 75 111 156 209 267
130 85 123 170 225 285
140 94 134 183 240 302
150 104 145 196 255 318
160 113 156 209 269 334
170 121 166 220 283 349
180 130 176 232 296 363
190 139 186 243 308 377
200 147 196 254 320 391
210 155 205 265 332 404
220 163 214 275 344 417
230 170 223 285 355 429
240 178 231 295 366 441
250 185 240 304 376 452
260 193 248 313 387 464
270 200 256 323 397 475
280 207 264 331 407 485
290 214 272 340 416 496
300 220 279 348 425 506
310 227 287 357 435 516
Age Beg. Nov. Int. Adv. Elite
15 101 143 195 256 321
20 115 164 224 293 368
25 118 168 230 301 377
30 118 168 230 301 377
35 118 168 230 301 377
40 118 168 230 301 377
45 112 159 218 285 358
50 105 150 204 268 336
55 97 138 189 248 311
60 89 126 173 226 284
65 80 114 156 204 256
70 72 102 140 183 230
75 64 92 125 164 206
80 58 82 112 146 184
85 52 73 100 131 165
90 46 66 90 118 148

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lb
lb
years old

Female Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 67 lb
Novice 98 lb
Intermediate 137 lb
Advanced 182 lb
Elite 231 lb
Strength Level Bodyweight Ratio
Beginner 0.50x
Novice 0.75x
Intermediate 1.00x
Advanced 1.25x
Elite 1.50x

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

What is the average Front Squat? The average Front Squat weight for a female lifter is 137 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

What is a good Front Squat? Female beginners should aim to lift 67 lb (1RM) which is still impressive compared to the general population.

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 47 72 104 142 184
100 52 78 111 150 193
110 56 84 118 158 202
120 61 89 124 165 210
130 65 94 130 172 217
140 69 98 135 178 224
150 72 103 141 184 231
160 76 107 146 190 237
170 79 111 150 195 244
180 83 115 155 200 249
190 86 119 159 205 255
200 89 123 163 210 260
210 92 126 168 215 265
220 95 130 171 219 270
230 98 133 175 224 275
240 101 136 179 228 280
250 103 139 183 232 284
260 106 142 186 236 288
Age Beg. Nov. Int. Adv. Elite
15 57 84 116 155 196
20 66 96 133 177 225
25 67 98 137 182 231
30 67 98 137 182 231
35 67 98 137 182 231
40 67 98 137 182 231
45 64 93 130 172 219
50 60 87 122 162 205
55 55 81 113 150 190
60 51 74 103 137 173
65 46 67 93 123 157
70 41 60 83 111 140
75 37 54 75 99 126
80 33 48 67 89 112
85 29 43 60 79 101
90 26 39 54 71 91

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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.