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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 428,000 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 x1.31 195 x1.78 251 x2.28
120 77 x0.64 113 x0.95 159 x1.32 212 x1.76 269 x2.24
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 x0.71 158 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
180 132 x0.73 178 x0.99 233 x1.3 297 x1.65 364 x2.02
190 140 x0.74 187 x0.99 244 x1.29 309 x1.63 378 x1.99
200 148 x0.74 197 x0.98 255 x1.28 321 x1.61 391 x1.96
210 156 x0.74 206 x0.98 266 x1.26 333 x1.59 404 x1.92
220 164 x0.74 215 x0.98 276 x1.25 344 x1.56 417 x1.89
230 171 x0.74 223 x0.97 286 x1.24 355 x1.54 429 x1.86
240 179 x0.74 232 x0.97 295 x1.23 366 x1.52 440 x1.84
250 186 x0.74 240 x0.96 304 x1.22 376 x1.5 452 x1.81
260 193 x0.74 248 x0.96 314 x1.21 386 x1.49 463 x1.78
270 200 x0.74 256 x0.95 322 x1.19 396 x1.47 474 x1.75
280 207 x0.74 264 x0.94 331 x1.18 406 x1.45 484 x1.73
290 214 x0.74 272 x0.94 340 x1.17 415 x1.43 495 x1.71
300 220 x0.73 279 x0.93 348 x1.16 424 x1.41 505 x1.68
310 227 x0.73 286 x0.92 356 x1.15 433 x1.4 514 x1.66
All 120 170 231 302 378

These male standards were last updated 3 days ago and are based on 144,000 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 46 x0.51 71 x0.79 103 x1.15 142 x1.58 184 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 x1.44 202 x1.84
120 59 x0.49 88 x0.73 123 x1.03 165 x1.38 211 x1.76
130 63 x0.49 93 x0.71 129 x0.99 172 x1.32 218 x1.68
140 67 x0.48 97 x0.7 135 x0.96 178 x1.27 225 x1.61
150 71 x0.47 102 x0.68 140 x0.93 184 x1.23 232 x1.55
160 75 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 x0.63 154 x0.86 201 x1.12 251 x1.39
190 85 x0.45 118 x0.62 159 x0.84 206 x1.08 256 x1.35
200 88 x0.44 122 x0.61 163 x0.82 211 x1.05 262 x1.31
210 91 x0.43 125 x0.6 167 x0.8 215 x1.03 267 x1.27
220 94 x0.43 129 x0.58 171 x0.78 220 x1 272 x1.24
230 96 x0.42 132 x0.57 175 x0.76 224 x0.97 277 x1.2
240 99 x0.41 135 x0.56 179 x0.74 228 x0.95 281 x1.17
250 102 x0.41 138 x0.55 182 x0.73 232 x0.93 286 x1.14
260 105 x0.4 141 x0.54 186 x0.71 236 x0.91 290 x1.12
All 66 97 136 182 232

These female standards were last updated 3 days ago and are based on 44,000 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 Press 8,246,000 lifts Squat 4,845,000 lifts Deadlift 4,945,000 lifts Shoulder Press 1,285,000 lifts Incline Bench Press 214,000 lifts Barbell Curl 636,000 lifts Military Press 33,000 lifts Front Squat 428,000 lifts Bent Over Row 401,000 lifts Sumo Deadlift 20,000 lifts Hex Bar Deadlift 141,000 lifts Romanian Deadlift 93,000 lifts Hip Thrust 76,000 lifts Close Grip Bench Press 8,000 lifts Barbell Shrug 54,000 lifts Pendlay Row 26,000 lifts Preacher Curl 7,000 lifts Decline Bench Press 44,000 lifts Rack Pull 6,000 lifts Box Squat 4,000 lifts Lying Tricep Extension 24,000 lifts T-Bar Row 33,000 lifts Wrist Curl 1,000 lifts Barbell Lunge 1,000 lifts Stiff Legged Deadlift 2,000 lifts Upright Row 33,000 lifts Floor Press 1,000 lifts Tricep Extension 31,000 lifts Good Morning 18,000 lifts Bulgarian Split Squat 2,000 lifts Split Squat 913 lifts Reverse Wrist Curl 739 lifts Zercher Squat 1,000 lifts Landmine Squat 669 lifts

Bodyweight

Pull Ups 688,000 lifts Push Ups 315,000 lifts Dips 278,000 lifts Chin Ups 134,000 lifts Bodyweight Squat 5,000 lifts Muscle Ups 33,000 lifts Sit Ups 35,000 lifts One Arm Push Ups 2,000 lifts Burpees 2,000 lifts Single Leg Squat 5,000 lifts Crunches 20,000 lifts Handstand Push Ups 1,000 lifts Lunge 1,000 lifts

Olympic

Power Clean 342,000 lifts Snatch 126,000 lifts Clean 97,000 lifts Clean and Jerk 122,000 lifts Push Press 83,000 lifts Overhead Squat 4,000 lifts Clean and Press 97,000 lifts Power Snatch 1,000 lifts Push Jerk 9,000 lifts Thruster 12,000 lifts

Dumbbell

Dumbbell Bench Press 454,000 lifts Dumbbell Curl 415,000 lifts Dumbbell Shoulder Press 236,000 lifts Incline Dumbbell Bench Press 100,000 lifts Dumbbell Row 104,000 lifts Dumbbell Lateral Raise 70,000 lifts Dumbbell Hammer Curl 10,000 lifts Dumbbell Fly 30,000 lifts Dumbbell Shrug 35,000 lifts Goblet Squat 3,000 lifts Dumbbell Tricep Extension 22,000 lifts Dumbbell Lunge 25,000 lifts Dumbbell Front Raise 27,000 lifts Arnold Press 2,000 lifts Dumbbell Bulgarian Split Squat 3,000 lifts Dumbbell Concentration Curl 20,000 lifts Dumbbell Pullover 1,000 lifts Lying Dumbbell Tricep Extension 10,000 lifts Dumbbell Reverse Fly 951 lifts Decline Dumbbell Bench Press 1,000 lifts Incline Dumbbell Curl 1,000 lifts Incline Dumbbell Fly 12,000 lifts

Machine

Sled Leg Press 192,000 lifts Horizontal Leg Press 115,000 lifts Chest Press 9,000 lifts Leg Extension 71,000 lifts Machine Shoulder Press 4,000 lifts Calf Raise 41,000 lifts Seated Leg Curl 28,000 lifts Pec Deck Fly 3,000 lifts Lying Leg Curl 21,000 lifts Vertical Leg Press 3,000 lifts Hip Abduction 2,000 lifts Hack Squat 3,000 lifts Seated Calf Raise 1,000 lifts Hip Adduction 1,000 lifts

Cable

Lat Pulldown 171,000 lifts Seated Cable Row 9,000 lifts Tricep Pushdown 45,000 lifts Tricep Rope Pushdown 35,000 lifts Cable Fly 2,000 lifts Face Pull 3,000 lifts + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

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

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