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 645,000 lifts by Strength Level users.
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 645,000 lifts by Strength Level users.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
110 | 66 x0.6 | 99 x0.9 | 142 x1.29 | 193 x1.75 | 248 x2.26 |
120 | 75 x0.63 | 111 x0.93 | 156 x1.3 | 209 x1.74 | 267 x2.22 |
130 | 85 x0.65 | 123 x0.95 | 170 x1.31 | 225 x1.73 | 285 x2.19 |
140 | 94 x0.67 | 134 x0.96 | 183 x1.31 | 240 x1.72 | 302 x2.16 |
150 | 104 x0.69 | 145 x0.97 | 196 x1.31 | 255 x1.7 | 318 x2.12 |
160 | 113 x0.7 | 156 x0.97 | 209 x1.3 | 269 x1.68 | 334 x2.09 |
170 | 121 x0.71 | 166 x0.98 | 220 x1.3 | 283 x1.66 | 349 x2.05 |
180 | 130 x0.72 | 176 x0.98 | 232 x1.29 | 296 x1.64 | 363 x2.02 |
190 | 139 x0.73 | 186 x0.98 | 243 x1.28 | 308 x1.62 | 377 x1.99 |
200 | 147 x0.73 | 196 x0.98 | 254 x1.27 | 320 x1.6 | 391 x1.95 |
210 | 155 x0.74 | 205 x0.98 | 265 x1.26 | 332 x1.58 | 404 x1.92 |
220 | 163 x0.74 | 214 x0.97 | 275 x1.25 | 344 x1.56 | 417 x1.89 |
230 | 170 x0.74 | 223 x0.97 | 285 x1.24 | 355 x1.54 | 429 x1.86 |
240 | 178 x0.74 | 231 x0.96 | 295 x1.23 | 366 x1.52 | 441 x1.84 |
250 | 185 x0.74 | 240 x0.96 | 304 x1.22 | 376 x1.51 | 452 x1.81 |
260 | 193 x0.74 | 248 x0.95 | 313 x1.21 | 387 x1.49 | 464 x1.78 |
270 | 200 x0.74 | 256 x0.95 | 323 x1.19 | 397 x1.47 | 475 x1.76 |
280 | 207 x0.74 | 264 x0.94 | 331 x1.18 | 407 x1.45 | 485 x1.73 |
290 | 214 x0.74 | 272 x0.94 | 340 x1.17 | 416 x1.43 | 496 x1.71 |
300 | 220 x0.73 | 279 x0.93 | 348 x1.16 | 425 x1.42 | 506 x1.69 |
310 | 227 x0.73 | 287 x0.92 | 357 x1.15 | 435 x1.4 | 516 x1.66 |
All | 118 | 168 | 230 | 301 | 377 |
These male standards were last updated June and are based on 182,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 47 x0.52 | 72 x0.8 | 104 x1.16 | 142 x1.58 | 184 x2.04 |
100 | 52 x0.52 | 78 x0.78 | 111 x1.11 | 150 x1.5 | 193 x1.93 |
110 | 56 x0.51 | 84 x0.76 | 118 x1.07 | 158 x1.43 | 202 x1.83 |
120 | 61 x0.51 | 89 x0.74 | 124 x1.03 | 165 x1.37 | 210 x1.75 |
130 | 65 x0.5 | 94 x0.72 | 130 x1 | 172 x1.32 | 217 x1.67 |
140 | 69 x0.49 | 98 x0.7 | 135 x0.97 | 178 x1.27 | 224 x1.6 |
150 | 72 x0.48 | 103 x0.69 | 141 x0.94 | 184 x1.23 | 231 x1.54 |
160 | 76 x0.48 | 107 x0.67 | 146 x0.91 | 190 x1.19 | 237 x1.48 |
170 | 79 x0.47 | 111 x0.65 | 150 x0.88 | 195 x1.15 | 244 x1.43 |
180 | 83 x0.46 | 115 x0.64 | 155 x0.86 | 200 x1.11 | 249 x1.39 |
190 | 86 x0.45 | 119 x0.63 | 159 x0.84 | 205 x1.08 | 255 x1.34 |
200 | 89 x0.45 | 123 x0.61 | 163 x0.82 | 210 x1.05 | 260 x1.3 |
210 | 92 x0.44 | 126 x0.6 | 168 x0.8 | 215 x1.02 | 265 x1.26 |
220 | 95 x0.43 | 130 x0.59 | 171 x0.78 | 219 x1 | 270 x1.23 |
230 | 98 x0.43 | 133 x0.58 | 175 x0.76 | 224 x0.97 | 275 x1.2 |
240 | 101 x0.42 | 136 x0.57 | 179 x0.75 | 228 x0.95 | 280 x1.17 |
250 | 103 x0.41 | 139 x0.56 | 183 x0.73 | 232 x0.93 | 284 x1.14 |
260 | 106 x0.41 | 142 x0.55 | 186 x0.72 | 236 x0.91 | 288 x1.11 |
All | 67 | 98 | 137 | 182 | 231 |
These female standards were last updated June and are based on 54,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
The Strength Level Calculator can show your exact level of strength at any bodyweight.
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
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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. |
Compare front squat versus one of the following exercises: