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 235,000 lifts by Strength Level users.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Male Front Squat Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 68 x0.62 102 x0.93 145 x1.32 196 x1.78 251 x2.28
120 77 x0.65 114 x0.95 159 x1.33 212 x1.77 270 x2.25
130 87 x0.67 125 x0.96 173 x1.33 228 x1.75 287 x2.21
140 96 x0.69 136 x0.97 186 x1.33 243 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
180 131 x0.73 178 x0.99 233 x1.3 297 x1.65 364 x2.02
190 140 x0.74 187 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 x1.56 416 x1.89
230 171 x0.74 223 x0.97 285 x1.24 355 x1.54 428 x1.86
240 178 x0.74 231 x0.96 295 x1.23 365 x1.52 440 x1.83
250 186 x0.74 240 x0.96 304 x1.22 376 x1.5 451 x1.81
260 193 x0.74 248 x0.95 313 x1.2 386 x1.48 462 x1.78
270 200 x0.74 256 x0.95 322 x1.19 396 x1.47 473 x1.75
280 206 x0.74 263 x0.94 330 x1.18 405 x1.45 484 x1.73
290 213 x0.73 271 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 x0.73 285 x0.92 355 x1.15 433 x1.4 513 x1.66
All 120 170 231 302 378

These male standards were last updated a week ago and are based on 109,000 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 x0.74 116 x1.06 157 x1.43 202 x1.84
120 59 x0.49 87 x0.72 123 x1.02 165 x1.37 210 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 x1.27 225 x1.61
150 70 x0.47 101 x0.67 140 x0.93 184 x1.23 232 x1.55
160 74 x0.46 106 x0.66 145 x0.9 190 x1.19 239 x1.49
170 77 x0.46 110 x0.65 149 x0.88 195 x1.15 245 x1.44
180 81 x0.45 114 x0.63 154 x0.86 201 x1.12 251 x1.39
190 84 x0.44 117 x0.62 159 x0.83 206 x1.08 257 x1.35
200 87 x0.44 121 x0.61 163 x0.81 211 x1.05 262 x1.31
210 90 x0.43 125 x0.59 167 x0.8 215 x1.03 267 x1.27
220 93 x0.42 128 x0.58 171 x0.78 220 x1 272 x1.24
230 96 x0.42 132 x0.57 175 x0.76 224 x0.98 277 x1.21
240 99 x0.41 135 x0.56 179 x0.74 229 x0.95 282 x1.17
250 101 x0.41 138 x0.55 182 x0.73 233 x0.93 286 x1.15
260 104 x0.4 141 x0.54 186 x0.71 237 x0.91 291 x1.12
All 65 96 136 182 232

These female standards were last updated a week ago and are based on 34,000 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 4,132,000 lifts Deadlift 2,485,000 lifts Squat 2,388,000 lifts Shoulder Press 663,000 lifts Barbell Curl 357,000 lifts Bent Over Row 224,000 lifts Front Squat 235,000 lifts Incline Bench Press 26,000 lifts Hex Bar Deadlift 25,000 lifts Romanian Deadlift 22,000 lifts Barbell Shrug 9,000 lifts Hip Thrust 14,000 lifts Upright Row 10,000 lifts Decline Bench Press 6,000 lifts Good Morning 5,000 lifts T-Bar Row (experimental) Pendlay Row (experimental) Lying Tricep Extension (experimental) Tricep Extension (experimental)

Bodyweight

Pull Ups 313,000 lifts Push Ups 86,000 lifts Dips 126,000 lifts Chin Ups 19,000 lifts Muscle Ups (experimental) Sit Ups (experimental) Crunches (experimental)

Olympic

Power Clean 214,000 lifts Snatch 66,000 lifts Clean & Jerk 66,000 lifts Push Press 44,000 lifts Clean 47,000 lifts Clean & Press 79,000 lifts Thruster (experimental) Push Jerk (experimental)

Dumbbell

Dumbbell Curl 111,000 lifts Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 66,000 lifts Dumbbell Lateral Raise 18,000 lifts Dumbbell Row 33,000 lifts Dumbbell Front Raise 8,000 lifts Dumbbell Shrug 6,000 lifts Dumbbell Lunge (experimental) Dumbbell Concentration Curl (experimental) Incline Dumbbell Press (experimental) Incline Dumbbell Fly (experimental) Lying Dumbbell Tricep Extension (experimental) Dumbbell Tricep Extension (experimental) Dumbbell Fly (experimental)

Machine

Sled Leg Press 37,000 lifts Horizontal Leg Press 23,000 lifts Leg Extension 10,000 lifts Seated Leg Curl (experimental) Lying Leg Curl (experimental) Calf Raise (experimental)

Cable

Lat Pulldown 44,000 lifts Tricep Rope Pushdown (experimental) Tricep Pushdown (experimental) + 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