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.

Exercise

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Weight Unit

Kilograms (kg)

Pounds (lb)

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

How To Front Squat

♂ Male
♀ Female

Male Front Squat Standards (lb)

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

By Bodyweight
By 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

Calculate Your Strength Level

Female Front Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

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

By Bodyweight
By 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

Calculate Your Strength Level

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.

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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

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

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

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

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

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