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 front squat standards are based on 645,000 lifts by Strength Level users.

Male Front Squat Standards (lb)

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 a month ago and are based on 182,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

Female Front Squat Standards (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 a month ago and are based on 54,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

lb
lb

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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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Bench Press 13,342,000 lifts Squat 7,645,000 lifts Deadlift 7,719,000 lifts Shoulder Press 1,914,000 lifts Barbell Curl 916,000 lifts Military Press 321,000 lifts Bent Over Row 604,000 lifts Incline Bench Press 440,000 lifts Front Squat 645,000 lifts Hex Bar Deadlift 320,000 lifts Sumo Deadlift 165,000 lifts Hip Thrust 187,000 lifts EZ Bar Curl 60,000 lifts Romanian Deadlift 188,000 lifts Close Grip Bench Press 85,000 lifts Barbell Shrug 109,000 lifts Lying Tricep Extension 67,000 lifts Seated Shoulder Press 44,000 lifts Pendlay Row 82,000 lifts Stiff Leg Deadlift 44,000 lifts Floor Press 45,000 lifts Decline Bench Press 97,000 lifts Rack Pull 68,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Box Squat 51,000 lifts Bulgarian Split Squat 38,000 lifts Zercher Squat 41,000 lifts Reverse Barbell Curl 24,000 lifts Upright Row 72,000 lifts Landmine Squat 29,000 lifts Reverse Wrist Curl 28,000 lifts Wrist Curl 37,000 lifts Reverse Grip Bench Press 29,000 lifts Barbell Calf Raise Pin Squat Strict Curl Spider Curl Pause Deadlift JM Press Wide Grip Bench Press Snatch Deadlift Shoulder Pin Press Bench Pin Press Behind The Neck Press Barbell Pullover Barbell Front Raise Wall Ball Neck Extension Neck Curl Barbell Reverse Lunge Barbell Glute Bridge Bodyweight Calf Raise Ab Wheel Rollout Single Leg Romanian Deadlift Paused Bench Press Single Leg Deadlift Z Press Belt Squat Reverse Curl Pause Squat Sumo Squat Barbell Hack Squat Bench Pull Yates Row Landmine Press Jefferson Deadlift Snatch Grip Deadlift Safety Bar Squat Deficit Deadlift Log Press

Bodyweight

Pull Ups 1,096,000 lifts Push Ups 564,000 lifts Dips 433,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Muscle Ups 59,000 lifts Handstand Push Ups 16,000 lifts Sit Ups 64,000 lifts Single Leg Squat 25,000 lifts Diamond Pushups 10,000 lifts Neutral Grip Pull Ups 5,000 lifts One Arm Pull Ups 7,000 lifts One Arm Push Ups 20,000 lifts Burpees 15,000 lifts Inverted Row 3,000 lifts Crunches 36,000 lifts Glute Bridge 3,000 lifts Russian Twist 3,000 lifts Back Extension 3,000 lifts Lunge 11,000 lifts Hanging Leg Raise 4,000 lifts Toes To Bar 2,000 lifts Lying Leg Raise 2,000 lifts Glute Ham Raise 1,000 lifts Pistol Squat Nordic Hamstring Curl Hanging Knee Raise Australian Pull Ups Ring Muscle Ups Reverse Lunge Reverse Crunches Bench Dips Ring Dips

Olympic

Power Clean 475,000 lifts Clean and Jerk 196,000 lifts Snatch 199,000 lifts Push Press 144,000 lifts Hang Clean 38,000 lifts Clean and Press 136,000 lifts Clean 158,000 lifts Overhead Squat 46,000 lifts Push Jerk 42,000 lifts Power Snatch 36,000 lifts Thruster 47,000 lifts Muscle Snatch Hang Power Clean Snatch Pull Clean High Pull Clean Pull Dumbbell Snatch Split Jerk

Dumbbell

Dumbbell Bench Press 985,000 lifts Dumbbell Curl 781,000 lifts Dumbbell Shoulder Press 485,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 213,000 lifts Dumbbell Lateral Raise 214,000 lifts Dumbbell Tricep Extension 74,000 lifts Goblet Squat 68,000 lifts Hammer Curl 90,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Floor Press 34,000 lifts Dumbbell Fly 85,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Front Raise 64,000 lifts Dumbbell Reverse Fly 30,000 lifts Arnold Press 48,000 lifts Dumbbell Tricep Kickback 29,000 lifts Dumbbell Pullover 35,000 lifts Chest Supported Dumbbell Row 25,000 lifts Incline Dumbbell Curl 38,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Incline Dumbbell Fly 43,000 lifts Decline Dumbbell Bench Press 30,000 lifts Incline Hammer Curl Tate Press Dumbbell Wrist Curl Dumbbell Side Bend Dumbbell Calf Raise Close Grip Dumbbell Bench Press Dumbbell Upright Row Zottman Curl Dumbbell Preacher Curl Dumbbell Z Press Renegade Row Dumbbell Bench Pull Dumbbell Deadlift Dumbbell Squat

Machine

Sled Leg Press 438,000 lifts Chest Press 116,000 lifts Leg Extension 156,000 lifts Horizontal Leg Press 236,000 lifts Machine Calf Raise 98,000 lifts Machine Chest Fly 54,000 lifts Machine Shoulder Press 63,000 lifts Seated Leg Curl 76,000 lifts Lying Leg Curl 67,000 lifts Hack Squat 48,000 lifts Vertical Leg Press 97,000 lifts Seated Calf Raise 38,000 lifts Hip Abduction 38,000 lifts Hip Adduction 34,000 lifts Machine Lateral Raise Sled Press Calf Raise Close Grip Lat Pulldown Viking Press Smith Machine Bench Press Single Leg Press Machine Reverse Fly Standing Leg Curl Machine Tricep Press Machine Back Extension Smith Machine Squat Machine Seated Crunch Machine Bicep Curl Machine Row Seated Dip Machine

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Cable Lateral Raise 25,000 lifts Cable Bicep Curl 29,000 lifts Cable Crunch 26,000 lifts Cable Pull Through 24,000 lifts One Arm Cable Bicep Curl 23,000 lifts Reverse Grip Tricep Pushdown Reverse Grip Lat Pulldown Cable Reverse Fly Cable Kickback Cable Crunches Cable Overhead Tricep Extension Cable Crossover Straight Arm Pulldown Cable Woodchoppers + More Exercises

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