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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 455,000 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 x0.61 101 x0.92 144 x1.31 195 x1.77 250 x2.28
120 77 x0.64 113 x0.95 159 x1.32 211 x1.76 269 x2.24
130 87 x0.67 125 x0.96 172 x1.33 227 x1.75 287 x2.2
140 96 x0.69 136 x0.97 185 x1.32 242 x1.73 303 x2.17
150 106 x0.7 147 x0.98 198 x1.32 257 x1.71 320 x2.13
160 115 x0.72 158 x0.99 210 x1.31 271 x1.69 335 x2.09
170 123 x0.73 168 x0.99 222 x1.31 284 x1.67 350 x2.06
180 132 x0.73 178 x0.99 234 x1.3 297 x1.65 364 x2.02
190 140 x0.74 188 x0.99 245 x1.29 309 x1.63 378 x1.99
200 148 x0.74 197 x0.99 255 x1.28 321 x1.61 391 x1.96
210 156 x0.74 206 x0.98 266 x1.27 333 x1.59 404 x1.93
220 164 x0.75 215 x0.98 276 x1.26 345 x1.57 417 x1.9
230 172 x0.75 224 x0.97 286 x1.24 356 x1.55 429 x1.87
240 179 x0.75 233 x0.97 296 x1.23 366 x1.53 441 x1.84
250 187 x0.75 241 x0.96 305 x1.22 377 x1.51 452 x1.81
260 194 x0.75 249 x0.96 314 x1.21 387 x1.49 463 x1.78
270 201 x0.74 257 x0.95 323 x1.2 397 x1.47 474 x1.76
280 208 x0.74 265 x0.95 332 x1.19 406 x1.45 485 x1.73
290 215 x0.74 272 x0.94 340 x1.17 416 x1.43 495 x1.71
300 221 x0.74 280 x0.93 349 x1.16 425 x1.42 505 x1.68
310 228 x0.73 287 x0.93 357 x1.15 434 x1.4 515 x1.66
All 120 170 231 302 378

These male standards were last updated yesterday and are based on 153,000 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 x0.79 104 x1.15 142 x1.58 184 x2.05
100 51 x0.51 77 x0.77 111 x1.11 150 x1.5 194 x1.94
110 55 x0.5 83 x0.75 117 x1.07 158 x1.44 203 x1.84
120 60 x0.5 88 x0.73 124 x1.03 165 x1.38 211 x1.76
130 64 x0.49 93 x0.72 129 x1 172 x1.32 218 x1.68
140 68 x0.48 98 x0.7 135 x0.96 178 x1.27 225 x1.61
150 71 x0.48 102 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 82 x0.45 114 x0.64 155 x0.86 201 x1.12 250 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 x1.05 261 x1.31
210 91 x0.43 125 x0.6 167 x0.8 215 x1.02 266 x1.27
220 94 x0.43 129 x0.58 171 x0.78 220 x1 271 x1.23
230 97 x0.42 132 x0.57 175 x0.76 224 x0.97 276 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 x0.93 285 x1.14
260 105 x0.4 141 x0.54 186 x0.71 236 x0.91 290 x1.11
All 66 97 137 182 232

These female standards were last updated yesterday and are based on 46,000 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 8,889,000 lifts Deadlift 5,323,000 lifts Squat 5,233,000 lifts Shoulder Press 1,360,000 lifts Barbell Curl 672,000 lifts Military Press 71,000 lifts Front Squat 455,000 lifts Incline Bench Press 242,000 lifts Bent Over Row 424,000 lifts Hex Bar Deadlift 160,000 lifts Romanian Deadlift 102,000 lifts Hip Thrust 88,000 lifts Sumo Deadlift 33,000 lifts Pendlay Row 30,000 lifts Barbell Shrug 59,000 lifts Preacher Curl 12,000 lifts T-Bar Row 37,000 lifts Rack Pull 11,000 lifts Close Grip Bench Press 14,000 lifts Tricep Extension 34,000 lifts Zercher Squat 3,000 lifts Decline Bench Press 49,000 lifts Lying Tricep Extension 26,000 lifts Stiff Legged Deadlift 5,000 lifts Upright Row 36,000 lifts Bulgarian Split Squat 4,000 lifts Wrist Curl 3,000 lifts Barbell Lunge 3,000 lifts Floor Press 4,000 lifts Box Squat 7,000 lifts Good Morning 19,000 lifts Split Squat 1,000 lifts Landmine Squat 1,000 lifts Reverse Wrist Curl 1,000 lifts

Bodyweight

Pull Ups 742,000 lifts Push Ups 344,000 lifts Chin Ups 150,000 lifts Dips 300,000 lifts Bodyweight Squat 11,000 lifts Sit Ups 39,000 lifts Handstand Push Ups 4,000 lifts Crunches 22,000 lifts Single Leg Squat 8,000 lifts Muscle Ups 37,000 lifts Burpees 4,000 lifts One Arm Push Ups 5,000 lifts Lunge 2,000 lifts

Olympic

Power Clean 358,000 lifts Clean and Jerk 128,000 lifts Snatch 132,000 lifts Push Press 88,000 lifts Clean 102,000 lifts Overhead Squat 6,000 lifts Clean and Press 99,000 lifts Thruster 13,000 lifts Push Jerk 11,000 lifts Power Snatch 3,000 lifts

Dumbbell

Dumbbell Bench Press 521,000 lifts Dumbbell Curl 458,000 lifts Incline Dumbbell Bench Press 119,000 lifts Dumbbell Shoulder Press 266,000 lifts Dumbbell Row 115,000 lifts Dumbbell Lateral Raise 78,000 lifts Dumbbell Hammer Curl 17,000 lifts Goblet Squat 8,000 lifts Dumbbell Shrug 39,000 lifts Dumbbell Fly 34,000 lifts Dumbbell Bulgarian Split Squat 7,000 lifts Dumbbell Tricep Extension 26,000 lifts Incline Dumbbell Curl 3,000 lifts Lying Dumbbell Tricep Extension 12,000 lifts Dumbbell Lunge 28,000 lifts Arnold Press 5,000 lifts Dumbbell Front Raise 29,000 lifts Dumbbell Pullover 2,000 lifts Dumbbell Concentration Curl 22,000 lifts Incline Dumbbell Fly 13,000 lifts Dumbbell Reverse Fly 2,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 216,000 lifts Horizontal Leg Press 127,000 lifts Chest Press 20,000 lifts Leg Extension 79,000 lifts Calf Raise 45,000 lifts Machine Shoulder Press 9,000 lifts Seated Leg Curl 31,000 lifts Vertical Leg Press 6,000 lifts Pec Deck Fly 6,000 lifts Hack Squat 5,000 lifts Lying Leg Curl 24,000 lifts Hip Abduction 4,000 lifts Hip Adduction 2,000 lifts Seated Calf Raise 3,000 lifts

Cable

Lat Pulldown 188,000 lifts Tricep Pushdown 51,000 lifts Seated Cable Row 16,000 lifts Tricep Rope Pushdown 39,000 lifts Cable Fly 4,000 lifts Face Pull 5,000 lifts + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

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

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