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.

Go to 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
120 77 x0.64 114 x0.95 159 x1.33 212 x1.77 270 x2.25
130 87 x0.67 125 x0.96 173 x1.33 228 x1.75 288 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 x2.14
160 114 x0.71 157 x0.98 210 x1.31 271 x1.69 336 x2.1
170 123 x0.72 168 x0.99 222 x1.31 284 x1.67 350 x2.06
180 131 x0.73 177 x0.99 233 x1.3 297 x1.65 365 x2.03
190 139 x0.73 187 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
210 155 x0.74 205 x0.98 265 x1.26 333 x1.58 404 x1.92
220 163 x0.74 214 x0.97 275 x1.25 344 x1.56 417 x1.89
230 171 x0.74 223 x0.97 285 x1.24 355 x1.54 429 x1.86
240 178 x0.74 231 x0.96 295 x1.23 365 x1.52 440 x1.83
250 185 x0.74 240 x0.96 304 x1.22 376 x1.5 452 x1.81
260 192 x0.74 248 x0.95 313 x1.2 386 x1.48 463 x1.78
270 199 x0.74 255 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 x1.17 414 x1.43 494 x1.7
300 219 x0.73 278 x0.93 347 x1.16 424 x1.41 504 x1.68
310 226 x0.73 285 x0.92 355 x1.15 432 x1.39 513 x1.66
All 120 170 231 302 378

These male standards were last updated 4 days ago and are based on 99,000 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
100 50 x0.5 76 x0.76 110 x1.1 150 x1.5 194 x1.94
110 54 x0.49 82 x0.74 117 x1.06 158 x1.43 203 x1.84
120 59 x0.49 87 x0.73 123 x1.02 165 x1.37 211 x1.76
130 63 x0.48 92 x0.71 129 x0.99 172 x1.32 218 x1.68
140 67 x0.47 97 x0.69 134 x0.96 178 x1.27 225 x1.61
150 70 x0.47 101 x0.67 139 x0.93 184 x1.23 232 x1.55
160 74 x0.46 105 x0.66 144 x0.9 190 x1.19 239 x1.49
170 77 x0.45 109 x0.64 149 x0.88 195 x1.15 245 x1.44
180 80 x0.45 113 x0.63 154 x0.85 200 x1.11 251 x1.39
190 84 x0.44 117 x0.62 158 x0.83 205 x1.08 256 x1.35
200 87 x0.43 121 x0.6 162 x0.81 210 x1.05 261 x1.31
210 90 x0.43 124 x0.59 166 x0.79 215 x1.02 267 x1.27
220 93 x0.42 128 x0.58 170 x0.77 219 x1 272 x1.23
230 95 x0.41 131 x0.57 174 x0.76 223 x0.97 276 x1.2
240 98 x0.41 134 x0.56 178 x0.74 228 x0.95 281 x1.17
250 101 x0.4 137 x0.55 181 x0.72 232 x0.93 285 x1.14
260 103 x0.4 140 x0.54 185 x0.71 235 x0.91 290 x1.11
All 65 96 136 182 232

These female standards were last updated 4 days ago and are based on 31,000 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