Register Log In

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 592,000 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 67 x0.61 101 x0.92 144 x1.31 194 x1.77 249 x2.27
120 77 x0.64 113 x0.94 158 x1.32 211 x1.76 268 x2.24
130 87 x0.67 125 x0.96 172 x1.32 227 x1.74 286 x2.2
140 96 x0.69 136 x0.97 185 x1.32 242 x1.73 303 x2.17
150 105 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 x1.65 365 x2.03
190 141 x0.74 188 x0.99 245 x1.29 310 x1.63 379 x1.99
200 149 x0.74 198 x0.99 256 x1.28 322 x1.61 392 x1.96
210 157 x0.75 207 x0.99 267 x1.27 334 x1.59 405 x1.93
220 165 x0.75 216 x0.98 277 x1.26 345 x1.57 418 x1.9
230 173 x0.75 225 x0.98 287 x1.25 357 x1.55 430 x1.87
240 180 x0.75 233 x0.97 297 x1.24 368 x1.53 442 x1.84
250 188 x0.75 242 x0.97 306 x1.22 378 x1.51 454 x1.82
260 195 x0.75 250 x0.96 315 x1.21 388 x1.49 465 x1.79
270 202 x0.75 258 x0.96 325 x1.2 398 x1.48 476 x1.76
280 209 x0.75 266 x0.95 333 x1.19 408 x1.46 487 x1.74
290 216 x0.74 274 x0.94 342 x1.18 418 x1.44 497 x1.71
300 223 x0.74 281 x0.94 351 x1.17 427 x1.42 507 x1.69
310 229 x0.74 289 x0.93 359 x1.16 436 x1.41 517 x1.67
All 120 170 231 302 379

These male standards were last updated 2 days ago and are based on 189,000 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 47 x0.52 72 x0.8 104 x1.16 142 x1.58 184 x2.05
100 52 x0.51 78 x0.78 111 x1.11 151 x1.51 194 x1.94
110 56 x0.51 83 x0.76 118 x1.07 158 x1.44 203 x1.84
120 60 x0.5 89 x0.74 124 x1.03 166 x1.38 211 x1.76
130 64 x0.5 94 x0.72 130 x1 172 x1.33 218 x1.68
140 68 x0.49 98 x0.7 136 x0.97 179 x1.28 226 x1.61
150 72 x0.48 103 x0.69 141 x0.94 185 x1.23 232 x1.55
160 76 x0.47 107 x0.67 146 x0.91 191 x1.19 239 x1.49
170 79 x0.47 111 x0.65 151 x0.89 196 x1.15 245 x1.44
180 83 x0.46 115 x0.64 155 x0.86 201 x1.12 251 x1.39
190 86 x0.45 119 x0.63 160 x0.84 206 x1.09 256 x1.35
200 89 x0.44 123 x0.61 164 x0.82 211 x1.06 262 x1.31
210 92 x0.44 126 x0.6 168 x0.8 216 x1.03 267 x1.27
220 95 x0.43 130 x0.59 172 x0.78 220 x1 272 x1.24
230 98 x0.43 133 x0.58 176 x0.76 225 x0.98 277 x1.2
240 101 x0.42 136 x0.57 180 x0.75 229 x0.95 281 x1.17
250 103 x0.41 139 x0.56 183 x0.73 233 x0.93 286 x1.14
260 106 x0.41 142 x0.55 187 x0.72 237 x0.91 290 x1.12
All 67 98 137 183 232

These female standards were last updated 2 days ago and are based on 56,000 filtered lifts.

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

Rate Your Lifts Against Other People

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

Calculate Your Strength

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 11,935,000 lifts Squat 6,897,000 lifts Deadlift 7,022,000 lifts Shoulder Press 1,768,000 lifts Military Press 249,000 lifts Barbell Curl 846,000 lifts Incline Bench Press 364,000 lifts Hex Bar Deadlift 279,000 lifts Front Squat 592,000 lifts Bent Over Row 554,000 lifts Sumo Deadlift 102,000 lifts Hip Thrust 139,000 lifts Romanian Deadlift 146,000 lifts EZ Bar Curl 15,000 lifts Close Grip Bench Press 45,000 lifts Box Squat 22,000 lifts Rack Pull 35,000 lifts Decline Bench Press 70,000 lifts Barbell Shrug 99,000 lifts Pendlay Row 48,000 lifts T-Bar Row 69,000 lifts Seated Shoulder Press 35,000 lifts Preacher Curl 31,000 lifts Lying Tricep Extension 61,000 lifts Floor Press 14,000 lifts Tricep Extension 47,000 lifts Upright Row 45,000 lifts Reverse Barbell Curl 1,000 lifts Barbell Lunge 12,000 lifts Wrist Curl 10,000 lifts Good Morning 27,000 lifts Bulgarian Split Squat 11,000 lifts Zercher Squat 10,000 lifts Stiff Legged Deadlift 16,000 lifts Landmine Squat 3,000 lifts Split Squat 5,000 lifts Reverse Grip Bench Press 1,000 lifts Reverse Wrist Curl 4,000 lifts

Bodyweight

Pull Ups 973,000 lifts Push Ups 473,000 lifts Dips 390,000 lifts Chin Ups 219,000 lifts Bodyweight Squat 37,000 lifts Muscle Ups 53,000 lifts Single Leg Squat 18,000 lifts Sit Ups 55,000 lifts Diamond Pushups 3,000 lifts Handstand Push Ups 11,000 lifts Hanging Leg Raise 1,000 lifts One Arm Push Ups 14,000 lifts Back Extension 1,000 lifts Crunches 31,000 lifts Burpees 11,000 lifts One Arm Pull Ups 3,000 lifts Neutral Grip Pull Ups 2,000 lifts Inverted Row 1,000 lifts Lying Leg Raise 1,000 lifts Lunge 8,000 lifts Toes To Bar 1,000 lifts Glute Bridge 1,000 lifts Russian Twist 1,000 lifts Glute Ham Raise 609 lifts

Olympic

Power Clean 447,000 lifts Snatch 187,000 lifts Clean and Jerk 183,000 lifts Push Press 135,000 lifts Clean 150,000 lifts Hang Clean 31,000 lifts Overhead Squat 42,000 lifts Thruster 45,000 lifts Power Snatch 33,000 lifts Clean and Press 132,000 lifts Push Jerk 40,000 lifts

Dumbbell

Dumbbell Bench Press 854,000 lifts Dumbbell Curl 668,000 lifts Dumbbell Shoulder Press 421,000 lifts Incline Dumbbell Bench Press 207,000 lifts Dumbbell Row 164,000 lifts Dumbbell Hammer Curl 51,000 lifts Dumbbell Lateral Raise 197,000 lifts Arnold Press 18,000 lifts Goblet Squat 29,000 lifts Dumbbell Fly 52,000 lifts Dumbbell Bulgarian Split Squat 19,000 lifts Dumbbell Lunge 43,000 lifts Dumbbell Shrug 54,000 lifts Dumbbell Tricep Extension 42,000 lifts Dumbbell Front Raise 39,000 lifts Dumbbell Romanian Deadlift 4,000 lifts Dumbbell Floor Press 4,000 lifts Dumbbell Pullover 9,000 lifts Incline Dumbbell Curl 10,000 lifts Dumbbell Tricep Kickback 2,000 lifts Decline Dumbbell Bench Press 5,000 lifts Lying Dumbbell Tricep Extension 18,000 lifts Dumbbell Concentration Curl 31,000 lifts Dumbbell Reverse Fly 6,000 lifts Incline Dumbbell Fly 17,000 lifts Chest Supported Dumbbell Row 1,000 lifts

Machine

Sled Leg Press 341,000 lifts Horizontal Leg Press 191,000 lifts Chest Press 75,000 lifts Leg Extension 116,000 lifts Machine Shoulder Press 33,000 lifts Calf Raise 65,000 lifts Lying Leg Curl 36,000 lifts Pec Deck Fly 23,000 lifts Seated Leg Curl 46,000 lifts Hack Squat 17,000 lifts Vertical Leg Press 20,000 lifts Seated Calf Raise 12,000 lifts Hip Abduction 11,000 lifts Hip Adduction 7,000 lifts

Cable

Lat Pulldown 265,000 lifts Seated Cable Row 48,000 lifts Tricep Pushdown 81,000 lifts Tricep Rope Pushdown 56,000 lifts Cable Fly 14,000 lifts Face Pull 14,000 lifts Cable Curl 4,000 lifts Cable Lateral Raise 1,000 lifts Cable Crunch 1,000 lifts Cable Pull Through 749 lifts One Arm Cable Curl 1,000 lifts + More Exercises

Can't find the exercise you want?

Suggest an exercise

Exercise Comparisons

Compare front squat versus one of the following exercises:

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