Front Squat

Front Squat Standards

Measured in kg

Front Squat strength standards help you to compare your one-rep max lift with other lifters at your bodyweight.

Our community Front Squat standards are based on 1,275,400 lifts by Strength Level users

Male Front Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner55 kg
Novice77 kg
Intermediate105 kg
Advanced137 kg
Elite172 kg
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.00x
Intermediate1.25x
Advanced1.75x
Elite2.25x

How much should I be able to Front Squat? (kg)

What is the average Front Squat? The average Front Squat weight for a male lifter is 105 kg (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 55 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5031466588113
5535527397123
60405879104132
65456386112140
70506992119148
75547498126156
805979104133163
856384110139170
906789115145177
957194121151184
1007598126157190
10579103131163196
11083107136168202
11586111141173208
12090115145178213
12594119150183219
13097123154188224
135100127158193229
140104131162198234
AgeBeg.Nov.Int.Adv.Elite
15466689117146
205375102134168
255577105137172
305577105137172
355577105137172
405577105137172
455273100130163
50496994122153
55456486113142
60415879103129
6537527193117
7033476484105
753042577594
802738516784
852434466075
902130415468

How many sets and reps of Front Squat should I do?

These are the most popular Front Squat workouts done by male lifters:

3x5 13%
5x5 10%
3x10 9%
3x8 8%
4x5 4%

Calculate Your Strength Level

kg
kg
years old

Female Front Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner30 kg
Novice45 kg
Intermediate62 kg
Advanced83 kg
Elite105 kg
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.25x
Elite1.50x

How much should I be able to Front Squat? (kg)

What is the average Front Squat? The average Front Squat weight for a female lifter is 62 kg (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 30 kg (1RM) which is still impressive compared to the general population.

Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
402132476483
452335506888
502538547292
552841577696
6030436079100
6532456282103
7034486585107
7535506788110
8037527091113
8539547293116
9040567496118
9542577698121
100435978100124
105456180102126
110466282104128
115476484106130
120496585108133
AgeBeg.Nov.Int.Adv.Elite
152638537190
2030436181103
2530456283105
3030456283105
3530456283105
4030456283105
4529425979100
502740557494
552537516887
602334476279
652130425671
701927385064
751724344557
801522304051
851319273646
901218253341

How many sets and reps of Front Squat should I do?

These are the most popular Front Squat workouts done by female lifters:

5x5 11%
3x5 8%
3x10 7%
3x8 6%
4x5 5%

Calculate Your Strength Level

kg
kg
years old

Recommended Program

For Front Squat we recommend following the nSuns 531 program on Boostcamp.

Boostcamp is the last lifting app you'll ever need. Follow proven programs, build custom routines, track workouts, and measure training results.

Get Boostcamp for free on iOS and Android.

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.