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 1,328,729 lifts by Strength Level users

Male Front Squat Standards (kg)

Entire Community

Strength LevelWeight
Beginner55 kg
Novice77 kg
Intermediate105 kg
Advanced137 kg
Elite172 kg

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

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%

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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.

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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.