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Front Squat Standards (kg)

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 480,000 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 (kg)

BW Beg. Nov. Int. Adv. Elite
50 31 x0.61 46 x0.92 66 x1.31 89 x1.77 114 x2.27
55 36 x0.65 52 x0.95 73 x1.32 97 x1.76 123 x2.24
60 40 x0.67 58 x0.96 80 x1.33 105 x1.74 132 x2.2
65 45 x0.69 63 x0.98 86 x1.32 112 x1.72 140 x2.16
70 50 x0.71 69 x0.98 92 x1.32 119 x1.7 148 x2.11
75 54 x0.72 74 x0.99 98 x1.31 126 x1.68 156 x2.08
80 58 x0.73 79 x0.99 104 x1.3 133 x1.66 163 x2.04
85 63 x0.74 84 x0.99 110 x1.29 139 x1.63 170 x2
90 67 x0.74 89 x0.99 115 x1.28 145 x1.61 177 x1.96
95 71 x0.74 93 x0.98 120 x1.27 151 x1.59 183 x1.93
100 75 x0.75 98 x0.98 125 x1.25 157 x1.57 189 x1.89
105 78 x0.75 102 x0.97 130 x1.24 162 x1.54 195 x1.86
110 82 x0.75 106 x0.97 135 x1.23 167 x1.52 201 x1.83
115 86 x0.75 111 x0.96 140 x1.22 173 x1.5 207 x1.8
120 89 x0.75 115 x0.96 144 x1.2 178 x1.48 213 x1.77
125 93 x0.74 119 x0.95 149 x1.19 183 x1.46 218 x1.74
130 96 x0.74 122 x0.94 153 x1.18 187 x1.44 223 x1.72
135 100 x0.74 126 x0.93 157 x1.17 192 x1.42 228 x1.69
140 103 x0.74 130 x0.93 161 x1.15 196 x1.4 233 x1.66
All 54 77 105 137 172

These male standards were last updated a month ago and are based on 154,000 filtered lifts.

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

Female Front Squat Standards (kg)

BW Beg. Nov. Int. Adv. Elite
40 21 x0.51 32 x0.8 46 x1.16 64 x1.6 83 x2.07
45 23 x0.51 35 x0.78 50 x1.11 68 x1.51 88 x1.95
50 25 x0.5 38 x0.75 53 x1.07 72 x1.44 92 x1.84
55 27 x0.5 40 x0.73 56 x1.03 75 x1.37 96 x1.75
60 29 x0.49 43 x0.71 59 x0.99 79 x1.31 100 x1.66
65 31 x0.48 45 x0.69 62 x0.95 82 x1.26 103 x1.59
70 33 x0.47 47 x0.67 65 x0.92 85 x1.21 107 x1.52
75 35 x0.46 49 x0.66 67 x0.89 88 x1.17 110 x1.46
80 37 x0.46 51 x0.64 69 x0.87 90 x1.13 113 x1.41
85 38 x0.45 53 x0.63 72 x0.84 93 x1.09 115 x1.36
90 40 x0.44 55 x0.61 74 x0.82 95 x1.06 118 x1.31
95 41 x0.43 57 x0.6 76 x0.8 97 x1.03 121 x1.27
100 43 x0.43 58 x0.58 78 x0.78 100 x1 123 x1.23
105 44 x0.42 60 x0.57 80 x0.76 102 x0.97 126 x1.2
110 45 x0.41 62 x0.56 81 x0.74 104 x0.94 128 x1.16
115 47 x0.41 63 x0.55 83 x0.72 106 x0.92 130 x1.13
120 48 x0.4 65 x0.54 85 x0.71 108 x0.9 132 x1.1
All 30 44 62 83 105

These female standards were last updated a month ago 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.

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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.

More Exercises

Barbell

Bench Press 9,519,000 lifts Squat 5,583,000 lifts Deadlift 5,672,000 lifts Shoulder Press 1,435,000 lifts Barbell Curl 709,000 lifts Military Press 108,000 lifts Incline Bench Press 270,000 lifts Front Squat 480,000 lifts Bent Over Row 448,000 lifts Hex Bar Deadlift 179,000 lifts Sumo Deadlift 47,000 lifts Hip Thrust 99,000 lifts Romanian Deadlift 112,000 lifts Close Grip Bench Press 21,000 lifts T-Bar Row 42,000 lifts Preacher Curl 17,000 lifts Rack Pull 18,000 lifts Barbell Shrug 63,000 lifts Pendlay Row 34,000 lifts Stiff Legged Deadlift 8,000 lifts Box Squat 10,000 lifts Tricep Extension 38,000 lifts Decline Bench Press 53,000 lifts Bulgarian Split Squat 5,000 lifts Good Morning 21,000 lifts Upright Row 38,000 lifts Lying Tricep Extension 29,000 lifts Floor Press 6,000 lifts Barbell Lunge 5,000 lifts Landmine Squat 1,000 lifts Wrist Curl 5,000 lifts Split Squat 2,000 lifts Reverse Wrist Curl 2,000 lifts Zercher Squat 4,000 lifts

Bodyweight

Pull Ups 796,000 lifts Push Ups 374,000 lifts Chin Ups 168,000 lifts Dips 321,000 lifts Bodyweight Squat 17,000 lifts Muscle Ups 41,000 lifts Handstand Push Ups 6,000 lifts Sit Ups 42,000 lifts One Arm Push Ups 8,000 lifts Crunches 24,000 lifts Single Leg Squat 10,000 lifts Lunge 4,000 lifts Burpees 6,000 lifts

Olympic

Power Clean 372,000 lifts Snatch 139,000 lifts Push Press 93,000 lifts Clean 108,000 lifts Clean and Jerk 135,000 lifts Clean and Press 101,000 lifts Power Snatch 4,000 lifts Overhead Squat 9,000 lifts Thruster 15,000 lifts Push Jerk 12,000 lifts

Dumbbell

Dumbbell Bench Press 593,000 lifts Dumbbell Curl 503,000 lifts Dumbbell Shoulder Press 297,000 lifts Incline Dumbbell Bench Press 139,000 lifts Dumbbell Row 127,000 lifts Dumbbell Lateral Raise 85,000 lifts Dumbbell Hammer Curl 24,000 lifts Goblet Squat 12,000 lifts Dumbbell Fly 39,000 lifts Incline Dumbbell Curl 5,000 lifts Dumbbell Shrug 42,000 lifts Dumbbell Tricep Extension 30,000 lifts Dumbbell Lunge 32,000 lifts Arnold Press 8,000 lifts Dumbbell Concentration Curl 24,000 lifts Dumbbell Front Raise 32,000 lifts Lying Dumbbell Tricep Extension 13,000 lifts Dumbbell Bulgarian Split Squat 10,000 lifts Dumbbell Pullover 4,000 lifts Dumbbell Reverse Fly 3,000 lifts Incline Dumbbell Fly 14,000 lifts Decline Dumbbell Bench Press 2,000 lifts

Machine

Sled Leg Press 241,000 lifts Horizontal Leg Press 142,000 lifts Chest Press 32,000 lifts Leg Extension 87,000 lifts Calf Raise 50,000 lifts Machine Shoulder Press 14,000 lifts Pec Deck Fly 10,000 lifts Seated Leg Curl 35,000 lifts Hack Squat 8,000 lifts Lying Leg Curl 27,000 lifts Vertical Leg Press 9,000 lifts Hip Abduction 5,000 lifts Seated Calf Raise 5,000 lifts Hip Adduction 3,000 lifts

Cable

Lat Pulldown 205,000 lifts Seated Cable Row 23,000 lifts Tricep Pushdown 58,000 lifts Tricep Rope Pushdown 43,000 lifts Face Pull 7,000 lifts Cable Fly 6,000 lifts + More Exercises

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Exercise Comparisons

Compare front squat versus one of the following exercises:

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