Front Squat Standards

Measured in lb

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

Exercise

Weight Unit

Pounds (lb)

Kilograms (kg)

Our community Front Squat standards are based on 1,597,959 lifts by Strength Level users

How To

Male
Female

Male

Male Front Squat Standards (lb)

Weight

Strength Level	Weight
Beginner	120 lb
Novice	170 lb
Intermediate	231 lb
Advanced	303 lb
Elite	380 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.75x
Novice	1.00x
Intermediate	1.25x
Advanced	1.75x
Elite	2.25x

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

What is the average Front Squat? The average Front Squat weight for a male lifter is 231 lb (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 120 lb (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
110	66	99	142	191	246
120	76	112	156	208	265
130	86	124	170	225	283
140	96	135	184	240	301
150	106	147	197	255	318
160	115	158	210	270	334
170	124	169	222	284	349
180	133	179	234	297	364
190	142	189	246	310	379
200	150	199	257	323	393
210	159	209	268	335	406
220	167	218	279	347	419
230	175	227	289	359	432
240	183	236	299	370	444
250	191	245	309	381	456
260	198	254	319	392	468
270	206	262	328	402	479
280	213	270	337	412	490
290	220	278	346	422	501
300	227	286	355	432	512
310	234	294	364	441	522

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	145	197	258	324
20	117	165	225	295	370
25	120	170	231	303	380
30	120	170	231	303	380
35	120	170	231	303	380
40	120	170	231	303	380
45	113	161	219	287	360
50	106	150	205	268	336
55	98	139	189	247	310
60	89	127	173	226	283
65	81	115	156	204	256
70	73	103	141	184	231
75	65	92	126	165	207
80	58	83	113	148	185
85	52	74	101	132	166
90	47	67	91	119	149

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%

4x8 4%

3x6 4%

4x10 4%

3x3 3%

2x5 3%

Rank	Sets	Reps	Percent	Workouts
1	3	5	13%	1874
2	5	5	10%	1424
3	3	10	9%	1283
4	3	8	8%	1126
5	4	5	4%	627
6	4	8	4%	610
7	3	6	4%	582
8	4	10	4%	530
9	3	3	3%	500
10	2	5	3%	435

Calculate Your Strength Level

Female

Female Front Squat Standards (lb)

Entire Community

Weight
Bodyweight Ratio

Weight

Strength Level	Weight
Beginner	69 lb
Novice	100 lb
Intermediate	138 lb
Advanced	182 lb
Elite	230 lb

Bodyweight Ratio

Strength Level	Bodyweight Ratio
Beginner	0.50x
Novice	0.75x
Intermediate	1.00x
Advanced	1.25x
Elite	1.50x

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

What is the average Front Squat? The average Front Squat weight for a female lifter is 138 lb (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 69 lb (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

By Bodyweight
By Age

By Bodyweight

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	73	105	142	182
100	53	79	112	150	192
110	58	85	119	158	201
120	62	90	125	165	209
130	67	95	131	172	216
140	71	100	136	178	224
150	74	105	142	184	230
160	78	109	147	190	237
170	82	113	152	196	243
180	85	117	156	201	249
190	88	121	161	206	255
200	92	125	165	211	260
210	95	128	169	216	265
220	98	132	173	220	270
230	101	135	177	224	275
240	103	138	181	229	279
250	106	142	184	233	284
260	109	145	188	237	288

By Age

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	85	118	155	196
20	68	97	134	177	224
25	69	100	138	182	230
30	69	100	138	182	230
35	69	100	138	182	230
40	69	100	138	182	230
45	66	95	131	172	218
50	61	88	122	161	204
55	57	82	113	149	188
60	52	75	103	136	172
65	47	67	93	123	155
70	42	61	84	111	140
75	38	54	75	99	125
80	34	49	67	89	112
85	30	44	60	80	100
90	27	39	54	71	90

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%

3x3 4%

4x8 4%

3x6 3%

5x3 3%

2x1 3%

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	485
2	3	5	8%	350
3	3	10	7%	310
4	3	8	6%	240
5	4	5	5%	205
6	3	3	4%	173
7	4	8	4%	172
8	3	6	3%	140
9	5	3	3%	135
10	2	1	3%	129

Calculate Your Strength Level

Create Standards

Would you like to see a table for your bodyweight and age? Create your own standards.

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.

BW	Beg.	Nov.	Int.	Adv.	Elite
110	66	99	142	191	246
120	76	112	156	208	265
130	86	124	170	225	283
140	96	135	184	240	301
150	106	147	197	255	318
160	115	158	210	270	334
170	124	169	222	284	349
180	133	179	234	297	364
190	142	189	246	310	379
200	150	199	257	323	393
210	159	209	268	335	406
220	167	218	279	347	419
230	175	227	289	359	432
240	183	236	299	370	444
250	191	245	309	381	456
260	198	254	319	392	468
270	206	262	328	402	479
280	213	270	337	412	490
290	220	278	346	422	501
300	227	286	355	432	512
310	234	294	364	441	522

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	145	197	258	324
20	117	165	225	295	370
25	120	170	231	303	380
30	120	170	231	303	380
35	120	170	231	303	380
40	120	170	231	303	380
45	113	161	219	287	360
50	106	150	205	268	336
55	98	139	189	247	310
60	89	127	173	226	283
65	81	115	156	204	256
70	73	103	141	184	231
75	65	92	126	165	207
80	58	83	113	148	185
85	52	74	101	132	166
90	47	67	91	119	149

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	73	105	142	182
100	53	79	112	150	192
110	58	85	119	158	201
120	62	90	125	165	209
130	67	95	131	172	216
140	71	100	136	178	224
150	74	105	142	184	230
160	78	109	147	190	237
170	82	113	152	196	243
180	85	117	156	201	249
190	88	121	161	206	255
200	92	125	165	211	260
210	95	128	169	216	265
220	98	132	173	220	270
230	101	135	177	224	275
240	103	138	181	229	279
250	106	142	184	233	284
260	109	145	188	237	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	85	118	155	196
20	68	97	134	177	224
25	69	100	138	182	230
30	69	100	138	182	230
35	69	100	138	182	230
40	69	100	138	182	230
45	66	95	131	172	218
50	61	88	122	161	204
55	57	82	113	149	188
60	52	75	103	136	172
65	47	67	93	123	155
70	42	61	84	111	140
75	38	54	75	99	125
80	34	49	67	89	112
85	30	44	60	80	100
90	27	39	54	71	90

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	485
2	3	5	8%	350
3	3	10	7%	310
4	3	8	6%	240
5	4	5	5%	205
6	3	3	4%	173
7	4	8	4%	172
8	3	6	3%	140
9	5	3	3%	135
10	2	1	3%	129

BW	Beg.	Nov.	Int.	Adv.	Elite
110	66	99	142	191	246
120	76	112	156	208	265
130	86	124	170	225	283
140	96	135	184	240	301
150	106	147	197	255	318
160	115	158	210	270	334
170	124	169	222	284	349
180	133	179	234	297	364
190	142	189	246	310	379
200	150	199	257	323	393
210	159	209	268	335	406
220	167	218	279	347	419
230	175	227	289	359	432
240	183	236	299	370	444
250	191	245	309	381	456
260	198	254	319	392	468
270	206	262	328	402	479
280	213	270	337	412	490
290	220	278	346	422	501
300	227	286	355	432	512
310	234	294	364	441	522

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	145	197	258	324
20	117	165	225	295	370
25	120	170	231	303	380
30	120	170	231	303	380
35	120	170	231	303	380
40	120	170	231	303	380
45	113	161	219	287	360
50	106	150	205	268	336
55	98	139	189	247	310
60	89	127	173	226	283
65	81	115	156	204	256
70	73	103	141	184	231
75	65	92	126	165	207
80	58	83	113	148	185
85	52	74	101	132	166
90	47	67	91	119	149

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	73	105	142	182
100	53	79	112	150	192
110	58	85	119	158	201
120	62	90	125	165	209
130	67	95	131	172	216
140	71	100	136	178	224
150	74	105	142	184	230
160	78	109	147	190	237
170	82	113	152	196	243
180	85	117	156	201	249
190	88	121	161	206	255
200	92	125	165	211	260
210	95	128	169	216	265
220	98	132	173	220	270
230	101	135	177	224	275
240	103	138	181	229	279
250	106	142	184	233	284
260	109	145	188	237	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	85	118	155	196
20	68	97	134	177	224
25	69	100	138	182	230
30	69	100	138	182	230
35	69	100	138	182	230
40	69	100	138	182	230
45	66	95	131	172	218
50	61	88	122	161	204
55	57	82	113	149	188
60	52	75	103	136	172
65	47	67	93	123	155
70	42	61	84	111	140
75	38	54	75	99	125
80	34	49	67	89	112
85	30	44	60	80	100
90	27	39	54	71	90

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	485
2	3	5	8%	350
3	3	10	7%	310
4	3	8	6%	240
5	4	5	5%	205
6	3	3	4%	173
7	4	8	4%	172
8	3	6	3%	140
9	5	3	3%	135
10	2	1	3%	129

Front Squat Standards

Measured in lb

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

Male

Male Front Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Female

Female Front Squat Standards (lb)

Entire Community

Weight

Bodyweight Ratio

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

By Weight and Age

By Bodyweight

By Age

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

Calculate Your Strength Level

Create Standards

Rate Your Lifts Against Other People

What do the strength standards mean?

Other Languages

BW	Beg.	Nov.	Int.	Adv.	Elite
110	66	99	142	191	246
120	76	112	156	208	265
130	86	124	170	225	283
140	96	135	184	240	301
150	106	147	197	255	318
160	115	158	210	270	334
170	124	169	222	284	349
180	133	179	234	297	364
190	142	189	246	310	379
200	150	199	257	323	393
210	159	209	268	335	406
220	167	218	279	347	419
230	175	227	289	359	432
240	183	236	299	370	444
250	191	245	309	381	456
260	198	254	319	392	468
270	206	262	328	402	479
280	213	270	337	412	490
290	220	278	346	422	501
300	227	286	355	432	512
310	234	294	364	441	522

Age	Beg.	Nov.	Int.	Adv.	Elite
15	102	145	197	258	324
20	117	165	225	295	370
25	120	170	231	303	380
30	120	170	231	303	380
35	120	170	231	303	380
40	120	170	231	303	380
45	113	161	219	287	360
50	106	150	205	268	336
55	98	139	189	247	310
60	89	127	173	226	283
65	81	115	156	204	256
70	73	103	141	184	231
75	65	92	126	165	207
80	58	83	113	148	185
85	52	74	101	132	166
90	47	67	91	119	149

BW	Beg.	Nov.	Int.	Adv.	Elite
90	48	73	105	142	182
100	53	79	112	150	192
110	58	85	119	158	201
120	62	90	125	165	209
130	67	95	131	172	216
140	71	100	136	178	224
150	74	105	142	184	230
160	78	109	147	190	237
170	82	113	152	196	243
180	85	117	156	201	249
190	88	121	161	206	255
200	92	125	165	211	260
210	95	128	169	216	265
220	98	132	173	220	270
230	101	135	177	224	275
240	103	138	181	229	279
250	106	142	184	233	284
260	109	145	188	237	288

Age	Beg.	Nov.	Int.	Adv.	Elite
15	59	85	118	155	196
20	68	97	134	177	224
25	69	100	138	182	230
30	69	100	138	182	230
35	69	100	138	182	230
40	69	100	138	182	230
45	66	95	131	172	218
50	61	88	122	161	204
55	57	82	113	149	188
60	52	75	103	136	172
65	47	67	93	123	155
70	42	61	84	111	140
75	38	54	75	99	125
80	34	49	67	89	112
85	30	44	60	80	100
90	27	39	54	71	90

Rank	Sets	Reps	Percent	Workouts
1	5	5	11%	485
2	3	5	8%	350
3	3	10	7%	310
4	3	8	6%	240
5	4	5	5%	205
6	3	3	4%	173
7	4	8	4%	172
8	3	6	3%	140
9	5	3	3%	135
10	2	1	3%	129