Front Squat

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.

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

Male Front Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner120 lb
Novice170 lb
Intermediate232 lb
Advanced303 lb
Elite379 lb
Strength LevelBodyweight Ratio
Beginner0.75x
Novice1.00x
Intermediate1.25x
Advanced1.75x
Elite2.25x

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 232 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

BWBeg.Nov.Int.Adv.Elite
11067101144194249
12077113158211268
13087125172227286
14096136185242303
150106147198257320
160115158210271335
170123168222284350
180132178234297365
190141188245310379
200149198256322392
210157207267334406
220165216277346418
230173225287357431
240180234297368443
250188242307378454
260195250316389465
270202259325399476
280209266334409487
290216274342418498
300223282351428508
310230289359437518
AgeBeg.Nov.Int.Adv.Elite
15102145197258323
20117166226295370
25120170232303379
30120170232303379
35120170232303379
40120170232303379
45114161220287360
50107151206269338
5599140191249312
6090128174227285
6582115157205257
7073104141184231
756593126165207
805983113147185
855274101132166
90476791119149

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

lb
lb
years old

Female Front Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner67 lb
Novice98 lb
Intermediate137 lb
Advanced183 lb
Elite232 lb
Strength LevelBodyweight Ratio
Beginner0.50x
Novice0.75x
Intermediate1.00x
Advanced1.25x
Elite1.50x

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 137 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 67 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

BWBeg.Nov.Int.Adv.Elite
904772104142184
1005278111151194
1105683118158203
1206089124166211
1306594130172218
1406898136179226
15072103141185232
16076107146191239
17079111151196245
18083115155202251
19086119160207257
20089123164211262
21092126168216267
22095130172221272
23098133176225277
240101136180229282
250103140183233286
260106143187237290
AgeBeg.Nov.Int.Adv.Elite
155784117156198
206596134178226
256798137183232
306798137183232
356798137183232
406798137183232
456493130173220
506088122163207
555581113150191
605174103137174
65466793124158
70416084111141
75375475100126
8033486789113
8529436080101
902639547291

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

lb
lb
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.