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 1,328,729 lifts by Strength Level users

Male Front Squat Standards (lb)

Entire Community

Strength LevelWeight
Beginner120 lb
Novice170 lb
Intermediate232 lb
Advanced303 lb
Elite379 lb

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

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.