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 1,064,773 lifts by Strength Level users

Male Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 120 lb
Novice 170 lb
Intermediate 232 lb
Advanced 303 lb
Elite 379 lb
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 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

BW Beg. Nov. Int. Adv. Elite
110 67 101 144 194 249
120 77 113 158 211 268
130 87 125 172 227 286
140 96 136 185 242 303
150 106 147 198 257 320
160 115 158 210 271 335
170 123 168 222 284 350
180 132 178 234 297 365
190 141 188 245 310 379
200 149 198 256 322 392
210 157 207 267 334 406
220 165 216 277 346 418
230 173 225 287 357 431
240 180 234 297 368 443
250 188 242 307 378 454
260 195 250 316 389 465
270 202 259 325 399 476
280 209 266 334 409 487
290 216 274 342 418 498
300 223 282 351 428 508
310 230 289 359 437 518
Age Beg. Nov. Int. Adv. Elite
15 102 145 197 258 323
20 117 166 226 295 370
25 120 170 232 303 379
30 120 170 232 303 379
35 120 170 232 303 379
40 120 170 232 303 379
45 114 161 220 287 360
50 107 151 206 269 338
55 99 140 191 249 312
60 90 128 174 227 285
65 82 115 157 205 257
70 73 104 141 184 231
75 65 93 126 165 207
80 59 83 113 147 185
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 8%
3x8 7%
4x8 4%

Calculate Your Strength Level

lb
lb
years old

Female Front Squat Standards (lb)

Entire Community

Strength Level Weight
Beginner 67 lb
Novice 98 lb
Intermediate 137 lb
Advanced 183 lb
Elite 232 lb
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 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

BW Beg. Nov. Int. Adv. Elite
90 47 72 104 142 184
100 52 78 111 151 194
110 56 83 118 158 203
120 60 89 124 166 211
130 65 94 130 172 218
140 68 98 136 179 226
150 72 103 141 185 232
160 76 107 146 191 239
170 79 111 151 196 245
180 83 115 155 202 251
190 86 119 160 207 257
200 89 123 164 211 262
210 92 126 168 216 267
220 95 130 172 221 272
230 98 133 176 225 277
240 101 136 180 229 282
250 103 140 183 233 286
260 106 143 187 237 290
Age Beg. Nov. Int. Adv. Elite
15 57 84 117 156 198
20 65 96 134 178 226
25 67 98 137 183 232
30 67 98 137 183 232
35 67 98 137 183 232
40 67 98 137 183 232
45 64 93 130 173 220
50 60 88 122 163 207
55 55 81 113 150 191
60 51 74 103 137 174
65 46 67 93 124 158
70 41 60 84 111 141
75 37 54 75 100 126
80 33 48 67 89 113
85 29 43 60 80 101
90 26 39 54 72 91

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

These are the most popular Front Squat workouts done by female lifters:

5x5 12%
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 a free fitness app with the world's greatest workout programs to help you build strength and muscle.

Download 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.