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Front Squat Strength Standards for Men and Women

Discover how your Front Squat performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Front Squat Strength Level

Calculate Your Front Squat Strength

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Front Squat Weight Standards

Compare your Front Squat performance to these weight standards and see where you stand.

LevelWeight
Beginner126 lbs
Novice176 lbs
Intermediate238 lbs
Advanced309 lbs
Elite385 lbs

Front Squat Bodyweight Ratio Standards

See how your Front Squat strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.75
Novice1.00
Intermediate1.25
Advanced1.75
Elite2.25
LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.00
Advanced1.25
Elite1.50

Front Squat Standards by Bodyweight

Find the Front Squat strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs73 lbs107 lbs150 lbs200 lbs255 lbs
120 lbs83 lbs119 lbs164 lbs217 lbs274 lbs
130 lbs93 lbs131 lbs178 lbs233 lbs292 lbs
140 lbs102 lbs142 lbs191 lbs248 lbs309 lbs
150 lbs112 lbs153 lbs204 lbs263 lbs326 lbs
160 lbs121 lbs164 lbs216 lbs277 lbs341 lbs
170 lbs129 lbs174 lbs228 lbs290 lbs356 lbs
180 lbs138 lbs184 lbs240 lbs303 lbs371 lbs
190 lbs147 lbs194 lbs251 lbs316 lbs385 lbs
200 lbs155 lbs204 lbs262 lbs328 lbs398 lbs
210 lbs163 lbs213 lbs273 lbs340 lbs412 lbs
220 lbs171 lbs222 lbs283 lbs352 lbs424 lbs
230 lbs179 lbs231 lbs293 lbs363 lbs437 lbs
240 lbs186 lbs240 lbs303 lbs374 lbs449 lbs
250 lbs194 lbs248 lbs313 lbs384 lbs460 lbs
260 lbs201 lbs256 lbs322 lbs395 lbs471 lbs
270 lbs208 lbs265 lbs331 lbs405 lbs482 lbs
280 lbs215 lbs272 lbs340 lbs415 lbs493 lbs
290 lbs222 lbs280 lbs348 lbs424 lbs504 lbs
300 lbs229 lbs288 lbs357 lbs434 lbs514 lbs
310 lbs236 lbs295 lbs365 lbs443 lbs524 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs53 lbs78 lbs110 lbs148 lbs190 lbs
100 lbs58 lbs84 lbs117 lbs157 lbs200 lbs
110 lbs62 lbs89 lbs124 lbs164 lbs209 lbs
120 lbs66 lbs95 lbs130 lbs172 lbs217 lbs
130 lbs71 lbs100 lbs136 lbs178 lbs224 lbs
140 lbs74 lbs104 lbs142 lbs185 lbs232 lbs
150 lbs78 lbs109 lbs147 lbs191 lbs238 lbs
160 lbs82 lbs113 lbs152 lbs197 lbs245 lbs
170 lbs85 lbs117 lbs157 lbs202 lbs251 lbs
180 lbs89 lbs121 lbs161 lbs208 lbs257 lbs
190 lbs92 lbs125 lbs166 lbs213 lbs263 lbs
200 lbs95 lbs129 lbs170 lbs217 lbs268 lbs
210 lbs98 lbs132 lbs174 lbs222 lbs273 lbs
220 lbs101 lbs136 lbs178 lbs227 lbs278 lbs
230 lbs104 lbs139 lbs182 lbs231 lbs283 lbs
240 lbs107 lbs142 lbs186 lbs235 lbs288 lbs
250 lbs109 lbs146 lbs189 lbs239 lbs292 lbs
260 lbs112 lbs149 lbs193 lbs243 lbs296 lbs

Front Squat Standards by Age

Discover how Front Squat strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
15108 lbs151 lbs203 lbs264 lbs329 lbs
20123 lbs172 lbs232 lbs301 lbs376 lbs
25126 lbs176 lbs238 lbs309 lbs385 lbs
30126 lbs176 lbs238 lbs309 lbs385 lbs
35126 lbs176 lbs238 lbs309 lbs385 lbs
40126 lbs176 lbs238 lbs309 lbs385 lbs
45120 lbs167 lbs226 lbs293 lbs366 lbs
50113 lbs157 lbs212 lbs275 lbs344 lbs
55105 lbs146 lbs197 lbs255 lbs318 lbs
6096 lbs134 lbs180 lbs233 lbs291 lbs
6588 lbs121 lbs163 lbs211 lbs263 lbs
7079 lbs110 lbs147 lbs190 lbs237 lbs
7571 lbs99 lbs132 lbs171 lbs213 lbs
8065 lbs89 lbs119 lbs153 lbs191 lbs
8558 lbs80 lbs107 lbs138 lbs172 lbs
9053 lbs73 lbs97 lbs125 lbs155 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1563 lbs90 lbs123 lbs162 lbs204 lbs
2071 lbs102 lbs140 lbs184 lbs232 lbs
2573 lbs104 lbs143 lbs189 lbs238 lbs
3073 lbs104 lbs143 lbs189 lbs238 lbs
3573 lbs104 lbs143 lbs189 lbs238 lbs
4073 lbs104 lbs143 lbs189 lbs238 lbs
4570 lbs99 lbs136 lbs179 lbs226 lbs
5066 lbs94 lbs128 lbs169 lbs213 lbs
5561 lbs87 lbs119 lbs156 lbs197 lbs
6057 lbs80 lbs109 lbs143 lbs180 lbs
6552 lbs73 lbs99 lbs130 lbs164 lbs
7047 lbs66 lbs90 lbs117 lbs147 lbs
7543 lbs60 lbs81 lbs106 lbs132 lbs
8039 lbs54 lbs73 lbs95 lbs119 lbs
8535 lbs49 lbs66 lbs86 lbs107 lbs
9032 lbs45 lbs60 lbs78 lbs97 lbs

Front Squat Overview

The Front Squat is a compound lower-body exercise that emphasizes the quadriceps, core stability, and overall leg strength by holding the barbell at the front of the shoulders while squatting down and standing up.

Muscles Worked

Equipment Needed

Barbell

How To Perform the Front Squat

  1. Stand with feet shoulder-width apart, toes slightly pointed out.
  2. Position the barbell on the front deltoids, crossing arms over the bar or using a clean grip with elbows high.
  3. Take a deep breath, brace your core, and unrack the barbell.
  4. Start the squat by pushing your hips back and bending your knees, keeping your chest up and elbows high.
  5. Lower down until your thighs are parallel to the floor or slightly below.
  6. Drive through your heels to stand back up, extending your hips and knees to return to the starting position.
  7. Exhale at the top and repeat for the desired number of reps.

Want to perfect your form? Check out our detailed guide on Front Squat for proper technique and tips.

Pro Tips for Front Squat

  • Keep your elbows high throughout the movement to maintain an upright torso.
  • Engage your core to prevent leaning forward.
  • Ensure your knees track over your toes during the squat to avoid injury.
  • Warm up properly and start with lighter weights to master the form before progressing to heavier loads.

Compare Other Exercises

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Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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