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Front Squat strength standards

What is a good Front Squat?

For a 180 lb male, an Intermediate Front Squat is about 234 lb (1.3x bodyweight). Advanced starts around 297 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.

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Front Squat Standards by Bodyweight

Estimates from the FitnessVolt standards model. Gym data has its own section below. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.

BW (lbs) Beginner Novice Intermediate Advanced 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

The Front Squat standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.

Front Squat Standards by Age

How the Front Squat standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.

Age Beginner Novice Intermediate Advanced 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

The Front Squat standard at each level as age rises, for the sex selected above. Exact numbers in the table above.

Front Squat in the Gym

Self-reported lifts from the Symmetric Strength gym dataset, n=105,925, updated June 5, 2026. These are real logged lifts as estimated 1RM. Bodyweight classes with fewer than 100 entries are not shown.

Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
59kg 1,767 111 lb (50.3 kg) 139 lb (63.0 kg) 176 lb (80.0 kg) 213 lb (96.7 kg) 1.07x
66kg 5,711 142 lb (64.3 kg) 170 lb (77.0 kg) 205 lb (93.0 kg) 243 lb (110.1 kg) 1.17x
74kg 17,345 167 lb (75.5 kg) 198 lb (90.0 kg) 234 lb (106.3 kg) 264 lb (119.5 kg) 1.22x
83kg 28,918 176 lb (79.7 kg) 212 lb (96.0 kg) 251 lb (113.7 kg) 287 lb (130.0 kg) 1.16x
93kg 26,778 190 lb (86.2 kg) 233 lb (105.5 kg) 274 lb (124.4 kg) 312 lb (141.4 kg) 1.13x
105kg 12,032 193 lb (87.3 kg) 239 lb (108.5 kg) 282 lb (127.9 kg) 326 lb (147.6 kg) 1.03x
120kg 4,001 203 lb (91.9 kg) 259 lb (117.3 kg) 305 lb (138.3 kg) 357 lb (161.7 kg) 0.98x
120+kg 1,136 158 lb (71.4 kg) 235 lb (106.5 kg) 333 lb (150.8 kg) 395 lb (179.4 kg) 0.83x
Bodyweight class Sample size 25th %ile Median 75th %ile 90th %ile Median × BW
47kg 145 88 lb (40.0 kg) 127 lb (57.4 kg) 133 lb (60.5 kg) 138 lb (62.8 kg) 1.22x
52kg 711 96 lb (43.7 kg) 118 lb (53.3 kg) 140 lb (63.5 kg) 163 lb (74.0 kg) 1.03x
57kg 1,487 105 lb (47.4 kg) 127 lb (57.5 kg) 143 lb (64.8 kg) 169 lb (76.7 kg) 1.01x
63kg 1,627 108 lb (49.0 kg) 134 lb (60.9 kg) 158 lb (71.4 kg) 176 lb (80.0 kg) 0.97x
69kg 1,846 114 lb (51.7 kg) 138 lb (62.4 kg) 167 lb (75.5 kg) 194 lb (88.0 kg) 0.90x
76kg 1,362 114 lb (51.7 kg) 140 lb (63.3 kg) 164 lb (74.6 kg) 205 lb (92.8 kg) 0.83x
84kg 676 121 lb (55.0 kg) 153 lb (69.5 kg) 207 lb (93.7 kg) 241 lb (109.5 kg) 0.83x
84+kg 383 117 lb (52.9 kg) 150 lb (67.8 kg) 193 lb (87.3 kg) 224 lb (101.6 kg) 0.75x

Front Squat in the Gym by Age

The same Symmetric Strength gym lifts, grouped by age bracket across all bodyweights. Age brackets with fewer than 100 entries are not shown.

Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 12,754 168 lb (76.0 kg) 209 lb (94.7 kg) 251 lb (113.7 kg) 286 lb (129.7 kg)
20-29 49,706 179 lb (81.1 kg) 222 lb (100.5 kg) 264 lb (119.6 kg) 302 lb (137.1 kg)
30-39 22,278 175 lb (79.3 kg) 216 lb (98.2 kg) 260 lb (117.8 kg) 305 lb (138.3 kg)
40-49 6,529 171 lb (77.3 kg) 206 lb (93.3 kg) 250 lb (113.3 kg) 284 lb (128.9 kg)
50-59 1,461 150 lb (68.0 kg) 181 lb (82.0 kg) 209 lb (94.8 kg) 237 lb (107.3 kg)
60+ 681 169 lb (76.8 kg) 190 lb (86.1 kg) 198 lb (89.8 kg) 204 lb (92.4 kg)
Age bracket Sample size 25th %ile Median 75th %ile 90th %ile
<20 304 90 lb (40.8 kg) 109 lb (49.6 kg) 140 lb (63.3 kg) 160 lb (72.8 kg)
20-29 3,925 111 lb (50.3 kg) 134 lb (60.9 kg) 163 lb (74.1 kg) 196 lb (89.1 kg)
30-39 2,572 116 lb (52.5 kg) 137 lb (62.0 kg) 161 lb (72.9 kg) 191 lb (86.7 kg)
40-49 848 108 lb (48.8 kg) 123 lb (55.6 kg) 151 lb (68.3 kg) 171 lb (77.3 kg)
50-59 132 124 lb (56.2 kg) 131 lb (59.4 kg) 143 lb (65.1 kg) 191 lb (86.7 kg)

Check Your Front Squat Level

Intermediate
Level score: 50 of 100
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95
A 180 lb male lifting 234 lbs (1.3x bodyweight) on the Front Squat is at the Intermediate standard for his bodyweight. Enter your own numbers above to see where you stand.

Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.

Level score:
Level score on the FitnessVolt standards: Beginner 5, Novice 20, Intermediate 50, Advanced 80, Elite 95

Competition percentile (FVCP): .

Gym percentile: .

Age-adjusted score
lb Age-30 equivalent 1RM

of 100
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What the Front Squat Strength Levels Mean

Beginner

You are learning to hit proper depth on the Front Squat, building ankle and hip mobility, and developing the bracing pattern needed to keep your torso upright under load.

Novice

You can execute the Front Squat with consistent depth and bracing. You are adding weight session to session using linear progression and building foundational leg strength.

Intermediate

Your Front Squat technique is solid through heavy loads. You use periodized programming, understand RPE-based autoregulation, and can grind through sticking points without form breakdown.

Advanced

You have refined your Front Squat stance, bar position, and breathing to maximize leverage. You train with block periodization, manage fatigue across training cycles, and likely compete or train at a competitive level.

Elite

Your Front Squat is at a regional or national competitive standard. You have years of structured peaking cycles behind you and have optimized every technical detail from walkout to lockout.

How to Progress Your Front Squat

Tier-specific training recommendations to move your Front Squat to the next level.

Beginner → Novice Building Your Foundation
  • Train the Front Squat 2x per week, focusing on hitting consistent depth every rep.
  • Use linear progression: add 5 lbs each session as long as form stays solid.
  • Record sets at RPE 6-7 to build volume without excessive fatigue.
  • Prioritize ankle and hip mobility work before each session.
Track progress with the one rep max calculator →
Novice → Intermediate Structured Progression
  • Switch from linear to weekly periodization (e.g., light/medium/heavy days).
  • Add a Front Squat variation (pause squats, tempo squats) for weak-point work.
  • Keep most working sets at RPE 7-8, with occasional top singles at RPE 9.
  • Start tracking your training volume (sets x reps x load) week to week.
Plan your RPE-based sessions →
Intermediate → Advanced Periodized Training Blocks
  • Run 4-6 week training blocks with planned intensity peaks and deloads.
  • Use RPE 8-9 for primary sets, RPE 7 for backoff volume.
  • Address specific sticking points with targeted accessory work.
  • Manage fatigue: total weekly sets of 12-20 for the Front Squat movement pattern.
Program your backoff sets →
Advanced → Elite Competition-Level Peaking
  • Run structured peaking cycles (8-12 weeks) leading to maximal attempts.
  • Fine-tune technique details: walkout, descent speed, breath timing.
  • Use the RPE chart to hit precise percentages during peaking blocks.
  • Consider competing to test your Front Squat under meet conditions.
View RPE-to-percentage chart →

How to Perform Front Squat

Front Squat demonstration
Primary Muscles Core, Quadriceps, Glutes, Hamstrings, Upper Back
Equipment Barbell
Difficulty Intermediate
Type Compound
  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.

Tips

  • 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.

Read the complete Front Squat guide on FitnessVolt →

Where Do These Front Squat Standards Come From?

The levels on this page are estimates from the FitnessVolt strength standards model. The Front Squat table is an editorial FitnessVolt table, not a measured population. The Front Squat in the Gym section uses self-reported Symmetric Strength data and is kept separate. Reader-submitted benchmarks appear only after enough entries are logged for this lift.

Standards data last refreshed: March 29, 2026

  • Level tables: the FitnessVolt strength standards model, not meet data.
  • Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Cite this Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/

Frequently Asked Questions

A "good" Front Squat depends on your bodyweight, sex, and training background. The Intermediate tier is a useful first serious target, while Advanced and Elite represent much harder standards. Use the table above for the number closest to your bodyweight.
Many lifters can reach the Intermediate tier on the Front Squat after steady training, but the timeline depends on starting point, technique, programming, recovery, and bodyweight changes. Treat the tier as a benchmark, not a deadline.
Partly. The levels are estimates from the FitnessVolt strength standards model. The Front Squat table is an editorial FitnessVolt table, not a measured population. The Front Squat in the Gym section holds real entries: self-reported Front Squat results from gym lifters, shown separately.
For weighted lifts, enter a clean raw 1RM or an estimated 1RM from a recent hard set. For rep-based movements, enter controlled full-range reps. Avoid equipped lifts, partial reps, or bounced reps unless you are comparing against the same style every time.

Related Exercise Standards

Compare Front Squat

See how Front Squat standards compare side by side with other exercises.

Related Calculators

One Rep Max Calculator Estimate your one-rep max from any rep set Benchmarks Compare against competition data RPE Chart Training load percentages by RPE
Written by Tom Miller, CSCS · Reviewed by Editorial Team
Tom Miller, CSCS, is a Sr. Editor & Content Strategist with 10 years of experience in Powerlifting and Personal Training. As a Certified Strength and Conditioning Specialist, he is dedicated to delivering informative, engaging, and reliable health and fitness content. His work has been featured on websites including the-sun.com, Well+Good, Bleacher Report, Muscle and Fitness, UpJourney, Business Insider, NewsBreak and more.