Independent strength reference
Front Squat Strength Standards
A six-level, lift-specific bodyweight-ratio reference for Front Squat from Beginner to Elite. This table is separate from the overall Strength Score ladder.
- Front Squat reference points for every level from Beginner to Elite
- Male and female tables, with bodyweight and age views in the interactive table
- Lift-specific levels, separate from the overall Strength Score ladder
Front Squat standards by bodyweight (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 49 lbs | 98 lbs | 146 lbs | 171 lbs | 195 lbs | 244 lbs |
| 130-150 lbs | 56 lbs | 112 lbs | 168 lbs | 196 lbs | 224 lbs | 280 lbs |
| 150-165 lbs | 63 lbs | 126 lbs | 189 lbs | 221 lbs | 252 lbs | 315 lbs |
| 165-180 lbs | 69 lbs | 138 lbs | 207 lbs | 242 lbs | 276 lbs | 345 lbs |
| 180-200 lbs | 76 lbs | 152 lbs | 228 lbs | 266 lbs | 304 lbs | 380 lbs |
| 200-220 lbs | 84 lbs | 168 lbs | 252 lbs | 294 lbs | 336 lbs | 420 lbs |
| 220-250 lbs | 94 lbs | 188 lbs | 282 lbs | 329 lbs | 376 lbs | 470 lbs |
| 250-300 lbs | 110 lbs | 220 lbs | 330 lbs | 385 lbs | 440 lbs | 550 lbs |
| 300+ lbs | 120 lbs | 240 lbs | 360 lbs | 420 lbs | 480 lbs | 600 lbs |
Values are pounds for a one-rep max at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight. Switch units, sex, and bodyweight or age view in the interactive table.
Front Squat standards by bodyweight (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 114-130 lbs | 34 lbs | 68 lbs | 102 lbs | 120 lbs | 137 lbs | 171 lbs |
| 130-150 lbs | 39 lbs | 78 lbs | 118 lbs | 137 lbs | 157 lbs | 196 lbs |
| 150-165 lbs | 44 lbs | 88 lbs | 132 lbs | 154 lbs | 176 lbs | 221 lbs |
| 165-180 lbs | 48 lbs | 97 lbs | 145 lbs | 169 lbs | 193 lbs | 242 lbs |
| 180-200 lbs | 53 lbs | 106 lbs | 160 lbs | 186 lbs | 213 lbs | 266 lbs |
| 200-220 lbs | 59 lbs | 118 lbs | 176 lbs | 206 lbs | 235 lbs | 294 lbs |
| 220-250 lbs | 66 lbs | 132 lbs | 197 lbs | 230 lbs | 263 lbs | 329 lbs |
| 250-300 lbs | 77 lbs | 154 lbs | 231 lbs | 270 lbs | 308 lbs | 385 lbs |
| 300+ lbs | 84 lbs | 168 lbs | 252 lbs | 294 lbs | 336 lbs | 420 lbs |
Values are pounds at the midpoint of each bodyweight range. "--" means the model does not publish a positive target at that bodyweight.
Front Squat standards in kilograms (male, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 22 kg | 44 kg | 66 kg | 78 kg | 88 kg | 111 kg |
| 59-68 kg | 25 kg | 51 kg | 76 kg | 89 kg | 102 kg | 127 kg |
| 68-75 kg | 29 kg | 57 kg | 86 kg | 100 kg | 114 kg | 143 kg |
| 75-82 kg | 31 kg | 63 kg | 94 kg | 110 kg | 125 kg | 156 kg |
| 82-91 kg | 34 kg | 69 kg | 103 kg | 121 kg | 138 kg | 172 kg |
| 91-100 kg | 38 kg | 76 kg | 114 kg | 133 kg | 152 kg | 191 kg |
| 100-113 kg | 43 kg | 85 kg | 128 kg | 149 kg | 171 kg | 213 kg |
| 113-136 kg | 50 kg | 100 kg | 150 kg | 175 kg | 200 kg | 249 kg |
| 136+ kg | 54 kg | 109 kg | 163 kg | 191 kg | 218 kg | 272 kg |
The same male standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Front Squat standards in kilograms (female, 1 rep max)
| Bodyweight | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 52-59 kg | 15 kg | 31 kg | 46 kg | 54 kg | 62 kg | 78 kg |
| 59-68 kg | 18 kg | 35 kg | 54 kg | 62 kg | 71 kg | 89 kg |
| 68-75 kg | 20 kg | 40 kg | 60 kg | 70 kg | 80 kg | 100 kg |
| 75-82 kg | 22 kg | 44 kg | 66 kg | 77 kg | 88 kg | 110 kg |
| 82-91 kg | 24 kg | 48 kg | 73 kg | 84 kg | 97 kg | 121 kg |
| 91-100 kg | 27 kg | 54 kg | 80 kg | 93 kg | 107 kg | 133 kg |
| 100-113 kg | 30 kg | 60 kg | 89 kg | 104 kg | 119 kg | 149 kg |
| 113-136 kg | 35 kg | 70 kg | 105 kg | 122 kg | 140 kg | 175 kg |
| 136+ kg | 38 kg | 76 kg | 114 kg | 133 kg | 152 kg | 191 kg |
The same female standards converted to kilograms and rounded to the nearest kilogram. "--" means the model does not publish a positive target at that bodyweight.
Front Squat standards by age (male, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.4x | 0.8x | 1.2x | 1.4x | 1.6x | 2x |
| 19-23 | 0.4x | 0.8x | 1.2x | 1.4x | 1.6x | 2x |
| 24-29 | 0.4x | 0.8x | 1.2x | 1.4x | 1.6x | 2x |
| 30-39 | 0.4x | 0.8x | 1.2x | 1.4x | 1.6x | 2x |
| 40-49 | 0.38x | 0.76x | 1.14x | 1.33x | 1.52x | 1.9x |
| 50-59 | 0.36x | 0.72x | 1.08x | 1.26x | 1.44x | 1.8x |
| 60+ | 0.34x | 0.68x | 1.02x | 1.19x | 1.36x | 1.7x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Front Squat standards by age (female, multiple of bodyweight)
| Age | Beginner | Novice | Intermediate | Proficient | Advanced | Elite |
|---|---|---|---|---|---|---|
| 14-18 | 0.28x | 0.56x | 0.84x | 0.98x | 1.12x | 1.4x |
| 19-23 | 0.28x | 0.56x | 0.84x | 0.98x | 1.12x | 1.4x |
| 24-29 | 0.28x | 0.56x | 0.84x | 0.98x | 1.12x | 1.4x |
| 30-39 | 0.28x | 0.56x | 0.84x | 0.98x | 1.12x | 1.4x |
| 40-49 | 0.27x | 0.53x | 0.8x | 0.93x | 1.06x | 1.33x |
| 50-59 | 0.25x | 0.5x | 0.76x | 0.88x | 1.01x | 1.26x |
| 60+ | 0.24x | 0.48x | 0.71x | 0.83x | 0.95x | 1.19x |
Each value is a one-rep max as a multiple of bodyweight: 1x means lifting your own bodyweight.
Front Squat: what our members lift
Median estimated one-rep max: 215 lb (98 kg) for men (8,366 lifters) and 134 lb (61 kg) for women (1,052 lifters), as of October 11, 2026.
The table above sets level thresholds from bodyweight ratios. These numbers come from the sets members logged.
Front Squat by bodyweight, men
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 66 kg (under 146 lb) | 763 | 127 lb (58 kg) | 163 lb (74 kg) | 198 lb (90 kg) | 239 lb (109 kg) |
| 66-74 kg (146-163 lb) | 1,796 | 155 lb (70 kg) | 192 lb (87 kg) | 227 lb (103 kg) | 264 lb (120 kg) |
| 74-83 kg (163-183 lb) | 2,966 | 172 lb (78 kg) | 211 lb (96 kg) | 251 lb (114 kg) | 289 lb (131 kg) |
| 83-93 kg (183-205 lb) | 2,764 | 182 lb (83 kg) | 230 lb (104 kg) | 276 lb (125 kg) | 319 lb (145 kg) |
| 93-105 kg (205-231 lb) | 1,385 | 197 lb (89 kg) | 245 lb (111 kg) | 295 lb (134 kg) | 335 lb (152 kg) |
| 105-120 kg (231-265 lb) | 518 | 205 lb (93 kg) | 262 lb (119 kg) | 315 lb (143 kg) | 364 lb (165 kg) |
| 120+ kg (265+ lb) | 201 | 182 lb (83 kg) | 251 lb (114 kg) | 331 lb (150 kg) | 379 lb (172 kg) |
About half the men in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile. Teen members (aged 13 to 19): median 205 lb (93 kg) from 1,175 lifters. Young lifters should learn technique with a qualified coach before testing heavy singles.
Front Squat by bodyweight, women
| Bodyweight | Lifters | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|---|
| Under 52 kg (under 115 lb) | 87 | -- | Not enough data yet | -- | -- |
| 52-57 kg (115-126 lb) | 193 | -- | Not enough data yet | -- | -- |
| 57-63 kg (126-139 lb) | 291 | 108 lb (49 kg) | 134 lb (61 kg) | 160 lb (73 kg) | 180 lb (82 kg) |
| 63-72 kg (139-159 lb) | 374 | 105 lb (48 kg) | 135 lb (61 kg) | 169 lb (77 kg) | 204 lb (93 kg) |
| 72-84 kg (159-185 lb) | 188 | -- | Not enough data yet | -- | -- |
| 84+ kg (185+ lb) | 81 | -- | Not enough data yet | -- | -- |
About half the women in a bodyweight class lift more than its median, and about one in ten more than its 90th percentile.
These figures describe members who train and log their lifts. Treat them as a gym benchmark, not a population average. In each group we count a member once, using their latest logged set, converted to an estimated one-rep max with the Wathan formula. We leave out members who turned off community statistics, and we publish a group only once it has 200 lifters.
How to read your Front Squat level
Find the row matching your bodyweight, then read across to the highest reference point your estimated one-rep max meets. The interactive table lets you switch sex and compare either bodyweight bands or age bands.
Methodology and limits
This table uses six lift-specific levels, from Beginner to Elite, based on bodyweight ratios. Female values use a separate multiplier for each movement type, and the age view applies fixed age adjustments. Each bodyweight row uses the middle of its range. These levels are reference points, not percentiles: Intermediate does not tell you what share of lifters you outlift. They are not competition standards, technique checks or training prescriptions either. Methodology by the Symmetric Strength Editorial Team. Last reviewed August 22, 2026.