Front Squat

Front Squat shows average weight and strength standards as a reference for legs. Primary muscles: Quadriceps, Gluteus maximus.

Log Front Squat

Average weight: Intermediate

Reference for an intermediate lifter.

Men 105 kg

Women 62 kg

Front Squat: Average weight [1RM]

Level
Beginner	55 kg	30 kg
Novice	77 kg	45 kg
Intermediate	105 kg	62 kg
Advanced	137 kg	83 kg
Elite	172 kg	105 kg

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Men by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	31	46	65	88	113
55	35	52	73	97	123
60	40	58	79	104	132
65	45	63	86	112	140
70	50	69	92	119	148
75	54	74	98	126	156
80	59	79	104	133	163
85	63	84	110	139	170
90	67	89	115	145	177
95	71	94	121	151	184
100	75	98	126	157	190
105	79	103	131	163	196
110	83	107	136	168	202
115	86	111	141	173	208
120	90	115	145	178	213
125	94	119	150	183	219
130	97	123	154	188	224
135	100	127	158	193	229
140	104	131	162	198	234

Men by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	46	66	89	117	146
20	53	75	102	134	168
25	55	77	105	137	172
30	55	77	105	137	172
35	55	77	105	137	172
40	55	77	105	137	172
45	52	73	100	130	163
50	49	69	94	122	153
55	45	64	86	113	142
60	41	58	79	103	129
65	37	52	71	93	117
70	33	47	64	84	105
75	30	42	57	75	94
80	27	38	51	67	84
85	24	34	46	60	75
90	21	30	41	54	68

Women by bodyweight (kg) [1RM]

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	32	47	64	83
45	23	35	50	68	88
50	25	38	54	72	92
55	28	41	57	76	96
60	30	43	60	79	100
65	32	45	62	82	103
70	34	48	65	85	107
75	35	50	67	88	110
80	37	52	70	91	113
85	39	54	72	93	116
90	40	56	74	96	118
95	42	57	76	98	121
100	43	59	78	100	124
105	45	61	80	102	126
110	46	62	82	104	128
115	47	64	84	106	130
120	49	65	85	108	133

Women by age [1RM]

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	38	53	71	90
20	30	43	61	81	103
25	30	45	62	83	105
30	30	45	62	83	105
35	30	45	62	83	105
40	30	45	62	83	105
45	29	42	59	79	100
50	27	40	55	74	94
55	25	37	51	68	87
60	23	34	47	62	79
65	21	30	42	56	71
70	19	27	38	50	64
75	17	24	34	45	57
80	15	22	30	40	51
85	13	19	27	36	46
90	12	18	25	33	41

Note: A standard gym barbell usually weighs 20 kg.

Track and analyze in the Shiba app

Review weight, reps, and progress in one place.

Log Front Squat in Shiba

How to read the table

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

More exercises

Legs

Dumbbell Bulgarian Split Squat

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	31	46	65	88	113
55	35	52	73	97	123
60	40	58	79	104	132
65	45	63	86	112	140
70	50	69	92	119	148
75	54	74	98	126	156
80	59	79	104	133	163
85	63	84	110	139	170
90	67	89	115	145	177
95	71	94	121	151	184
100	75	98	126	157	190
105	79	103	131	163	196
110	83	107	136	168	202
115	86	111	141	173	208
120	90	115	145	178	213
125	94	119	150	183	219
130	97	123	154	188	224
135	100	127	158	193	229
140	104	131	162	198	234

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	46	66	89	117	146
20	53	75	102	134	168
25	55	77	105	137	172
30	55	77	105	137	172
35	55	77	105	137	172
40	55	77	105	137	172
45	52	73	100	130	163
50	49	69	94	122	153
55	45	64	86	113	142
60	41	58	79	103	129
65	37	52	71	93	117
70	33	47	64	84	105
75	30	42	57	75	94
80	27	38	51	67	84
85	24	34	46	60	75
90	21	30	41	54	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	32	47	64	83
45	23	35	50	68	88
50	25	38	54	72	92
55	28	41	57	76	96
60	30	43	60	79	100
65	32	45	62	82	103
70	34	48	65	85	107
75	35	50	67	88	110
80	37	52	70	91	113
85	39	54	72	93	116
90	40	56	74	96	118
95	42	57	76	98	121
100	43	59	78	100	124
105	45	61	80	102	126
110	46	62	82	104	128
115	47	64	84	106	130
120	49	65	85	108	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	38	53	71	90
20	30	43	61	81	103
25	30	45	62	83	105
30	30	45	62	83	105
35	30	45	62	83	105
40	30	45	62	83	105
45	29	42	59	79	100
50	27	40	55	74	94
55	25	37	51	68	87
60	23	34	47	62	79
65	21	30	42	56	71
70	19	27	38	50	64
75	17	24	34	45	57
80	15	22	30	40	51
85	13	19	27	36	46
90	12	18	25	33	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	31	46	65	88	113
55	35	52	73	97	123
60	40	58	79	104	132
65	45	63	86	112	140
70	50	69	92	119	148
75	54	74	98	126	156
80	59	79	104	133	163
85	63	84	110	139	170
90	67	89	115	145	177
95	71	94	121	151	184
100	75	98	126	157	190
105	79	103	131	163	196
110	83	107	136	168	202
115	86	111	141	173	208
120	90	115	145	178	213
125	94	119	150	183	219
130	97	123	154	188	224
135	100	127	158	193	229
140	104	131	162	198	234

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	46	66	89	117	146
20	53	75	102	134	168
25	55	77	105	137	172
30	55	77	105	137	172
35	55	77	105	137	172
40	55	77	105	137	172
45	52	73	100	130	163
50	49	69	94	122	153
55	45	64	86	113	142
60	41	58	79	103	129
65	37	52	71	93	117
70	33	47	64	84	105
75	30	42	57	75	94
80	27	38	51	67	84
85	24	34	46	60	75
90	21	30	41	54	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	32	47	64	83
45	23	35	50	68	88
50	25	38	54	72	92
55	28	41	57	76	96
60	30	43	60	79	100
65	32	45	62	82	103
70	34	48	65	85	107
75	35	50	67	88	110
80	37	52	70	91	113
85	39	54	72	93	116
90	40	56	74	96	118
95	42	57	76	98	121
100	43	59	78	100	124
105	45	61	80	102	126
110	46	62	82	104	128
115	47	64	84	106	130
120	49	65	85	108	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	38	53	71	90
20	30	43	61	81	103
25	30	45	62	83	105
30	30	45	62	83	105
35	30	45	62	83	105
40	30	45	62	83	105
45	29	42	59	79	100
50	27	40	55	74	94
55	25	37	51	68	87
60	23	34	47	62	79
65	21	30	42	56	71
70	19	27	38	50	64
75	17	24	34	45	57
80	15	22	30	40	51
85	13	19	27	36	46
90	12	18	25	33	41

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
50	31	46	65	88	113
55	35	52	73	97	123
60	40	58	79	104	132
65	45	63	86	112	140
70	50	69	92	119	148
75	54	74	98	126	156
80	59	79	104	133	163
85	63	84	110	139	170
90	67	89	115	145	177
95	71	94	121	151	184
100	75	98	126	157	190
105	79	103	131	163	196
110	83	107	136	168	202
115	86	111	141	173	208
120	90	115	145	178	213
125	94	119	150	183	219
130	97	123	154	188	224
135	100	127	158	193	229
140	104	131	162	198	234

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	46	66	89	117	146
20	53	75	102	134	168
25	55	77	105	137	172
30	55	77	105	137	172
35	55	77	105	137	172
40	55	77	105	137	172
45	52	73	100	130	163
50	49	69	94	122	153
55	45	64	86	113	142
60	41	58	79	103	129
65	37	52	71	93	117
70	33	47	64	84	105
75	30	42	57	75	94
80	27	38	51	67	84
85	24	34	46	60	75
90	21	30	41	54	68

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
40	21	32	47	64	83
45	23	35	50	68	88
50	25	38	54	72	92
55	28	41	57	76	96
60	30	43	60	79	100
65	32	45	62	82	103
70	34	48	65	85	107
75	35	50	67	88	110
80	37	52	70	91	113
85	39	54	72	93	116
90	40	56	74	96	118
95	42	57	76	98	121
100	43	59	78	100	124
105	45	61	80	102	126
110	46	62	82	104	128
115	47	64	84	106	130
120	49	65	85	108	133

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	26	38	53	71	90
20	30	43	61	81	103
25	30	45	62	83	105
30	30	45	62	83	105
35	30	45	62	83	105
40	30	45	62	83	105
45	29	42	59	79	100
50	27	40	55	74	94
55	25	37	51	68	87
60	23	34	47	62	79
65	21	30	42	56	71
70	19	27	38	50	64
75	17	24	34	45	57
80	15	22	30	40	51
85	13	19	27	36	46
90	12	18	25	33	41