Front Squat

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

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 232 lb

Women 137 lb

Front Squat: Average weight [1RM]

Level
Beginner	120 lb	67 lb
Novice	170 lb	98 lb
Intermediate	232 lb	137 lb
Advanced	303 lb	183 lb
Elite	379 lb	232 lb

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.

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Group	Muscles
Primary muscles	Quadriceps, Gluteus maximus
Secondary muscles	Hamstrings, Adductors
Stabilizers	External obliques, Erector spinae
Grip	Forearm flexors

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%

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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

Front Squat

Average weight: Intermediate

Front Squat: Average weight [1RM]

Front Squat: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

Track and analyze in the Shiba app

How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	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

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

Bodyweight	Beginner	Novice	Intermediate	Advanced	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	Beginner	Novice	Intermediate	Advanced	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