Front Squat Strength Standards Modeled — anchored to measured lifts

How strong is your front squat? Graded Beginner → Elite for your sex, bodyweight and age. Intermediate for a 180 lb man is about 245 lb; for a 140 lb woman about 133 lb.

How do you compare?

Weight lifted (lb)

Reps

Bodyweight (lb)

Sex

Age

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Front Squat is not contested in meets, so its ladder is modeled from the measured standards: 0.83x squat (M) / 0.83x (F) — front ~80-85% of back squat. How modeled standards work.

Standards by bodyweight

Men

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	95 lb	124 lb	163 lb	251 lb	289 lb
130 lb	103 lb	134 lb	177 lb	272 lb	313 lb
140 lb	111 lb	144 lb	190 lb	293 lb	337 lb
150 lb	118 lb	154 lb	204 lb	314 lb	362 lb
160 lb	126 lb	165 lb	218 lb	334 lb	386 lb
170 lb	134 lb	175 lb	231 lb	355 lb	410 lb
180 lb	142 lb	185 lb	245 lb	376 lb	434 lb
190 lb	150 lb	196 lb	258 lb	397 lb	458 lb
200 lb	158 lb	206 lb	272 lb	418 lb	482 lb
210 lb	166 lb	216 lb	286 lb	439 lb	506 lb
220 lb	174 lb	227 lb	299 lb	460 lb	530 lb
230 lb	182 lb	237 lb	313 lb	481 lb	554 lb
240 lb	190 lb	247 lb	326 lb	502 lb	578 lb
250 lb	198 lb	258 lb	340 lb	522 lb	602 lb
260 lb	205 lb	268 lb	354 lb	543 lb	627 lb
270 lb	213 lb	278 lb	367 lb	564 lb	651 lb
280 lb	221 lb	288 lb	381 lb	585 lb	675 lb
290 lb	229 lb	299 lb	394 lb	606 lb	699 lb
300 lb	237 lb	309 lb	408 lb	627 lb	723 lb
310 lb	245 lb	319 lb	422 lb	648 lb	747 lb

Women

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
120 lb	61 lb	83 lb	114 lb	193 lb	230 lb
130 lb	66 lb	90 lb	124 lb	209 lb	250 lb
140 lb	71 lb	97 lb	133 lb	225 lb	269 lb
150 lb	76 lb	103 lb	142 lb	242 lb	288 lb
160 lb	82 lb	110 lb	152 lb	258 lb	307 lb
170 lb	87 lb	117 lb	162 lb	274 lb	326 lb
180 lb	92 lb	124 lb	171 lb	290 lb	346 lb
190 lb	97 lb	131 lb	180 lb	306 lb	365 lb
200 lb	102 lb	138 lb	190 lb	322 lb	384 lb
210 lb	107 lb	145 lb	200 lb	338 lb	403 lb
220 lb	112 lb	152 lb	209 lb	354 lb	422 lb
230 lb	117 lb	159 lb	218 lb	370 lb	442 lb
240 lb	122 lb	166 lb	228 lb	386 lb	461 lb
250 lb	128 lb	172 lb	238 lb	402 lb	480 lb
260 lb	133 lb	179 lb	247 lb	419 lb	499 lb
270 lb	138 lb	186 lb	256 lb	435 lb	518 lb
280 lb	143 lb	193 lb	266 lb	451 lb	538 lb
290 lb	148 lb	200 lb	276 lb	467 lb	557 lb
300 lb	153 lb	207 lb	285 lb	483 lb	576 lb
310 lb	158 lb	214 lb	294 lb	499 lb	595 lb

Age adjustment

Your lift is scaled by these multipliers before grading (derived from Masters competition data):

Age	Men	Women
14-17	×1.205	×1.193
18-23	×1.012	×0.993
24-34	×1.0	×1.0
35-39	×1.042	×1.064
40-44	×1.074	×1.095
45-49	×1.109	×1.129
50-54	×1.154	×1.182
55-59	×1.194	×1.234
60-64	×1.267	×1.326
65-69	×1.344	×1.396
70-79	×1.493	×1.566

FAQ

What is a good front squat for a 180 lb man?

Around 245 lb reaches Intermediate on the Strenf ladder; 434 lb is Elite. Thresholds scale with bodyweight — see the full table.

How are these front squat standards calculated?

From a documented coefficient applied to measured competition standards: 0.83x squat (M) / 0.83x (F) — front ~80-85% of back squat. Tiers run Beginner, Novice, Intermediate, Advanced, Elite, adjusted for sex, bodyweight and age.

Does age affect the front squat standard?

Yes — standards are age-adjusted using strength-retention curves derived from Masters competition results, so a 55-year-old is graded against age-appropriate expectations.

Related standards

Bench Press · Back Squat · Deadlift · Overhead Press · Incline Bench Press · Dumbbell Bench Press

Standards: Strenf Standards Model v1 · primaries derived from OpenPowerlifting competition data (public domain) · full methodology · Track your lifts free on Strenf