Strength Level Calculator
Dumbbell Front Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Dumbbell Front Squat is about 37 kg (82 lb) and advanced is about 55 kg. For a 60 kg (132 lb) woman, intermediate is about 19 kg and advanced about 27 kg. Enter your own numbers below to see your level.
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Dumbbell Front Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 6 kg · 13 lb | 12 kg · 27 lb | 28 kg · 62 lb | 44 kg · 96 lb | 67 kg · 147 lb |
| 70 kg · 154 lb | 8 kg · 18 lb | 16 kg · 35 lb | 33 kg · 72 lb | 49 kg · 109 lb | 74 kg · 163 lb |
| 80 kg · 176 lb | 10 kg · 22 lb | 19 kg · 42 lb | 37 kg · 81 lb | 55 kg · 121 lb | 80 kg · 177 lb |
| 90 kg · 198 lb | 12 kg · 27 lb | 22 kg · 49 lb | 41 kg · 90 lb | 60 kg · 132 lb | 86 kg · 190 lb |
| 100 kg · 220 lb | 14 kg · 31 lb | 25 kg · 55 lb | 45 kg · 98 lb | 64 kg · 142 lb | 92 kg · 202 lb |
| 110 kg · 243 lb | 16 kg · 36 lb | 28 kg · 61 lb | 48 kg · 106 lb | 69 kg · 152 lb | 97 kg · 213 lb |
| 120 kg · 265 lb | 18 kg · 40 lb | 30 kg · 67 lb | 52 kg · 114 lb | 73 kg · 161 lb | 102 kg · 224 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 5 kg · 11 lb | 9 kg · 19 lb | 17 kg · 36 lb | 24 kg · 54 lb | 35 kg · 78 lb |
| 60 kg · 132 lb | 6 kg · 13 lb | 10 kg · 23 lb | 19 kg · 41 lb | 27 kg · 59 lb | 38 kg · 84 lb |
| 70 kg · 154 lb | 7 kg · 16 lb | 12 kg · 26 lb | 20 kg · 45 lb | 29 kg · 64 lb | 41 kg · 90 lb |
| 80 kg · 176 lb | 8 kg · 18 lb | 13 kg · 29 lb | 22 kg · 49 lb | 31 kg · 68 lb | 43 kg · 95 lb |
| 90 kg · 198 lb | 9 kg · 20 lb | 14 kg · 31 lb | 24 kg · 52 lb | 33 kg · 72 lb | 45 kg · 100 lb |
Standards are estimates from Lyfta's strength model for a 30-year-old lifter, showing the one-rep max at each level. Beginner = stronger than 5% of lifters, Novice 34%, Intermediate 50%, Advanced 84%, Elite 95%.
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Frequently asked questions
- How do I calculate my Dumbbell Front Squat strength level?
- Enter your Dumbbell Front Squat one-rep max, plus your age, bodyweight, and gender. The Lyfta strength level calculator compares that lift with other lifters and ranks you from beginner to elite.
- What is the average Dumbbell Front Squat weight?
- The median (intermediate) Dumbbell Front Squat one-rep max is about 37 kg for an 80 kg man and about 19 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Dumbbell Front Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Dumbbell Front Squat at about 37 kg (82 lb) and advanced at about 55 kg (121 lb). For a 60 kg (132 lb) woman, intermediate is about 19 kg (42 lb) and advanced about 27 kg (60 lb). The table on this page shows other bodyweights.
- What do beginner, novice, intermediate, advanced, and elite mean?
- They are percentile bands for lifters at your age and bodyweight. Beginner is stronger than about 5% of lifters, intermediate is around the median, advanced is stronger than about 84%, and elite is stronger than about 95%.
- How are Lyfta strength standards calculated?
- Lyfta uses statistical strength models built from lifter data. Your one-rep max is compared with the expected distribution for that exercise at the age, bodyweight, and gender you enter.