Strength Level Calculator
Front Squat Strength Standards
For a 30-year-old 80 kg (176 lb) man, an intermediate Front Squat is about 106 kg (234 lb) and advanced is about 132 kg. For a 60 kg (132 lb) woman, intermediate is about 61 kg and advanced about 79 kg. Enter your own numbers below to see your level.
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Front Squat strength standards by bodyweight
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 60 kg · 132 lb | 41 kg · 91 lb | 57 kg · 127 lb | 81 kg · 179 lb | 105 kg · 231 lb | 134 kg · 295 lb |
| 70 kg · 154 lb | 51 kg · 111 lb | 68 kg · 151 lb | 94 kg · 207 lb | 119 kg · 263 lb | 150 kg · 331 lb |
| 80 kg · 176 lb | 59 kg · 131 lb | 79 kg · 173 lb | 106 kg · 233 lb | 132 kg · 292 lb | 165 kg · 364 lb |
| 90 kg · 198 lb | 68 kg · 149 lb | 88 kg · 194 lb | 117 kg · 257 lb | 145 kg · 320 lb | 179 kg · 394 lb |
| 100 kg · 220 lb | 76 kg · 167 lb | 97 kg · 215 lb | 127 kg · 280 lb | 157 kg · 345 lb | 192 kg · 422 lb |
| 110 kg · 243 lb | 83 kg · 183 lb | 106 kg · 234 lb | 137 kg · 301 lb | 167 kg · 369 lb | 203 kg · 449 lb |
| 120 kg · 265 lb | 90 kg · 199 lb | 114 kg · 252 lb | 146 kg · 322 lb | 178 kg · 392 lb | 215 kg · 473 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 50 kg · 110 lb | 26 kg · 58 lb | 38 kg · 83 lb | 55 kg · 121 lb | 72 kg · 159 lb | 94 kg · 207 lb |
| 60 kg · 132 lb | 30 kg · 67 lb | 42 kg · 94 lb | 61 kg · 134 lb | 79 kg · 174 lb | 101 kg · 224 lb |
| 70 kg · 154 lb | 34 kg · 75 lb | 47 kg · 103 lb | 66 kg · 145 lb | 85 kg · 187 lb | 108 kg · 238 lb |
| 80 kg · 176 lb | 38 kg · 83 lb | 51 kg · 112 lb | 71 kg · 155 lb | 90 kg · 199 lb | 114 kg · 252 lb |
| 90 kg · 198 lb | 41 kg · 90 lb | 55 kg · 121 lb | 75 kg · 165 lb | 95 kg · 209 lb | 120 kg · 264 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 Front Squat strength level?
- Enter your 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 Front Squat weight?
- The median (intermediate) Front Squat one-rep max is about 106 kg for an 80 kg man and about 61 kg for a 60 kg woman, based on Lyfta's strength standards model.
- What is a good Front Squat for my bodyweight?
- For a 30-year-old 80 kg (176 lb) man, Lyfta's standards put an intermediate Front Squat at about 106 kg (234 lb) and advanced at about 132 kg (291 lb). For a 60 kg (132 lb) woman, intermediate is about 61 kg (134 lb) and advanced about 79 kg (174 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.