Front squat strength standards

The front squat e1RM that reaches each level, for men and women from 50 to 140 kg bodyweight. An 80 kg man is Intermediate at 80 kg; a 60 kg woman at 42 kg.

No recent single? Estimate it on the front squat one-rep max calculator.

Men

Men: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.6 / 1 / 1.4 / 1.8 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	30	50	70	90
55 kg	33	55	77	99
60 kg	36	60	84	108
65 kg	39	65	91	117
70 kg	42	70	98	126
75 kg	45	75	105	135
80 kg	48	80	112	144
85 kg	51	85	119	153
90 kg	54	90	126	162
95 kg	57	95	133	171
100 kg	60	100	140	180
105 kg	63	105	147	189
110 kg	66	110	154	198
115 kg	69	115	161	207
120 kg	72	120	168	216
125 kg	75	125	175	225
130 kg	78	130	182	234
135 kg	81	135	189	243
140 kg	84	140	196	252

Men: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.6 / 1 / 1.4 / 1.8 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	66	110	154	198
120 lb	72	120	168	216
130 lb	78	130	182	234
140 lb	84	140	196	252
150 lb	90	150	210	270
160 lb	96	160	224	288
170 lb	102	170	238	306
180 lb	108	180	252	324
190 lb	114	190	266	342
200 lb	120	200	280	360
210 lb	126	210	294	378
220 lb	132	220	308	396
230 lb	138	230	322	414
240 lb	144	240	336	432
250 lb	150	250	350	450
260 lb	156	260	364	468
270 lb	162	270	378	486
280 lb	168	280	392	504
290 lb	174	290	406	522
300 lb	180	300	420	540
310 lb	186	310	434	558

Women

Women: the e1RM in kg that reaches each level at each bodyweight. Ratios 0.4 / 0.7 / 1.05 / 1.4 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
50 kg	20	35	52.5	70
55 kg	22	38.5	58	77
60 kg	24	42	63	84
65 kg	26	45.5	68.5	91
70 kg	28	49	73.5	98
75 kg	30	52.5	79	105
80 kg	32	56	84	112
85 kg	34	59.5	89.5	119
90 kg	36	63	94.5	126
95 kg	38	66.5	100	133
100 kg	40	70	105	140
105 kg	42	73.5	110.5	147
110 kg	44	77	115.5	154
115 kg	46	80.5	121	161
120 kg	48	84	126	168
125 kg	50	87.5	131.5	175
130 kg	52	91	136.5	182
135 kg	54	94.5	142	189
140 kg	56	98	147	196

Women: the e1RM in lb that reaches each level at each bodyweight. Ratios 0.4 / 0.7 / 1.05 / 1.4 × bodyweight; below Novice is Beginner.
Bodyweight	Novice	Intermediate	Advanced	Elite
110 lb	44	77	116	154
120 lb	48	84	126	168
130 lb	52	91	137	182
140 lb	56	98	147	196
150 lb	60	105	158	210
160 lb	64	112	168	224
170 lb	68	119	179	238
180 lb	72	126	189	252
190 lb	76	133	200	266
200 lb	80	140	210	280
210 lb	84	147	221	294
220 lb	88	154	231	308
230 lb	92	161	242	322
240 lb	96	168	252	336
250 lb	100	175	263	350
260 lb	104	182	273	364
270 lb	108	189	284	378
280 lb	112	196	294	392
290 lb	116	203	305	406
300 lb	120	210	315	420
310 lb	124	217	326	434

What each level means for the front squat

Beginner: Under 0.6 × bodyweight for men and 0.4 × for women (less than 48 kg at 80 kg, 24 kg at 60 kg). Where everyone starts.
Novice: From 0.6 × bodyweight for men and 0.4 × for women. A typical first year of consistent training lands here.
Intermediate: From 1 × for men and 0.7 × for women (80 kg and 42 kg at the example bodyweights). A couple of years of consistent training.
Advanced: From 1.4 × for men and 1.05 × for women (112 kg and 63 kg). Well past what a couple of years usually brings.
Elite: From 1.8 × for men and 1.4 × for women (144 kg and 84 kg). Competitive-level relative strength.

How to progress it in Beatweek

Front Squat runs on double progression: climb the rep range at one weight, then add 2.5 kg and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.

Counts toward the front squat standard: Front Squat. Log any of them and the Progress screen shows your level and the kilograms to the next one, updated every workout.

Your level, every workout

Set bodyweight and sex once in the profile. Beatweek reads the best set you log and says it in one line: at 80 kg, 70 kg × 5 reads “Intermediate, 30.33 kg to Advanced”.

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Questions

What is a good front squat for an 80 kg man?

On Beatweek’s table an 80 kg man reaches Intermediate at an e1RM of 80 kg (1 × bodyweight), Advanced at 112 kg and Elite at 144 kg. Novice starts at 48 kg.

What is a good front squat for a 60 kg woman?

On Beatweek’s table a 60 kg woman reaches Intermediate at an e1RM of 42 kg (0.7 × bodyweight), Advanced at 63 kg and Elite at 84 kg. Novice starts at 24 kg.

What front squat should I expect after a year of training?

The table is set so that a typical first year of consistent training lands in Novice: 0.6 × bodyweight for men and 0.4 × for women, which is 48 kg for an 80 kg man and 24 kg for a 60 kg woman. A couple of years usually reaches Intermediate, 1 × and 0.7 ×.

What counts as an elite front squat?

Elite means competitive-level relative strength: an e1RM of 1.8 × bodyweight for men and 1.4 × for women, so 144 kg for an 80 kg man and 84 kg for a 60 kg woman. The table ignores age, height and training age.

Methodology

These are Beatweek’s own tables, the ones the app uses: original round numbers, approximate and deliberately conservative. Each level is a ratio of your estimated one-rep max to bodyweight; the estimate is Epley, weight × (1 + reps / 30), from your best set. The tables ignore age, height and training age, so read them as a yardstick, not a validated norm. When sex is not set, the app uses the men’s table and says so. Table values are rounded to 0.5 kg or 1 lb.