Average Front Squat: Real Lifter Data

The average front squat for men who lift is 192 lb (estimated one-rep max): the median of men who log the front squat on Gravitus. For women who lift, the average is 103 lb. These are medians of real logged sets, not numbers scaled from a formula. People who track their workouts train more than the average person, so treat these as averages for lifters, not the general population.

192 lb

is the median estimated 1RM across men who log the front squat on Gravitus. The middle half sit between 152 lb and 238 lb.

Updated weekly from Gravitus workout data. Last computed Aug 2, 2026.

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How Men's Front Squat 1RMs Are Distributed

Estimated one-rep max

Men: 25th percentile 152 lb · median 192 lb · 75th percentile 238 lb

Women: 25th percentile 77 lb · median 103 lb · 75th percentile 132 lb

Average Front Squat by Bodyweight

Bodyweight (lbs) Average: Men (lbs) Average: Women (lbs)
130 - 100
140 - 110
150 175 -
160 180 -
170 185 -
180 195 -
190 205 -
200 205 -
210 210 -
220 215 -
230 215 -
240 215 -
250 235 -
260 235 -

The average is the median (50th percentile) estimated 1RM of real Gravitus lifters at each bodyweight. Brackets without enough logged lifters are omitted rather than filled with a formula.

Average vs. Strength Standards

The average tells you where the middle is: half of real lifters sit above it, half below. Strength standards answer a different question, what good looks like at your bodyweight, from Beginner to Elite. If you want targets instead of a midpoint, the front squat strength standards break the same real data into five levels, and the strength calculator places you on them from any recent set.

Average Front Squat by Age

Strength on the front squat typically climbs fast through your first training years, peaks somewhere in the late 20s to 30s, and declines only gradually after 40. Training history matters far more than the calendar: a well-trained 50-year-old beats most untrained 25-year-olds, and lifters who keep training into their 60s hold on to most of their strength.

Until then, treat the medians and by-bodyweight averages above as your benchmark at any age, and judge progress against your own logged history rather than an age chart someone extrapolated.

Frequently Asked Questions

The average front squat for men who lift is 192 lb as an estimated one-rep max: the measured median of men who log the front squat on Gravitus, so it describes men who train, not all men. A typical untrained man usually starts near 95-135 lb, and consistent training moves most men well past the middle. Where you should be depends on your bodyweight, so check the by-bodyweight averages above for your size.

The average front squat for women who lift is 103 lb as an estimated one-rep max, the measured median of women who log the front squat on Gravitus, so it describes women who train, not all women. Untrained women usually start around 45-75 lb, and consistent training moves most women well past the starting range.

Most sites publish formula estimates calibrated to dedicated strength athletes. Our numbers are the measured median of every lifter who logs the front squat in Gravitus, beginners included, so the middle sits lower and closer to reality. Even so, these are averages of people who lift; the average across all men or all women would sit lower still. We would rather tell you where the real middle is than where a formula thinks it should be.

Strength on the front squat tends to peak in the late 20s to 30s and declines gradually after 40; a well-trained 50-year-old is still stronger than most untrained 25-year-olds. We publish measured averages by bodyweight and gender rather than by age.

Beat the Average

Log your front squat in Gravitus and the app tracks your estimated 1RM on every set, so you can watch yourself pull away from the median.

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