How much should a 45-year-old woman front squat?
185 lb (84 kg) is a good front squat for a 45-year-old woman: it sits at the 79th percentile of lifters who track their training (Intermediate). The median woman front squats 145 lb (66 kg); Elite starts around 235 lb (106.5 kg).
A 45-year-old woman of average bodyweight (171 lb) who front squats 145 lb (66 kg) is at the 50th percentile among lifters who track their training, Intermediate on the Strength Level scale. No credible general-population one-rep-max norms exist for the front squat, so this page ranks it against lifters only; the strength age on weyt.ai comes from the bench press and squat.
The ladder
Each weight a 45-year-old woman of average bodyweight (171 lb) might front squat, ranked two ways. Weights are total bar weight, plates plus bar.
| Weight (lb) | kg | Percentile (lifters who track) | Level |
|---|---|---|---|
| 75 | 34 | 5th | BEGINNER |
| 95 | 43 | 14th | BEGINNER |
| 115 | 52 | 26th | NOVICE |
| 125 | 56.5 | 34th | NOVICE |
| 145MEDIAN | 66 | 50th | INTERMEDIATE |
| 165 | 75 | 65th | INTERMEDIATE |
| 185 | 84 | 79th | INTERMEDIATE |
| 205 | 93 | 86th | ADVANCED |
| 245 | 111 | 96th | ELITE |
This page assumes average bodyweight (171 lb) and a single lift. The calculator uses your bodyweight and your best bench and squat set, in your browser, and gives you the Weyt Age the app would show.
Quick answers
What is a good front squat for a 45-year-old woman?
Among lifters who track their training, a 45-year-old woman at average bodyweight (171 lb) reaches Intermediate (the 50th percentile) at about 145 lb (66 kg), Advanced (the 80th percentile) at about 190 lb (86 kg), and Elite (the 95th percentile) at about 235 lb (106.5 kg).
Is 185 lb a good front squat for a 45-year-old woman?
185 lb (84 kg) puts a 45-year-old woman of average bodyweight at the 79th percentile of lifters who track their training, Intermediate on the Strength Level scale.
How this is computed
vs general population is not shown: no credible general-population one-rep-max norms exist for this lift, only lifter-population data. vs lifters who track uses Strength Level community standards (one-rep-max thresholds by sex and bodyweight, with their age adjustment), a self-selected crowd of people who log their training, which is why its median sits well above the general population's. Weights are one-rep maxes or estimated one-rep maxes (Epley, from any set of one to ten reps).
Sources: The Cooper Institute, Physical Fitness Assessments and Norms for Adults and Law Enforcement, as reprinted in ACSM's Guidelines for Exercise Testing and Prescription, 8th ed., Table 4.9; Strength Level strength standards, strengthlevel.com/strength-standards/front-squat/lb. This is the same math the weyt.ai app runs on your logged sets. Not medical advice.
Other ages
How much should a 45-year-old man front squat?
Other lifts
- Bench press standards for women, age 45
- Squat standards for women, age 45
- Romanian deadlift standards for women, age 45
- Deadlift standards for women, age 45
- Incline bench press standards for women, age 45
- Close-grip bench press standards for women, age 45
- Hip thrust standards for women, age 45
- Overhead press standards for women, age 45
- Barbell row standards for women, age 45
- Bulgarian split squat standards for women, age 45
- Goblet squat standards for women, age 45
- Incline dumbbell press standards for women, age 45
- Dumbbell bench press standards for women, age 45
- Dumbbell shoulder press standards for women, age 45
- Dumbbell row standards for women, age 45
- Dumbbell Romanian deadlift standards for women, age 45
- Dumbbell lunge standards for women, age 45
- Hammer curl standards for women, age 45
- Dumbbell curl standards for women, age 45