How much should a 20-year-old man front squat?
345 lb (156.5 kg) is a good front squat for a 20-year-old man: it sits at the 87th percentile of lifters who track their training (Advanced). The median man front squats 255 lb (115.5 kg); Elite starts around 385 lb (174.5 kg).
A 20-year-old man of average bodyweight (200 lb) who front squats 255 lb (115.5 kg) is at the 52nd 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 20-year-old man of average bodyweight (200 lb) might front squat, ranked two ways. Weights are total bar weight, plates plus bar.
| Weight (lb) | kg | Percentile (lifters who track) | Level |
|---|---|---|---|
| 125 | 56.5 | 4th | BELOW BEGINNER |
| 145 | 66 | 5th | BEGINNER |
| 165 | 75 | 11th | BEGINNER |
| 185 | 84 | 17th | BEGINNER |
| 225 | 102 | 36th | NOVICE |
| 245 | 111 | 47th | NOVICE |
| 255MEDIAN | 115.5 | 52nd | INTERMEDIATE |
| 295 | 134 | 71st | INTERMEDIATE |
| 345 | 156.5 | 87th | ADVANCED |
| 405 | 183.5 | 96th | ELITE |
This page assumes average bodyweight (200 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 20-year-old man?
Among lifters who track their training, a 20-year-old man at average bodyweight (200 lb) reaches Intermediate (the 50th percentile) at about 255 lb (115.5 kg), Advanced (the 80th percentile) at about 315 lb (143 kg), and Elite (the 95th percentile) at about 385 lb (174.5 kg).
Is 345 lb a good front squat for a 20-year-old man?
345 lb (156.5 kg) puts a 20-year-old man of average bodyweight at the 87th percentile of lifters who track their training, Advanced 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 20-year-old woman front squat?
Other lifts
- Bench press standards for men, age 20
- Squat standards for men, age 20
- Romanian deadlift standards for men, age 20
- Deadlift standards for men, age 20
- Incline bench press standards for men, age 20
- Close-grip bench press standards for men, age 20
- Hip thrust standards for men, age 20
- Overhead press standards for men, age 20
- Barbell row standards for men, age 20
- Bulgarian split squat standards for men, age 20
- Goblet squat standards for men, age 20
- Incline dumbbell press standards for men, age 20
- Dumbbell bench press standards for men, age 20
- Dumbbell shoulder press standards for men, age 20
- Dumbbell row standards for men, age 20
- Dumbbell Romanian deadlift standards for men, age 20
- Dumbbell lunge standards for men, age 20
- Hammer curl standards for men, age 20
- Dumbbell curl standards for men, age 20