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STEP 2 OF 3

YOUR LIFT

Front Squat

barbell · derived_strength

Enter your best set.

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READING YOUR SET

Finding where you stand.

CALCULATING

YOUR IRONYOU RANK

You found your level.

STEP 3 OF 3

Copper I

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Next rank: Copper II

BEST RANKED SET80 kg × 8

STRENGTH SCORE0.0

Rank is based on your best qualifying strength set.

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IRONYOU RANK SYSTEM

Standards

Published reference points from the production IronYou rank system.

IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.

Logged load: total barbell load. Public value: total barbell load.

Front Squat Strength Standards — Male

Male

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Front Squat estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
50 kg	75.5 kg	99.9 kg	124.4 kg	175.4 kg
60 kg	83.4 kg	110.5 kg	137.5 kg	193.9 kg
70 kg	90.5 kg	119.9 kg	149.2 kg	210.4 kg
80 kg	96.9 kg	128.3 kg	159.7 kg	225.1 kg
90 kg	102.5 kg	135.8 kg	169 kg	238.3 kg
100 kg	107.6 kg	142.5 kg	177.4 kg	250.1 kg
110 kg	112.1 kg	148.5 kg	184.9 kg	260.7 kg
120 kg	116.2 kg	153.9 kg	191.6 kg	270.1 kg

Front Squat Strength Standards — Female

Female

Published estimated 1RM thresholds by bodyweight. Load is recorded as total barbell load.

Front Squat estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)	Silver I	Gold I	Titanium I	IRON
40 kg	42.2 kg	55.9 kg	69.6 kg	98.1 kg
50 kg	56.7 kg	75.1 kg	93.5 kg	131.8 kg
60 kg	66.2 kg	87.6 kg	109.1 kg	153.8 kg
70 kg	72.3 kg	95.7 kg	119.2 kg	168 kg
80 kg	76.3 kg	101 kg	125.8 kg	177.3 kg
90 kg	78.9 kg	104.5 kg	130.1 kg	183.4 kg
100 kg	80.6 kg	106.7 kg	132.9 kg	187.3 kg

Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.

BodyweightSexReps

Values show the logged Front Squat weight required to reach each IronYou rank at the specified bodyweight, sex and repetition count.

Front Squat — Male; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	40.79	39.5	38.5	37.5	36	35	34	33.5	32.5	31.5	31	30	29.5	28.5	28	27.5
Copper III	50	61.18	59.5	57.5	56	54	52.5	51	50	48.5	47.5	46	45	44	43	42	41
Silver I	50	75.46	73.5	71	69	67	65	63	61.5	60	58.5	57	55.5	54	53	51.5	50.5
Silver II	50	83.62	81	78.5	76.5	74	72	70	68	66.5	64.5	63	61.5	60	58.5	57.5	56
Silver III	50	91.77	89	86.5	83.5	81	79	76.5	74.5	72.5	71	69	67.5	66	64.5	63	61.5
Gold I	50	99.93	97	94	91	88.5	86	83.5	81.5	79	77	75	73.5	71.5	70	68.5	67
Gold II	50	108.09	105	101.5	98.5	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	75.5	74	72.5
Gold III	50	116.25	112.5	109	106	103	100	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5	77.5
Titanium I	50	124.4	120.5	117	113.5	110	107	104	101	98.5	96	93.5	91.5	89	87	85	83
Titanium II	50	142.76	138.5	134	130	126	122.5	119	116	113	110	107.5	104.5	102	100	97.5	95.5
Titanium III	50	159.07	154	149.5	145	140.5	136.5	133	129	126	122.5	119.5	116.5	114	111	108.5	106.5
IRON	50	175.39	170	164.5	159.5	155	150.5	146.5	142.5	138.5	135	132	128.5	125.5	122.5	120	117
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	45.08	44	42.5	41	40	39	38	37	36	35	34	33	32.5	31.5	31	30.5
Copper III	60	67.62	65.5	63.5	61.5	60	58	56.5	55	53.5	52.5	51	49.5	48.5	47.5	46.5	45.5
Silver I	60	83.4	81	78.5	76	74	71.5	70	68	66	64.5	63	61.5	60	58.5	57	56
Silver II	60	92.42	89.5	87	84.5	82	79.5	77.5	75	73	71.5	69.5	68	66.5	64.5	63.5	62
Silver III	60	101.44	98.5	95.5	92.5	90	87	85	82.5	80.5	78.5	76.5	74.5	72.5	71	69.5	68
Gold I	60	110.45	107	104	100.5	97.5	95	92.5	90	87.5	85	83	81	79	77.5	75.5	74
Gold II	60	119.47	116	112.5	109	105.5	102.5	100	97	94.5	92	90	87.5	85.5	83.5	81.5	80
Gold III	60	128.49	124.5	120.5	117	113.5	110.5	107.5	104.5	101.5	99	96.5	94.5	92	90	88	86
Titanium I	60	137.5	133.5	129	125.5	121.5	118	115	111.5	109	106	103.5	101	98.5	96	94	92
Titanium II	60	157.79	153	148	143.5	139.5	135.5	131.5	128	125	121.5	118.5	115.5	113	110.5	108	105.5
Titanium III	60	175.82	170.5	165	160	155.5	151	147	143	139	135.5	132	129	126	123	120	117.5
IRON	60	193.86	188	182	176.5	171.5	166.5	162	157.5	153.5	149.5	145.5	142	138.5	135.5	132.5	129.5
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	48.92	47.5	46	44.5	43.5	42	41	40	39	38	37	36	35	34.5	33.5	33
Copper III	70	73.38	71.5	69	67	65	63	61.5	60	58	56.5	55.5	54	52.5	51.5	50.5	49
Silver I	70	90.51	88	85	82.5	80	78	75.5	73.5	71.5	70	68	66.5	65	63.5	62	60.5
Silver II	70	100.29	97.5	94.5	91.5	88.5	86	84	81.5	79.5	77.5	75.5	73.5	72	70	68.5	67
Silver III	70	110.08	107	103.5	100.5	97.5	94.5	92	89.5	87	85	83	81	79	77	75.5	73.5
Gold I	70	119.86	116	112.5	109	106	103	100	97.5	95	92.5	90	88	86	84	82	80
Gold II	70	129.64	125.5	122	118	114.5	111.5	108.5	105.5	102.5	100	97.5	95	93	90.5	88.5	86.5
Gold III	70	139.43	135	131	127	123.5	120	116.5	113.5	110.5	107.5	105	102.5	100	97.5	95.5	93
Titanium I	70	149.21	144.5	140	136	132	128	124.5	121	118	115	112	109.5	107	104.5	102	99.5
Titanium II	70	171.23	166	161	156	151.5	147	143	139	135.5	132	128.5	125.5	122.5	119.5	117	114.5
Titanium III	70	190.8	185	179	173.5	168.5	164	159	155	151	147	143.5	140	136.5	133.5	130.5	127.5
IRON	70	210.37	204	197.5	191.5	186	180.5	175.5	171	166.5	162	158	154	150.5	147	143.5	140.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	52.35	51	49.5	48	46.5	45	44	42.5	41.5	40.5	39.5	38.5	37.5	37	36	35
Copper III	80	78.53	76	74	71.5	69.5	67.5	65.5	64	62	60.5	59	57.5	56.5	55	54	52.5
Silver I	80	96.86	94	91	88.5	85.5	83.5	81	79	76.5	75	73	71	69.5	68	66.5	65
Silver II	80	107.33	104	101	98	95	92	89.5	87.5	85	83	80.5	79	77	75	73.5	72
Silver III	80	117.8	114	110.5	107.5	104	101	98.5	96	93	91	88.5	86.5	84.5	82.5	80.5	79
Gold I	80	128.27	124.5	120.5	117	113.5	110	107	104.5	101.5	99	96.5	94	92	89.5	87.5	86
Gold II	80	138.74	134.5	130.5	126.5	122.5	119	116	112.5	110	107	104.5	102	99.5	97	95	92.5
Gold III	80	149.21	144.5	140	136	132	128	124.5	121	118	115	112	109.5	107	104.5	102	99.5
Titanium I	80	159.68	155	150	145.5	141	137	133.5	129.5	126.5	123	120	117	114.5	111.5	109	106.5
Titanium II	80	183.24	177.5	172	167	162	157.5	153	149	145	141	137.5	134.5	131	128	125	122.5
Titanium III	80	204.18	198	191.5	186	180.5	175.5	170.5	166	161.5	157.5	153.5	149.5	146	142.5	139.5	136.5
IRON	80	225.12	218	211.5	205	199	193	188	183	178	173.5	169	165	161	157.5	153.5	150.5
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	55.42	54	52	50.5	49	48	46.5	45	44	43	42	41	40	39	38	37
Copper III	90	83.13	80.5	78	76	73.5	71.5	69.5	67.5	66	64	62.5	61	59.5	58.5	57	55.5
Silver I	90	102.53	99.5	96.5	93.5	90.5	88	85.5	83.5	81	79	77	75.5	73.5	72	70	68.5
Silver II	90	113.62	110	107	103.5	100.5	97.5	95	92.5	90	87.5	85.5	83.5	81.5	79.5	77.5	76
Silver III	90	124.7	121	117	113.5	110.5	107	104	101.5	98.5	96	94	91.5	89.5	87.5	85.5	83.5
Gold I	90	135.79	131.5	127.5	123.5	120	116.5	113.5	110.5	107.5	104.5	102	99.5	97	95	93	91
Gold II	90	146.87	142.5	138	134	130	126	122.5	119.5	116	113	110.5	107.5	105	102.5	100.5	98
Gold III	90	157.95	153	148.5	144	139.5	135.5	132	128.5	125	122	118.5	116	113	110.5	108	105.5
Titanium I	90	169.04	164	158.5	154	149.5	145	141	137.5	133.5	130.5	127	124	121	118	115.5	113
Titanium II	90	193.98	188	182	176.5	171.5	166.5	162	157.5	153.5	149.5	145.5	142	139	135.5	132.5	129.5
Titanium III	90	216.15	209.5	203	196.5	191	185.5	180.5	175.5	171	166.5	162.5	158.5	154.5	151	147.5	144.5
IRON	90	238.32	231	223.5	217	210.5	204.5	199	193.5	188.5	183.5	179	174.5	170.5	166.5	162.5	159
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	58.17	56.5	55	53	51.5	50	48.5	47.5	46	45	44	43	42	41	40	39
Copper III	100	87.25	84.5	82	79.5	77	75	73	71	69	67.5	65.5	64	62.5	61	59.5	58.5
Silver I	100	107.61	104.5	101	98	95	92.5	90	87.5	85	83	81	79	77	75.5	73.5	72
Silver II	100	119.24	115.5	112	108.5	105.5	102.5	99.5	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5
Silver III	100	130.87	127	123	119	115.5	112.5	109.5	106.5	103.5	101	98.5	96	93.5	91.5	89.5	87.5
Gold I	100	142.51	138	134	130	126	122.5	119	116	113	110	107	104.5	102	99.5	97.5	95.5
Gold II	100	154.14	149.5	145	140.5	136.5	132.5	128.5	125	122	119	116	113	110.5	108	105.5	103
Gold III	100	165.77	160.5	155.5	151	146.5	142.5	138.5	134.5	131	128	124.5	121.5	118.5	116	113.5	111
Titanium I	100	177.4	172	166.5	161.5	157	152.5	148	144	140.5	136.5	133.5	130	127	124	121	118.5
Titanium II	100	203.58	197.5	191	185.5	180	174.5	170	165.5	161	157	153	149	145.5	142.5	139	136
Titanium III	100	226.85	220	213	206.5	200.5	194.5	189.5	184	179.5	174.5	170.5	166	162.5	158.5	155	151.5
IRON	100	250.11	242.5	234.5	227.5	221	214.5	208.5	203	197.5	192.5	188	183.5	179	174.5	171	167
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	60.62	59	57	55.5	53.5	52	51	49.5	48	47	45.5	44.5	43.5	42.5	41.5	40.5
Copper III	110	90.93	88	85.5	83	80.5	78	76	74	72	70	68.5	67	65	63.5	62	61
Silver I	110	112.14	109	105.5	102	99	96.5	93.5	91	89	86.5	84.5	82.5	80.5	78.5	76.5	75
Silver II	110	124.27	120.5	116.5	113	110	107	104	101	98.5	96	93.5	91	89	87	85	83
Silver III	110	136.39	132	128	124	120.5	117	114	111	108	105	102.5	100	97.5	95.5	93	91
Gold I	110	148.51	144	139.5	135.5	131.5	127.5	124	120.5	117.5	114.5	111.5	109	106.5	104	101.5	99.5
Gold II	110	160.64	155.5	151	146.5	142	138	134	130.5	127	124	120.5	118	115	112.5	110	107.5
Gold III	110	172.76	167.5	162	157.5	152.5	148.5	144	140.5	136.5	133	130	126.5	123.5	121	118	115.5
Titanium I	110	184.88	179	173.5	168.5	163.5	158.5	154.5	150	146	142.5	139	135.5	132.5	129	126.5	123.5
Titanium II	110	212.16	205.5	199	193	187.5	182	177	172.5	167.5	163.5	159.5	155.5	152	148.5	145	141.5
Titanium III	110	236.41	229	222	215	209	203	197.5	192	187	182	177.5	173	169	165	161.5	158
IRON	110	260.66	252.5	244.5	237	230	223.5	217.5	211.5	206	201	195.5	191	186.5	182	178	174
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	62.81	61	59	57.5	55.5	54	52.5	51	50	48.5	47.5	46	45	44	43	42
Copper III	120	94.21	91.5	88.5	86	83.5	81	79	76.5	74.5	72.5	71	69	67.5	66	64.5	63
Silver I	120	116.2	112.5	109	106	103	100	97	94.5	92	89.5	87.5	85.5	83	81.5	79.5	77.5
Silver II	120	128.76	125	121	117.5	114	110.5	107.5	104.5	102	99.5	97	94.5	92	90	88	86
Silver III	120	141.32	137	132.5	128.5	125	121.5	118	115	112	109	106	103.5	101	99	96.5	94.5
Gold I	120	153.88	149	144.5	140	136	132	128.5	125	121.5	118.5	115.5	113	110	107.5	105	103
Gold II	120	166.45	161.5	156.5	151.5	147	143	139	135	131.5	128.5	125	122	119	116.5	113.5	111
Gold III	120	179.01	173.5	168	163	158	153.5	149.5	145.5	141.5	138	134.5	131	128	125	122.5	119.5
Titanium I	120	191.57	185.5	180	174.5	169.5	164.5	160	155.5	151.5	147.5	144	140.5	137	134	131	128
Titanium II	120	219.83	213	206.5	200	194	188.5	183.5	178.5	174	169.5	165	161	157.5	153.5	150	147
Titanium III	120	244.96	237.5	230	223	216.5	210	204.5	199	193.5	188.5	184	179.5	175	171	167.5	163.5
IRON	120	270.08	261.5	253.5	246	238.5	231.5	225.5	219	213.5	208	203	198	193	188.5	184.5	180.5

Front Squat — Female; logged load in kg (weight_kg is the total barbell load) at each bodyweight and repetition count
Rank	Bodyweight (kg)	Estimated 1RM (kg)	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15
Copper I	50	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	50	30.65	30	29	28	27.5	26.5	26	25	24.5	24	23	22.5	22	21.5	21	20.5
Copper III	50	45.98	44.5	43.5	42	41	39.5	38.5	37.5	36.5	35.5	34.5	34	33	32.5	31.5	31
Silver I	50	56.71	55	53.5	52	50.5	49	47.5	46	45	44	43	41.5	41	40	39	38
Silver II	50	62.84	61	59	57.5	55.5	54	52.5	51	50	48.5	47.5	46	45	44	43	42
Silver III	50	68.97	67	65	63	61	59.5	57.5	56	54.5	53.5	52	50.5	49.5	48.5	47.5	46
Gold I	50	75.1	73	70.5	68.5	66.5	64.5	63	61	59.5	58	56.5	55	54	52.5	51.5	50.5
Gold II	50	81.23	79	76.5	74	72	70	68	66	64.5	62.5	61	59.5	58.5	57	55.5	54.5
Gold III	50	87.36	85	82	79.5	77.5	75	73	71	69	67.5	66	64	62.5	61	60	58.5
Titanium I	50	93.49	90.5	88	85	82.5	80.5	78	76	74	72	70.5	68.5	67	65.5	64	62.5
Titanium II	50	107.28	104	101	98	95	92	89.5	87	85	83	80.5	78.5	77	75	73.5	72
Titanium III	50	119.54	116	112.5	109	105.5	102.5	100	97	94.5	92	90	87.5	85.5	83.5	82	80
IRON	50	131.8	128	124	120	116.5	113	110	107	104.5	101.5	99	96.5	94.5	92	90	88
Copper I	60	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	60	35.76	35	34	33	32	31	30	29	28.5	28	27	26.5	26	25	24.5	24
Copper III	60	53.64	52	50.5	49	47.5	46	45	43.5	42.5	41.5	40.5	39.5	38.5	37.5	37	36
Silver I	60	66.15	64.5	62.5	60.5	58.5	57	55.5	54	52.5	51	50	48.5	47.5	46.5	45.5	44.5
Silver II	60	73.3	71	69	67	65	63	61.5	59.5	58	56.5	55	54	52.5	51.5	50	49
Silver III	60	80.46	78	75.5	73.5	71	69	67.5	65.5	64	62	60.5	59	57.5	56.5	55	54
Gold I	60	87.61	85	82.5	80	77.5	75.5	73.5	71.5	69.5	67.5	66	64.5	63	61.5	60	58.5
Gold II	60	94.76	92	89	86.5	84	81.5	79	77	75	73	71.5	69.5	68	66.5	65	63.5
Gold III	60	101.91	99	96	93	90	87.5	85	83	80.5	78.5	76.5	75	73	71.5	69.5	68
Titanium I	60	109.06	106	102.5	99.5	96.5	93.5	91	88.5	86.5	84	82	80	78	76.5	74.5	73
Titanium II	60	125.15	121.5	117.5	114	110.5	107.5	104.5	101.5	99	96.5	94	92	89.5	87.5	85.5	83.5
Titanium III	60	139.46	135	131	127	123.5	120	116.5	113.5	110.5	107.5	105	102.5	100	97.5	95.5	93
IRON	60	153.76	149	144.5	140	136	132	128.5	125	121.5	118.5	115.5	113	110	107.5	105	103
Copper I	70	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	70	39.08	38	37	36	34.5	33.5	33	32	31	30.5	29.5	29	28	27.5	27	26.5
Copper III	70	58.62	57	55	53.5	52	50.5	49	48	46.5	45.5	44	43	42	41	40	39.5
Silver I	70	72.3	70	68	66	64	62	60.5	59	57.5	56	54.5	53	52	50.5	49.5	48.5
Silver II	70	80.11	78	75.5	73	71	69	67	65	63.5	62	60.5	59	57.5	56	55	53.5
Silver III	70	87.93	85.5	82.5	80	78	75.5	73.5	71.5	69.5	68	66	64.5	63	61.5	60	59
Gold I	70	95.75	93	90	87.5	84.5	82.5	80	78	76	74	72	70.5	68.5	67	65.5	64
Gold II	70	103.56	100.5	97.5	94.5	91.5	89	86.5	84	82	80	78	76	74	72.5	71	69.5
Gold III	70	111.38	108	104.5	101.5	98.5	95.5	93	90.5	88	86	84	81.5	80	78	76	74.5
Titanium I	70	119.19	115.5	112	108.5	105.5	102.5	99.5	97	94.5	92	89.5	87.5	85.5	83.5	81.5	79.5
Titanium II	70	136.78	132.5	128.5	124.5	121	117.5	114	111	108	105.5	103	100.5	98	95.5	93.5	91.5
Titanium III	70	152.41	147.5	143	139	134.5	131	127.5	124	120.5	117.5	114.5	112	109	106.5	104	102
IRON	70	168.04	163	158	153	148.5	144.5	140.5	136.5	133	129.5	126.5	123	120.5	117.5	115	112.5
Copper I	80	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	80	41.24	40	39	37.5	36.5	35.5	34.5	33.5	33	32	31	30.5	29.5	29	28.5	27.5
Copper III	80	61.86	60	58	56.5	55	53.5	52	50.5	49	48	46.5	45.5	44.5	43.5	42.5	41.5
Silver I	80	76.3	74	72	69.5	67.5	65.5	64	62	60.5	59	57.5	56	54.5	53.5	52.5	51
Silver II	80	84.54	82	79.5	77	75	72.5	70.5	69	67	65.5	63.5	62	60.5	59	58	56.5
Silver III	80	92.79	90	87	84.5	82	80	77.5	75.5	73.5	71.5	70	68	66.5	65	63.5	62
Gold I	80	101.04	98	95	92	89.5	87	84.5	82	80	78	76	74	72.5	70.5	69	67.5
Gold II	80	109.29	106	102.5	99.5	96.5	94	91.5	89	86.5	84.5	82	80	78.5	76.5	75	73
Gold III	80	117.54	114	110.5	107	104	101	98	95.5	93	90.5	88.5	86.5	84	82.5	80.5	78.5
Titanium I	80	125.79	122	118	114.5	111	108	105	102	99.5	97	94.5	92.5	90	88	86	84
Titanium II	80	144.35	140	135.5	131.5	127.5	124	120.5	117.5	114	111.5	108.5	106	103.5	101	98.5	96.5
Titanium III	80	160.84	156	151	146.5	142	138	134.5	130.5	127	124	121	118	115	112.5	110	107.5
IRON	80	177.34	172	166.5	161.5	156.5	152.5	148	144	140.5	136.5	133.5	130	127	124	121	118.5
Copper I	90	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	90	42.65	41.5	40	39	38	37	36	35	34	33	32	31.5	30.5	30	29.5	28.5
Copper III	90	63.97	62	60	58.5	56.5	55	53.5	52	51	49.5	48	47	46	45	44	43
Silver I	90	78.9	76.5	74	72	70	68	66	64	62.5	61	59.5	58	56.5	55.5	54	53
Silver II	90	87.43	85	82	79.5	77.5	75	73	71	69.5	67.5	66	64	62.5	61	60	58.5
Silver III	90	95.96	93	90	87.5	85	82.5	80	78	76	74	72	70.5	69	67	65.5	64
Gold I	90	104.49	101.5	98	95	92.5	90	87.5	85	82.5	80.5	78.5	76.5	75	73	71.5	70
Gold II	90	113.02	109.5	106	103	100	97	94.5	92	89.5	87	85	83	81	79	77.5	75.5
Gold III	90	121.55	118	114	110.5	107.5	104.5	101.5	99	96	93.5	91.5	89	87	85	83	81.5
Titanium I	90	130.08	126	122	118.5	115	111.5	108.5	105.5	103	100.5	98	95.5	93	91	89	87
Titanium II	90	149.27	144.5	140	136	132	128	124.5	121.5	118	115	112	109.5	107	104.5	102	100
Titanium III	90	166.33	161	156	151.5	147	143	139	135	131.5	128	125	122	119	116.5	113.5	111
IRON	90	183.39	177.5	172	167	162	157.5	153	149	145	141.5	138	134.5	131	128	125.5	122.5
Copper I	100	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	100	43.56	42.5	41	40	38.5	37.5	36.5	35.5	34.5	34	33	32	31.5	30.5	30	29.5
Copper III	100	65.34	63.5	61.5	59.5	58	56.5	54.5	53	52	50.5	49.5	48	47	46	45	44
Silver I	100	80.59	78	76	73.5	71.5	69.5	67.5	65.5	64	62	60.5	59	58	56.5	55	54
Silver II	100	89.3	86.5	84	81.5	79	77	74.5	72.5	71	69	67	65.5	64	62.5	61	60
Silver III	100	98.02	95	92	89.5	86.5	84.5	82	79.5	77.5	75.5	74	72	70.5	68.5	67	65.5
Gold I	100	106.73	103.5	100.5	97.5	94.5	91.5	89	87	84.5	82.5	80.5	78.5	76.5	74.5	73	71.5
Gold II	100	115.44	112	108.5	105	102	99	96.5	94	91.5	89	87	84.5	82.5	81	79	77
Gold III	100	124.15	120.5	116.5	113	110	106.5	103.5	101	98.5	96	93.5	91	89	87	85	83
Titanium I	100	132.87	129	125	121	117.5	114	111	108	105	102.5	100	97.5	95	93	91	89
Titanium II	100	152.47	148	143	139	135	131	127.5	124	120.5	117.5	114.5	112	109	106.5	104	102
Titanium III	100	169.89	164.5	159.5	154.5	150	146	142	138	134.5	131	127.5	124.5	121.5	119	116	113.5
IRON	100	187.32	181.5	176	170.5	165.5	161	156.5	152	148	144.5	140.5	137.5	134	131	128	125
Copper I	110	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	110	44.16	43	41.5	40.5	39	38	37	36	35	34	33.5	32.5	32	31	30.5	29.5
Copper III	110	66.24	64.5	62.5	60.5	58.5	57	55.5	54	52.5	51	50	48.5	47.5	46.5	45.5	44.5
Silver I	110	81.69	79.5	77	74.5	72.5	70.5	68.5	66.5	64.5	63	61.5	60	58.5	57	56	54.5
Silver II	110	90.52	88	85	82.5	80	78	75.5	73.5	71.5	70	68	66.5	65	63.5	62	60.5
Silver III	110	99.36	96.5	93.5	90.5	88	85.5	83	81	78.5	76.5	75	73	71	69.5	68	66.5
Gold I	110	108.19	105	101.5	98.5	95.5	93	90.5	88	85.5	83.5	81.5	79.5	77.5	75.5	74	72.5
Gold II	110	117.02	113.5	110	106.5	103.5	100.5	98	95	92.5	90.5	88	86	84	82	80	78.5
Gold III	110	125.85	122	118	114.5	111.5	108	105	102.5	99.5	97	94.5	92.5	90	88	86	84
Titanium I	110	134.68	130.5	126.5	122.5	119	115.5	112.5	109.5	106.5	104	101.5	99	96.5	94	92	90
Titanium II	110	154.55	150	145	141	136.5	132.5	129	125.5	122.5	119	116	113.5	110.5	108	105.5	103.5
Titanium III	110	172.22	167	161.5	157	152	148	144	140	136	132.5	129.5	126.5	123.5	120.5	117.5	115
IRON	110	189.88	184	178.5	173	168	163	158.5	154	150	146.5	142.5	139	136	132.5	129.5	127
Copper I	120	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0	0
Copper II	120	44.55	43.5	42	40.5	39.5	38.5	37.5	36.5	35.5	34.5	33.5	33	32	31.5	30.5	30
Copper III	120	66.82	65	63	61	59	57.5	56	54.5	53	51.5	50.5	49	48	47	46	45
Silver I	120	82.41	80	77.5	75	73	71	69	67	65.5	63.5	62	60.5	59	57.5	56.5	55
Silver II	120	91.32	88.5	86	83.5	81	78.5	76.5	74.5	72.5	70.5	68.5	67	65.5	64	62.5	61
Silver III	120	100.23	97	94	91.5	88.5	86	84	81.5	79.5	77.5	75.5	73.5	72	70	68.5	67
Gold I	120	109.14	106	102.5	99.5	96.5	94	91	88.5	86.5	84	82	80	78	76.5	74.5	73
Gold II	120	118.05	114.5	111	107.5	104.5	101.5	98.5	96	93.5	91	89	86.5	84.5	82.5	80.5	79
Gold III	120	126.95	123	119.5	115.5	112.5	109	106	103	100.5	98	95.5	93	91	89	87	85
Titanium I	120	135.86	131.5	127.5	124	120	116.5	113.5	110.5	107.5	105	102	99.5	97.5	95	93	91
Titanium II	120	155.91	151	146.5	142	138	134	130	126.5	123.5	120	117	114.5	111.5	109	106.5	104
Titanium III	120	173.73	168.5	163	158	153.5	149	145	141	137.5	134	130.5	127.5	124.5	121.5	118.5	116
IRON	120	191.55	185.5	180	174.5	169.5	164.5	160	155.5	151.5	147.5	144	140.5	137	134	131	128

Targets use the same production rank and e1RM model as the calculator. Practical weight targets are rounded up to the model's target increment.

Front Squat Strength Standards & Rank Calculator

See how strong your Front Squat is on the IronYou ladder and what performance is needed for the next level.

IronYou ranks are proprietary performance standards. They are not population percentiles unless IronYou explicitly states otherwise.

Calculate your Front Squat rank

Use the calculator above to enter the performance fields required for this exercise. IronYou will show your current rank and, when supported by the live model, your strength score, next rank and next-rank target.

Front Squat strength standards

Rank ladder and standards methodology

IronYou uses 13 public performance ranks:

Copper I → Copper II → Copper III → Silver I → Silver II → Silver III → Gold I → Gold II → Gold III → Titanium I → Titanium II → Titanium III → IRON

The full standards table on this page should show the production IronYou thresholds for this exercise. The calculator and the standards table must use the same current rank model.

What is a good Front Squat?

Front Squat strength should be compared against Front Squat standards, not simply treated as a percentage of your Back Squat. IronYou uses a separate exercise-specific calibration for this movement.

Use the calculator for your exact result. Use the full standards table to compare the thresholds for the bodyweight, sex or performance setup supported by the live IronYou model.

How is the Front Squat rank calculated?

A qualifying Front Squat set is processed by the production rank model for the exercise and mapped to the same 13-rank system used throughout IronYou.

The logged load means total barbell load. Public estimated-1RM values are comparison thresholds, not a recommendation to test a maximal single.

What do the standards-table values mean?

Each value should be labeled with the exact metric used by the live rank model. Depending on the exercise, that may be estimated 1RM, logged load, repetitions, duration, assistance or another production metric.

The table should never present a number without explaining what that number represents.

What rank is considered strong?

IronYou does not use one universal cutoff for “strong.” Instead, it gives you a progression ladder with 13 levels. Silver, Gold and Titanium each contain three ranks, with IRON above Titanium III.

For the full system and methodology, see IronYou Strength Ranks.

How much do I need for my next rank?

Enter your current qualifying performance in the calculator. If the production model supports a next-rank target for this exercise, IronYou should show the next performance threshold directly from the live rank engine.

That target is a rank target, not automatically a personalised recommendation for your next training set.

Exercise-specific comparison note

Keep the same basic movement standard when comparing sessions. Changes in depth, rack position or assistance from equipment can affect how meaningful the comparison is.

Want to improve your Front Squat technique?

This page is for performance, rank and strength standards.

For setup, execution, muscles worked, common mistakes and variations, use the dedicated exercise guide:

See the Front Squat exercise guide