Overhead Squat vs Barbell Front Squat Strength Standards
Compare your overhead squat and barbell front squat against strength standards for your sex and bodyweight. Enter one recent set of 1–12 reps for each lift to see your estimated one-rep maxes, strength levels, next targets, and which lift you should prioritize.
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed. Use a strict, repeatable overhead squat test using the canonical setup, range, and finish rules and a barbell front squat with a stable front rack, upright controlled descent below parallel, and full standing lockout. You can enter either lift in pounds or kilograms. Each lift is compared with its own standards, so the heavier lift is not automatically the stronger one.
Overhead Squat vs Barbell Front Squat Strength Standards by Bodyweight
Use these tables to compare the estimated one-rep max required for the overhead squat and barbell front squat to reach the same strength level at each listed bodyweight. They show the targets used by the calculator—not a required difference between your overhead squat and barbell front squat.
Choose the men’s or women’s table, find your bodyweight or the closest listed row, then read across to Novice, Intermediate, Advanced, or Elite. Every entry shows Overhead Squat / Barbell Front Squat, with pounds first and kilograms underneath. For a result based on your exact bodyweight and recent sets, use the calculator above; you do not need to test either true one-rep max.
Men’s Overhead Squat vs Barbell Front Squat Standards
How to read the table: The first number is Overhead Squat; the second is Barbell Front Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | 84 / 119 lb 38.1 / 54 kg | 112 / 154 lb 50.8 / 69.9 kg | 147 / 203 lb 66.7 / 92.1 kg | 182 / 259 lb 82.6 / 117.5 kg |
| 130 lb 59 kg | 89 / 126 lb 40.4 / 57.2 kg | 118 / 162 lb 53.5 / 73.5 kg | 155 / 214 lb 70.3 / 97.1 kg | 192 / 273 lb 87.1 / 123.8 kg |
| 140 lb 63.5 kg | 93 / 132 lb 42.2 / 59.9 kg | 124 / 171 lb 56.2 / 77.6 kg | 163 / 225 lb 73.9 / 102.1 kg | 202 / 287 lb 91.6 / 130.2 kg |
| 150 lb 68 kg | 97 / 138 lb 44 / 62.6 kg | 130 / 179 lb 59 / 81.2 kg | 171 / 236 lb 77.6 / 107 kg | 211 / 301 lb 95.7 / 136.5 kg |
| 160 lb 72.6 kg | 102 / 144 lb 46.3 / 65.3 kg | 136 / 186 lb 61.7 / 84.4 kg | 178 / 246 lb 80.7 / 111.6 kg | 220 / 314 lb 99.8 / 142.4 kg |
| 170 lb 77.1 kg | 106 / 150 lb 48.1 / 68 kg | 141 / 194 lb 64 / 88 kg | 186 / 256 lb 84.4 / 116.1 kg | 229 / 327 lb 103.9 / 148.3 kg |
| 180 lb 81.6 kg | 110 / 156 lb 49.9 / 70.8 kg | 147 / 202 lb 66.7 / 91.6 kg | 193 / 266 lb 87.5 / 120.7 kg | 238 / 340 lb 108 / 154.2 kg |
| 190 lb 86.2 kg | 114 / 162 lb 51.7 / 73.5 kg | 152 / 209 lb 68.9 / 94.8 kg | 200 / 276 lb 90.7 / 125.2 kg | 247 / 352 lb 112 / 159.7 kg |
| 200 lb 90.7 kg | 118 / 168 lb 53.5 / 76.2 kg | 157 / 216 lb 71.2 / 98 kg | 207 / 286 lb 93.9 / 129.7 kg | 256 / 364 lb 116.1 / 165.1 kg |
| 210 lb 95.3 kg | 122 / 173 lb 55.3 / 78.5 kg | 162 / 223 lb 73.5 / 101.2 kg | 214 / 295 lb 97.1 / 133.8 kg | 264 / 376 lb 119.7 / 170.6 kg |
| 220 lb 99.8 kg | 126 / 179 lb 57.2 / 81.2 kg | 168 / 230 lb 76.2 / 104.3 kg | 221 / 304 lb 100.2 / 137.9 kg | 272 / 388 lb 123.4 / 176 kg |
| 230 lb 104.3 kg | 129 / 184 lb 58.5 / 83.5 kg | 173 / 237 lb 78.5 / 107.5 kg | 227 / 313 lb 103 / 142 kg | 281 / 400 lb 127.5 / 181.4 kg |
| 240 lb 108.9 kg | 133 / 189 lb 60.3 / 85.7 kg | 178 / 244 lb 80.7 / 110.7 kg | 234 / 323 lb 106.1 / 146.5 kg | 289 / 411 lb 131.1 / 186.4 kg |
| 250 lb 113.4 kg | 137 / 195 lb 62.1 / 88.5 kg | 183 / 251 lb 83 / 113.9 kg | 240 / 331 lb 108.9 / 150.1 kg | 297 / 423 lb 134.7 / 191.9 kg |
| 260 lb 117.9 kg | 141 / 200 lb 64 / 90.7 kg | 187 / 258 lb 84.8 / 117 kg | 247 / 340 lb 112 / 154.2 kg | 304 / 434 lb 137.9 / 196.9 kg |
| 270 lb 122.5 kg | 144 / 205 lb 65.3 / 93 kg | 192 / 264 lb 87.1 / 119.7 kg | 253 / 349 lb 114.8 / 158.3 kg | 312 / 445 lb 141.5 / 201.8 kg |
| 280 lb 127 kg | 148 / 210 lb 67.1 / 95.3 kg | 197 / 271 lb 89.4 / 122.9 kg | 259 / 357 lb 117.5 / 161.9 kg | 320 / 456 lb 145.1 / 206.8 kg |
| 290 lb 131.5 kg | 151 / 215 lb 68.5 / 97.5 kg | 201 / 277 lb 91.2 / 125.6 kg | 265 / 366 lb 120.2 / 166 kg | 327 / 467 lb 148.3 / 211.8 kg |
| 300 lb 136.1 kg | 155 / 220 lb 70.3 / 99.8 kg | 206 / 283 lb 93.4 / 128.4 kg | 271 / 374 lb 122.9 / 169.6 kg | 335 / 477 lb 152 / 216.4 kg |
Women’s Overhead Squat vs Barbell Front Squat Standards
How to read the table: The first number is Overhead Squat; the second is Barbell Front Squat. Each number is the lowest estimated one-rep max needed to reach that strength level. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | 52 / 86 lb 23.6 / 39 kg | 75 / 114 lb 34 / 51.7 kg | 103 / 149 lb 46.7 / 67.6 kg | 126 / 189 lb 57.2 / 85.7 kg |
| 110 lb 49.9 kg | 55 / 92 lb 24.9 / 41.7 kg | 80 / 122 lb 36.3 / 55.3 kg | 110 / 159 lb 49.9 / 72.1 kg | 134 / 202 lb 60.8 / 91.6 kg |
| 120 lb 54.4 kg | 59 / 97 lb 26.8 / 44 kg | 84 / 129 lb 38.1 / 58.5 kg | 116 / 168 lb 52.6 / 76.2 kg | 142 / 214 lb 64.4 / 97.1 kg |
| 130 lb 59 kg | 62 / 103 lb 28.1 / 46.7 kg | 89 / 136 lb 40.4 / 61.7 kg | 123 / 177 lb 55.8 / 80.3 kg | 150 / 225 lb 68 / 102.1 kg |
| 140 lb 63.5 kg | 65 / 108 lb 29.5 / 49 kg | 94 / 143 lb 42.6 / 64.9 kg | 129 / 186 lb 58.5 / 84.4 kg | 158 / 237 lb 71.7 / 107.5 kg |
| 150 lb 68 kg | 68 / 113 lb 30.8 / 51.3 kg | 98 / 150 lb 44.5 / 68 kg | 135 / 195 lb 61.2 / 88.5 kg | 165 / 248 lb 74.8 / 112.5 kg |
| 160 lb 72.6 kg | 71 / 118 lb 32.2 / 53.5 kg | 102 / 157 lb 46.3 / 71.2 kg | 141 / 204 lb 64 / 92.5 kg | 172 / 259 lb 78 / 117.5 kg |
| 170 lb 77.1 kg | 74 / 123 lb 33.6 / 55.8 kg | 107 / 163 lb 48.5 / 73.9 kg | 147 / 212 lb 66.7 / 96.2 kg | 179 / 270 lb 81.2 / 122.5 kg |
| 180 lb 81.6 kg | 77 / 128 lb 34.9 / 58.1 kg | 111 / 169 lb 50.3 / 76.7 kg | 152 / 220 lb 68.9 / 99.8 kg | 186 / 280 lb 84.4 / 127 kg |
| 190 lb 86.2 kg | 80 / 132 lb 36.3 / 59.9 kg | 115 / 176 lb 52.2 / 79.8 kg | 158 / 228 lb 71.7 / 103.4 kg | 193 / 290 lb 87.5 / 131.5 kg |
| 200 lb 90.7 kg | 82 / 137 lb 37.2 / 62.1 kg | 119 / 182 lb 54 / 82.6 kg | 164 / 236 lb 74.4 / 107 kg | 200 / 300 lb 90.7 / 136.1 kg |
| 210 lb 95.3 kg | 85 / 141 lb 38.6 / 64 kg | 123 / 188 lb 55.8 / 85.3 kg | 169 / 244 lb 76.7 / 110.7 kg | 206 / 310 lb 93.4 / 140.6 kg |
| 220 lb 99.8 kg | 88 / 146 lb 39.9 / 66.2 kg | 127 / 194 lb 57.6 / 88 kg | 174 / 252 lb 78.9 / 114.3 kg | 213 / 320 lb 96.6 / 145.1 kg |
| 230 lb 104.3 kg | 90 / 150 lb 40.8 / 68 kg | 130 / 199 lb 59 / 90.3 kg | 180 / 259 lb 81.6 / 117.5 kg | 219 / 330 lb 99.3 / 149.7 kg |
| 240 lb 108.9 kg | 93 / 155 lb 42.2 / 70.3 kg | 134 / 205 lb 60.8 / 93 kg | 185 / 267 lb 83.9 / 121.1 kg | 226 / 339 lb 102.5 / 153.8 kg |
How Your Overhead Squat vs Barbell Front Squat Result Is Calculated
The calculator estimates each max, rates it against the standards for that exercise and bodyweight, then compares the two ratings. Here is the complete process.
1. Estimate a one-rep max from each set
For one rep, it uses the weight entered. For 2–12 reps, it runs both formulas and keeps the lower, less aggressive estimate.
- Epley: weight × (1 + reps ÷ 30)
- Brzycki: weight × 36 ÷ (37 − reps)
A published back-squat study supports estimated-max prediction under its study conditions. It does not independently validate every exercise or population used by this comparison. Estimates are more dependable from clean, difficult, lower-rep sets. See the Back-squat formula validation study and Published discussion of back-squat one-rep-max prediction research.
2. Find the overhead squat strength level
The standards use the sex-specific targets from the individual Overhead Squat tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so heavier lifters are expected to lift more without requiring strength to increase pound for pound.
3. Find the barbell front squat strength level
The standards use the sex-specific front squat thresholds from the individual tool. Targets begin at 190 lb for men and 150 lb for women, then adjust to your exact bodyweight: reference target × (user bodyweight ÷ reference bodyweight) to the two-thirds power.
The target rises more slowly than bodyweight so larger lifters are expected to squat more without requiring strength to increase pound for pound.
4. Compare the two results
Each max receives a level from Beginner through Elite. The lower-level lift is the priority. If the levels match, a priority appears only when one lift is at least 10 points farther from its next level. Otherwise, the result is Balanced.
The result shows which lift ranks lower, not why. Technique, fatigue, training history, and set quality can affect it. Age range is recorded anonymously but does not change the standards.
| Stage | What happens |
|---|---|
| Estimate each max | Use the entered weight for 1 rep; for 2–12 reps, keep the lower formula result. |
| Rate the overhead squat | Adjust overhead squat targets to exact bodyweight with the two-thirds rule. |
| Rate the barbell front squat | Use total-barbell estimated max and adjust targets to exact bodyweight with the two-thirds rule. |
| Compare different levels | Name the lower-level lift as the priority. |
| Compare matching levels | Use Balanced unless the difference in progress toward the next level reaches 10 points. |
Use the calculator above to see both estimated maxes, strength levels, the priority or Balanced result, and both next-level targets.
How Men’s Overhead Squat and Barbell Front Squat Standards Differ
How to read both charts: Choose a strength level, find bodyweight along the bottom, and follow that level’s line. Zero means the two standards are equal. Above zero means the barbell front squat standard is higher; below zero means the overhead squat standard is higher. On a phone, swipe the chart left and right to inspect the full-size lines and labels. The tables provide the exact pounds and kilograms.
What the men’s data shows:
The standards come closest at 120 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
34.9 → 64.4 kg from 120 to 300 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the overhead squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the overhead squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | +35 lb +15.9 kg | +42 lb +19.1 kg | +56 lb +25.4 kg | +77 lb +34.9 kg |
| 130 lb 59 kg | +37 lb +16.8 kg | +44 lb +20 kg | +59 lb +26.8 kg | +81 lb +36.7 kg |
| 140 lb 63.5 kg | +39 lb +17.7 kg | +47 lb +21.4 kg | +62 lb +28.2 kg | +85 lb +38.6 kg |
| 150 lb 68 kg | +41 lb +18.6 kg | +49 lb +22.2 kg | +65 lb +29.4 kg | +90 lb +40.8 kg |
| 160 lb 72.6 kg | +42 lb +19 kg | +50 lb +22.7 kg | +68 lb +30.9 kg | +94 lb +42.6 kg |
| 170 lb 77.1 kg | +44 lb +19.9 kg | +53 lb +24 kg | +70 lb +31.7 kg | +98 lb +44.4 kg |
| 180 lb 81.6 kg | +46 lb +20.9 kg | +55 lb +24.9 kg | +73 lb +33.2 kg | +102 lb +46.2 kg |
| 190 lb 86.2 kg | +48 lb +21.8 kg | +57 lb +25.9 kg | +76 lb +34.5 kg | +105 lb +47.7 kg |
| 200 lb 90.7 kg | +50 lb +22.7 kg | +59 lb +26.8 kg | +79 lb +35.8 kg | +108 lb +49 kg |
| 210 lb 95.3 kg | +51 lb +23.2 kg | +61 lb +27.7 kg | +81 lb +36.7 kg | +112 lb +50.9 kg |
| 220 lb 99.8 kg | +53 lb +24 kg | +62 lb +28.1 kg | +83 lb +37.7 kg | +116 lb +52.6 kg |
| 230 lb 104.3 kg | +55 lb +25 kg | +64 lb +29 kg | +86 lb +39 kg | +119 lb +53.9 kg |
| 240 lb 108.9 kg | +56 lb +25.4 kg | +66 lb +30 kg | +89 lb +40.4 kg | +122 lb +55.3 kg |
| 250 lb 113.4 kg | +58 lb +26.4 kg | +68 lb +30.9 kg | +91 lb +41.2 kg | +126 lb +57.2 kg |
| 260 lb 117.9 kg | +59 lb +26.7 kg | +71 lb +32.2 kg | +93 lb +42.2 kg | +130 lb +59 kg |
| 270 lb 122.5 kg | +61 lb +27.7 kg | +72 lb +32.6 kg | +96 lb +43.5 kg | +133 lb +60.3 kg |
| 280 lb 127 kg | +62 lb +28.2 kg | +74 lb +33.5 kg | +98 lb +44.4 kg | +136 lb +61.7 kg |
| 290 lb 131.5 kg | +64 lb +29 kg | +76 lb +34.4 kg | +101 lb +45.8 kg | +140 lb +63.5 kg |
| 300 lb 136.1 kg | +65 lb +29.5 kg | +77 lb +35 kg | +103 lb +46.7 kg | +142 lb +64.4 kg |
How Women’s Overhead Squat and Barbell Front Squat Standards Differ
What the women’s data shows:
The standards come closest at 100 lb.
Novice, Intermediate, Advanced, and Elite at every displayed bodyweight.
28.5 → 51.3 kg from 100 to 240 lb bodyweight.
How to read the table: Every number is the barbell front squat standard minus the overhead squat standard. A plus sign means the barbell front squat standard is higher. A minus sign means the overhead squat standard is higher.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | +34 lb +15.4 kg | +39 lb +17.7 kg | +46 lb +20.9 kg | +63 lb +28.5 kg |
| 110 lb 49.9 kg | +37 lb +16.8 kg | +42 lb +19 kg | +49 lb +22.2 kg | +68 lb +30.8 kg |
| 120 lb 54.4 kg | +38 lb +17.2 kg | +45 lb +20.4 kg | +52 lb +23.6 kg | +72 lb +32.7 kg |
| 130 lb 59 kg | +41 lb +18.6 kg | +47 lb +21.3 kg | +54 lb +24.5 kg | +75 lb +34.1 kg |
| 140 lb 63.5 kg | +43 lb +19.5 kg | +49 lb +22.3 kg | +57 lb +25.9 kg | +79 lb +35.8 kg |
| 150 lb 68 kg | +45 lb +20.5 kg | +52 lb +23.5 kg | +60 lb +27.3 kg | +83 lb +37.7 kg |
| 160 lb 72.6 kg | +47 lb +21.3 kg | +55 lb +24.9 kg | +63 lb +28.5 kg | +87 lb +39.5 kg |
| 170 lb 77.1 kg | +49 lb +22.2 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +91 lb +41.3 kg |
| 180 lb 81.6 kg | +51 lb +23.2 kg | +58 lb +26.4 kg | +68 lb +30.9 kg | +94 lb +42.6 kg |
| 190 lb 86.2 kg | +52 lb +23.6 kg | +61 lb +27.6 kg | +70 lb +31.7 kg | +97 lb +44 kg |
| 200 lb 90.7 kg | +55 lb +24.9 kg | +63 lb +28.6 kg | +72 lb +32.6 kg | +100 lb +45.4 kg |
| 210 lb 95.3 kg | +56 lb +25.4 kg | +65 lb +29.5 kg | +75 lb +34 kg | +104 lb +47.2 kg |
| 220 lb 99.8 kg | +58 lb +26.3 kg | +67 lb +30.4 kg | +78 lb +35.4 kg | +107 lb +48.5 kg |
| 230 lb 104.3 kg | +60 lb +27.2 kg | +69 lb +31.3 kg | +79 lb +35.9 kg | +111 lb +50.4 kg |
| 240 lb 108.9 kg | +62 lb +28.1 kg | +71 lb +32.2 kg | +82 lb +37.2 kg | +113 lb +51.3 kg |
Overhead Squat and Barbell Front Squat Exercises Used by This Calculator
This calculator uses a strict overhead squat and a full-depth barbell front squat. Use strict canonical Overhead Squat and Barbell Front Squat tests. Do not mix variations, assistance, partial range, momentum, or different load conventions.
Use a strict, repeatable Overhead Squat
Follow the individual Overhead Squat calculator’s canonical setup, load convention, range of motion, and finish rules. Keep the same setup when retesting.
Keep the bar in the front rack through full depth
Enter the bar plus all plates. Support the bar across the front of the shoulders, descend under control until the hip crease is below the top of the knee, and stand to full lockout while retaining the front rack. Do not enter per-side plates, back squats, Zercher or goblet squats, Smith or machine squats, partial reps, assisted reps, or reps that lose the front rack.
Enter one recent Overhead Squat result and one recent Barbell Front Squat result
Enter the canonical load and a whole number of strict repetitions for each exercise. Pounds and kilograms can be mixed.
Related Tools
- Overhead Squat — View the individual Overhead Squat standards and next strength-level target.
- Barbell Front Squat — View the individual Barbell Front Squat standards and next strength-level target.
- Barbell Back Squat (High-Bar, Full Depth) — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Box Squats — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Clean And Jerk — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Barbell Hack Squat — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.