Front Squat strength standards

Where does your best set land?

Type a set and it lands on the ladder.

The ladder

One-rep max at each level. Switch the units above; the ladder follows.

Level	Men	Women
Iron I	start	start
Iron II	107 lb	54.5 lb
Iron III	115 lb	59.5 lb
Bronze I	123 lb	64.5 lb
Bronze II	132 lb	70.5 lb
Bronze III	140 lb	75.5 lb
Silver I	149 lb	81 lb
Silver II	159 lb	87 lb
Silver III	169 lb	93.5 lb
Gold I	179 lb	100 lb
Gold II	189 lb	106 lb
Gold III	199 lb	113 lb
Platinum I	210 lb	120 lb
Platinum II	221 lb	128 lb
Platinum III	233 lb	136 lb
Diamond I	245 lb	143 lb
Diamond II	256 lb	151 lb
Diamond III	269 lb	159 lb
Phoenix I	281 lb	168 lb
Phoenix II	295 lb	177 lb
Phoenix III	308 lb	185 lb
Dragon I	321 lb	194 lb
Dragon II	335 lb	204 lb
Dragon III	349 lb	214 lb
Olympian	364 lb	224 lb

How Compound reads it

• Your best set counts. The app estimates a one-rep max from any set: the weight times one plus the reps over thirty, with reps capped at 12. 155 lb for 5 reps estimates 180.8 lb, which clears Gold I at 179 lb on the men's ladder.
• The ladders are read at a reference bodyweight, 180 lb for men and 140 lb for women, and anchored to strength data for people who lift. Iron I is where the map places everyone to start; Iron II is the first gate.
• A rank, once earned, is kept. The map's level can step back when a weight is missed; the rank you reached does not.
• The app uses your profile's ladder. Pick the men's or the women's ladder above to read the one that applies to you.

The other ranked lifts