Reference

Strength Standards

Explore strength standards for popular lifts and compare your performance across different bodyweights, exercises and experience levels.

By Updated Provisional data

What Are Strength Standards?

Strength standards are reference points used to compare lifting performance. They show how a lift — usually a one-rep max — compares with typical results for lifters who share some of your characteristics, such as gender and bodyweight.

Standards are reference information, not a universal measure of athletic ability. Different sources can give different numbers for the same lift, because standards vary with:

  • Methodology
  • Population
  • Equipment
  • Exercise technique
  • Training experience
  • Bodyweight
  • Age
  • Gender
Interactive standards

Strength standards by lift and bodyweight

Choose a lift, gender and unit to see the reference one-rep max for each level. Add your bodyweight to highlight it in the table.

Filters

Gender
Unit
Exercise
Optional

Highlights your bodyweight in the table.

Highlights a level column.

Compare your lift

Enter your bodyweight above and one recent set to see where it falls.

Provisional data
BodyweightBeginnerSelectedNoviceSelectedIntermediateSelectedAdvancedSelectedEliteSelected
50 kg37.562.575100125
60 kg457590120150
70 kg52.587.5105140175
80 kg60100120160200
90 kg67.5112.5135180225
100 kg75125150200250
110 kg82.5137.5165220275
120 kg90150180240300
130 kg97.5162.5195260325
140 kg105175210280350

Values are the estimated one-rep max needed to reach each level, rounded to the nearest 2.5 kg. They are provisional reference values based on bodyweight ratios, pending a verified standards dataset. See “How our strength standards work” below.

Strength Levels Explained

Each level is a reference point along a range. A level describes where a lift sits compared with the reference values — it is not a judgement of the person lifting it.

  1. Beginner

    What it represents
    A starting point: lifters who are new to the exercise or to structured training.
    How to read it
    Reaching this level usually reflects learning the movement and building consistency.

  2. Novice

    What it represents
    Lifters who train regularly and are still adding weight quickly.
    How to read it
    A sign that consistent practice is paying off; steady progress is typical here.

  3. Intermediate

    What it represents
    Several months to a few years of consistent training with solid technique.
    How to read it
    Progress usually slows and depends more on planned programming.

  4. Advanced

    What it represents
    Years of dedicated training, with strength that is high relative to bodyweight.
    How to read it
    Further gains tend to come slowly, over months rather than weeks.

  5. Elite

    What it represents
    Performance near the top of what trained lifters typically reach.
    How to read it
    Commonly associated with experienced competitive strength athletes.

Every level is a reference point, not a target everyone should aim for. The right goal depends on your training history, age, health and what you want from training.

Standards by Lift

Each lift's reference levels, shown as multiples of bodyweight. Open a lift in the interactive table to see weights for your bodyweight.

Squat Strength Standards

The back squat trains the legs and hips and is one of the three powerlifting lifts. Because it uses large muscle groups, squat standards are usually higher than those for upper-body lifts.

Exercise definition: Barbell back squat to at least parallel depth.

Use our calculator to estimate your squat one-rep max, or read how to calculate your squat 1RM.

View squat standards in the table
GenderBeginnerNoviceIntermediateAdvancedElite
Male0.75×1.25×1.5×2×2.5×
Female0.5×0.75×1.25×1.5×2×

Bench Press Strength Standards

The bench press is the most common upper-body strength test. Standards are lower than for the squat and deadlift, and the gap between men and women is typically larger for upper-body lifts.

Exercise definition: Barbell bench press, lowered to the chest and pressed to straight arms.

Use our calculator to estimate your bench press one-rep max, or read how to calculate your bench press 1RM.

View bench press standards in the table
GenderBeginnerNoviceIntermediateAdvancedElite
Male0.5×0.75×1×1.5×2×
Female0.25×0.5×0.75×1×1.25×

Deadlift Strength Standards

The deadlift lifts the bar from the floor to a standing position and usually allows the heaviest loads of the main lifts, so its standards are the highest.

Exercise definition: Barbell deadlift from the floor, conventional or sumo stance.

Use our calculator to estimate your deadlift one-rep max, or read how to calculate your deadlift 1RM.

View deadlift standards in the table
GenderBeginnerNoviceIntermediateAdvancedElite
Male1×1.5×2×2.5×3×
Female0.5×1×1.25×1.75×2.25×

Overhead Press Strength Standards

The overhead press moves the bar from the shoulders to overhead using the shoulders and arms. It uses smaller muscle groups, so its standards are the lowest of the five lifts here.

Exercise definition: Standing barbell overhead press, without leg drive.

Use our calculator to estimate your overhead press one-rep max, or read what a one-rep max is.

View overhead press standards in the table
GenderBeginnerNoviceIntermediateAdvancedElite
Male0.4×0.55×0.75×1×1.25×
Female0.2×0.35×0.5×0.65×0.8×

Barbell Row Strength Standards

The barbell row is a pulling exercise for the upper back. It is often used to balance pressing movements, and technique varies more between lifters than for the other lifts.

Exercise definition: Bent-over barbell row, pulled to the lower chest or upper abdomen.

Use our calculator to estimate your barbell row one-rep max, or read how one-rep max estimates work.

View barbell row standards in the table
GenderBeginnerNoviceIntermediateAdvancedElite
Male0.5×0.75×1×1.25×1.5×
Female0.25×0.4×0.65×0.9×1.15×

For an overall picture, check any lift with the Strength Level Calculator, or estimate a max for any exercise with the one-rep max calculator.

How to Use Strength Standards

  1. Select your exercise

    Choose the lift you want to compare in the table filters.

  2. Select your bodyweight

    Enter your bodyweight to highlight your row, in kg or lb.

  3. Select your gender

    Standards differ by gender, so choose the one that applies.

  4. Find your current performance

    Use your one-rep max. If you only know a set of several reps, estimate it with a calculator.

  5. Compare with the reference

    See which level your one-rep max reaches at your bodyweight.

  6. Use it as a general reference

    Treat the level as a guide for goal setting, not a verdict on your fitness.

A strength level describes one lift, at one point in time, against one set of reference values. It does not measure your overall fitness, endurance, mobility or health, and a “lower” level is not a problem to fix. Most people get more value from tracking their own progress over time. If you only know a set of several repetitions, estimate your max first with our one-rep max calculatoror read how to calculate your strength level.

Why Bodyweight Matters

There are two common ways to describe strength. Absolute strength is the total weight you can lift. Relative strength is that weight compared with your bodyweight — for example, a squat of 1.5 times bodyweight.

Heavier lifters can generally lift more in absolute terms, partly because they tend to carry more muscle. Comparing absolute numbers alone would therefore favour heavier lifters, while comparing only bodyweight ratios tends to favour lighter lifters. That is why standards are shown by bodyweight: they let you compare yourself with people of a similar size.

Our current reference values use a single bodyweight multiple per level, so the reference weight rises in direct proportion to bodyweight. This is a simplification: for heavier lifters it may set the bar higher than other methods would, and for lighter lifters lower.

Strength Standards vs 1RM

What 1RM means

Your one-rep max (1RM) is the heaviest weight you can lift for a single repetition with good technique. It can be tested directly or estimated from a set of several reps.

What standards mean

Strength standards are reference values that place a 1RM into a level, taking account of the exercise, bodyweight and gender.

How they relate

Your 1RM is the input; the standard is the comparison. To use the table, you need a 1RM — measured or estimated — for the lift you want to compare.

Estimate your max with the one-rep max calculator, or learn more in What Is One Rep Max (1RM)?. If you train by effort, our guide to RPE in strength training and the RPE calculator explain how effort relates to your max.

How Our Strength Standards Work

Data methodology
Each level is defined by one bodyweight multiple per lift and gender (one-rep max ÷ bodyweight). These multiples are approximate reference values; they were not derived from a survey or dataset of lifters, and they do not represent all lifters.
Classification methodology
The reference one-rep max for a level is the level's multiple × your bodyweight. A lift reaches a level when its one-rep max is at or above that value; lifts below the Beginner value are shown as Beginner. When you enter a set of several reps, the one-rep max is estimated as the average of five published 1RM formulas — the same method as the One Rep Max Calculator.
Exercise definitions
Squat: barbell back squat to at least parallel. Bench press: barbell bench press to the chest. Deadlift: barbell deadlift from the floor, conventional or sumo. Overhead press: standing barbell press without leg drive. Barbell row: bent-over barbell row. All assume full-range reps with minimal supportive equipment.
Units
Values can be shown in kilograms or pounds, converted with the exact definition 1 lb = 0.45359237 kg. Table values are rounded to the nearest 2.5 kg or 5 lb.
Bodyweight categories
The table shows reference rows every 10 kg (or 20 lb). If you enter your own bodyweight, a row for your exact bodyweight is added and highlighted. Age is not currently taken into account.
How updates are handled
When the reference values or methods change, this page and the Strength Level Calculator are updated together, and the “Updated” date at the top of the page changes.

Questions about our methods, or spotted an error? Please contact Strength Level Calculator. You can read more about how our calculators work and who writes and reviews this content.

Limitations of Strength Standards

  • Training background

    People start from different places and progress at different rates, so the time taken to reach a level varies widely.

  • Equipment

    Lifting belts, knee sleeves, wraps and supportive suits can change how much can be lifted. Our standards assume minimal equipment.

  • Lifting standards

    Squat depth, a pause on the bench or strict pressing all change the weight lifted. Standards assume consistent, full-range reps.

  • Technique

    Differences in technique and leverage mean two lifters of the same bodyweight may lift very different amounts.

  • Age

    Strength tends to change with age. Our current reference values do not adjust for age.

  • Body composition

    Two people with the same bodyweight can carry different amounts of muscle, which affects strength relative to bodyweight.

  • Exercise variations

    Front squats, incline presses or trap-bar deadlifts are different exercises and should not be compared with these standards.

  • Dataset limitations

    Our current values are provisional bodyweight ratios, not a survey of lifters. They do not represent every population.

  • Strength Level Calculator

    Compare a lift with strength standards for your bodyweight, sex and age, from beginner to elite.

  • 1RM Calculator

    Estimate your one-rep max from the weight and reps of any set, with a percentage chart for training.

  • Squat Calculator

    Estimate your squat one-rep max from a submaximal set and see training weights at common percentages.

  • Bench Press Calculator

    Estimate your bench press one-rep max and see how it compares with bench press strength standards.

  • Deadlift Calculator

    Estimate your deadlift one-rep max and see how it compares with deadlift strength standards.

  • RPE Calculator

    Turn a set’s weight, reps and RPE into an estimated one-rep max and working weights for other sets.

Strength Training Guides

Guides that explain the ideas behind the standards and calculators.

Browse everything in our strength training guides.

Frequently Asked Questions

What are strength standards?

Strength standards are reference points that show how a lift compares with typical results for lifters of a similar bodyweight and the same gender. They are usually grouped into levels, such as Beginner, Novice, Intermediate, Advanced and Elite.

How are strength standards calculated?

Methods differ between sources. Some are based on data from many lifters; others use bodyweight multiples. On this site, each level is currently defined as a multiple of bodyweight for each lift and gender, and the reference one-rep max is that multiple times your bodyweight. These are provisional values, as explained in the methodology section on this page.

What is a good squat for my bodyweight?

It depends on your training experience, gender and goals. Select Squat and enter your bodyweight in the table on this page to see the reference one-rep max for each level. Many people find it more useful to compare with their own past lifts than with any single number.

What is a good bench press for my bodyweight?

Bench press standards are lower than squat and deadlift standards because the lift uses smaller muscle groups. Select Bench Press in the table and enter your bodyweight to see the reference values for each level.

What is a good deadlift for my bodyweight?

The deadlift usually allows the heaviest loads of the main lifts, so its standards are the highest. Select Deadlift in the table and enter your bodyweight to see the reference values for each level.

How do I compare my strength level?

Enter your bodyweight, choose your exercise, and add the weight and repetitions from a recent set in the “Compare your lift” form on this page. It estimates your one-rep max and shows which level it reaches. You can also use the Strength Level Calculator.

Do strength standards differ by gender?

Yes. Most standards are published separately for men and women, reflecting typical differences in muscle mass. The difference is usually larger for upper-body lifts than for lower-body lifts.

Do strength standards change with bodyweight?

Yes. Heavier lifters can generally lift more in absolute terms, so the reference weight for each level rises with bodyweight. In our current bodyweight-ratio approach the reference weight rises in direct proportion to bodyweight, which is a simplification.

Are strength standards universal?

No. Different sources use different data, methods and definitions, so their numbers differ. Standards describe typical ranges for a particular approach, not universal measures of athletic ability.

How accurate are strength standards?

They are approximations. Their usefulness depends on the data and method behind them, and on how closely you match the lifters they describe. Our current values are provisional, so treat the levels as a general guide rather than a precise assessment.

Check Your Strength Level

Enter one recent set to see where your lift falls on the reference levels.

Calculate Your Strength