Weightlifting Strength Standards

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

Our strength standards are based on over two million lifts entered by Strength Level users.

By Exercise


Bench 3,425,000 lifts Squat 1,953,000 lifts Deadlift 2,044,000 lifts Shoulder Press 543,000 lifts Barbell Curl 297,000 lifts Bent Over Row 187,000 lifts Front Squat 188,000 lifts Romanian Deadlift 8,000 lifts Hex Bar Deadlift 8,000 lifts Hip Thrust 5,000 lifts Upright Row (experimental) Good Morning (experimental)


Pull Ups 229,000 lifts Push Ups 34,000 lifts Dips 91,000 lifts


Power Clean 185,000 lifts Clean & Jerk 46,000 lifts Snatch 44,000 lifts Clean 33,000 lifts Push Press 31,000 lifts Clean & Press 74,000 lifts


Dumbbell Curl 59,000 lifts Dumbbell Bench Press 65,000 lifts Dumbbell Shoulder Press 37,000 lifts Dumbbell Lateral Raise 7,000 lifts Dumbbell Row 19,000 lifts Dumbbell Front Raise (experimental)


Lat Pulldown 18,000 lifts Sled Leg Press 13,000 lifts Horizontal Leg Press 9,000 lifts + More Exercises

Printable Sheets

Rate Your Lifts

The Strength Level Calculator can show your exact level of strength at any bodyweight.

You can also specify the number of repetitions and it will estimate your one-rep max.

Calculate Your Strength