Female Strength Standards (lb)

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

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Bench Press Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
90194071111157
100234679121169
110275287130180
120325894139190
1303663101148200
1404069108156209
1504374114163218
1604779120170227
1705183126177235
1805588132184242
1905893137191250
2006297143197257
21065101148203264
22068105153209270
23072109157214277
24075113162220283
25078117167225289
26081121171230295
lb
lb
years old

Squat Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
903971114167226
1004679124179241
1105187134191254
1205794143201267
13063101152212279
14068108160222290
15073115168231301
16078121175240311
17083127183248320
18088133190256329
19093138196264338
20097144203272347
210101149209279355
220106154215286363
230110159221293371
240114164227299378
250118169232306385
260122173238312392
lb
lb
years old

Deadlift Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
905490139198264
1006199150211279
11067108161224294
12074116171235307
13080124180246319
14086131189257331
15092138197267343
16097145205276353
170103152213285363
180108158221294373
190113164228302382
200118170235310391
210123176241317400
220127181248325408
230132186254332416
240136192260339424
250140197266345431
260144201272352438
lb
lb
years old

Shoulder Press Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
9016315278107
10019355683114
11022386189120
12024426594126
13026456999132
140294873103137
150315177108142
160335480112147
170365683116151
180385987119156
190406290123160
200426493127164
210446796130168
220466998133171
2304771101136175
2404973104139178
2505176106142182
2605378109145185
lb
lb
years old

Barbell Curl Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
90719386292
100921416798
11010244571103
12012264875108
13013295179112
14015315483117
15016335686121
16018355990125
17019376293128
18021396496132
19022416799135
200234369102139
210254471104142
220264673107145
230274875109148
240284977112151
250295179114153
260315281116156
lb
lb
years old

Bent Over Row Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
90234270104143
100254674109149
110284979115155
120305282119161
130325586124166
140345890128171
150366193132175
160386396136180
170406699139184
1804268102143188
1904470105146192
2004673108149195
2104775110152199
2204977113155202
2305179115158205
2405281117161208
2505483120163211
2605584122166214
lb
lb
years old

Power Clean Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
90426390121156
100466896128164
1105073102135171
1205478107141178
1305782112147185
1406186117153191
1506490122158197
1606894126163203
1707197130168208
18074101134172213
19076104138177218
20079108142181223
21082111145185227
22085114149189232
23087117152193236
24090119156196240
25092122159200244
26094125162203247
lb
lb
years old

Rate Your Lifts Against Other People

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

Calculate Your Strength

What do the strength standards mean?

Beginner Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.
Novice Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.
Intermediate Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.
Advanced Stronger than 80% of lifters. An advanced lifter has progressed for over five years.
Elite Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.