Female Strength Standards (kg)

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

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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Bench Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.2 18 x0.44 32 x0.79 50 x1.24 71 x1.77
45 10 x0.23 21 x0.46 35 x0.79 54 x1.21 76 x1.69
50 12 x0.24 23 x0.47 39 x0.78 59 x1.17 81 x1.63
55 14 x0.25 26 x0.47 42 x0.77 63 x1.14 86 x1.57
60 16 x0.26 28 x0.47 46 x0.76 67 x1.11 91 x1.51
65 18 x0.27 31 x0.47 49 x0.75 70 x1.08 95 x1.46
70 19 x0.28 33 x0.47 51 x0.73 74 x1.05 99 x1.41
75 21 x0.28 35 x0.47 54 x0.72 77 x1.03 103 x1.37
80 23 x0.28 37 x0.47 57 x0.71 80 x1 106 x1.33
85 24 x0.29 39 x0.46 59 x0.7 83 x0.98 110 x1.29
90 26 x0.29 41 x0.46 62 x0.69 86 x0.96 113 x1.26
95 27 x0.29 43 x0.46 64 x0.67 89 x0.94 116 x1.22
100 29 x0.29 45 x0.45 66 x0.66 92 x0.92 119 x1.19
105 30 x0.29 47 x0.45 69 x0.65 94 x0.9 122 x1.16
110 32 x0.29 49 x0.44 71 x0.64 97 x0.88 125 x1.14
115 33 x0.29 51 x0.44 73 x0.63 99 x0.86 128 x1.11
120 35 x0.29 52 x0.44 75 x0.62 101 x0.84 130 x1.09
All 16 30 49 72 99

These female standards were last updated August and are based on 122,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Deadlift Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 23 x0.57 39 x0.98 61 x1.52 87 x2.17 116 x2.91
45 26 x0.58 43 x0.96 66 x1.46 93 x2.07 124 x2.75
50 29 x0.58 47 x0.95 71 x1.42 99 x1.98 130 x2.61
55 32 x0.59 51 x0.93 75 x1.37 104 x1.9 137 x2.48
60 35 x0.58 55 x0.91 80 x1.33 110 x1.83 142 x2.37
65 38 x0.58 58 x0.89 84 x1.29 114 x1.76 148 x2.28
70 40 x0.58 61 x0.87 88 x1.25 119 x1.7 153 x2.19
75 43 x0.57 64 x0.86 91 x1.22 123 x1.64 158 x2.1
80 45 x0.57 67 x0.84 95 x1.19 127 x1.59 162 x2.03
85 48 x0.56 70 x0.82 98 x1.16 131 x1.54 167 x1.96
90 50 x0.55 73 x0.81 101 x1.13 135 x1.5 171 x1.9
95 52 x0.55 75 x0.79 104 x1.1 138 x1.46 175 x1.84
100 54 x0.54 78 x0.78 107 x1.07 142 x1.42 179 x1.79
105 56 x0.54 80 x0.77 110 x1.05 145 x1.38 183 x1.74
110 58 x0.53 83 x0.75 113 x1.03 148 x1.35 186 x1.69
115 60 x0.52 85 x0.74 116 x1.01 151 x1.32 190 x1.65
120 62 x0.52 87 x0.73 118 x0.99 154 x1.29 193 x1.61
All 36 57 84 116 152

These female standards were last updated August and are based on 122,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Squat Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 17 x0.41 31 x0.77 50 x1.25 74 x1.85 101 x2.53
45 19 x0.43 34 x0.76 55 x1.22 80 x1.77 108 x2.4
50 22 x0.44 38 x0.76 59 x1.18 85 x1.7 114 x2.29
55 25 x0.45 41 x0.75 63 x1.15 90 x1.64 120 x2.18
60 27 x0.45 44 x0.74 67 x1.12 95 x1.58 125 x2.09
65 29 x0.45 47 x0.73 71 x1.09 99 x1.52 130 x2.01
70 32 x0.45 50 x0.72 74 x1.06 103 x1.47 135 x1.93
75 34 x0.45 53 x0.71 78 x1.04 107 x1.43 140 x1.86
80 36 x0.45 56 x0.7 81 x1.01 111 x1.39 144 x1.8
85 38 x0.45 58 x0.68 84 x0.99 114 x1.35 148 x1.74
90 40 x0.44 61 x0.67 87 x0.97 118 x1.31 152 x1.69
95 42 x0.44 63 x0.66 90 x0.94 121 x1.28 156 x1.64
100 44 x0.44 65 x0.65 92 x0.92 124 x1.24 159 x1.59
105 46 x0.43 68 x0.64 95 x0.91 127 x1.21 163 x1.55
110 47 x0.43 70 x0.63 98 x0.89 130 x1.18 166 x1.51
115 49 x0.43 72 x0.62 100 x0.87 133 x1.16 169 x1.47
120 51 x0.42 74 x0.61 102 x0.85 136 x1.13 172 x1.43
All 27 46 70 99 132

These female standards were last updated August and are based on 127,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Shoulder Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 7 x0.18 14 x0.35 24 x0.59 36 x0.89 49 x1.23
45 9 x0.19 16 x0.35 26 x0.57 38 x0.85 52 x1.16
50 10 x0.19 17 x0.35 28 x0.56 41 x0.81 55 x1.1
55 11 x0.2 19 x0.34 30 x0.54 43 x0.78 58 x1.05
60 12 x0.2 20 x0.34 32 x0.53 45 x0.75 60 x1.01
65 13 x0.2 22 x0.33 33 x0.51 47 x0.73 63 x0.97
70 14 x0.2 23 x0.33 35 x0.5 49 x0.7 65 x0.93
75 15 x0.2 24 x0.32 36 x0.49 51 x0.68 67 x0.89
80 16 x0.2 26 x0.32 38 x0.47 53 x0.66 69 x0.86
85 17 x0.2 27 x0.31 39 x0.46 54 x0.64 71 x0.83
90 18 x0.2 28 x0.31 41 x0.45 56 x0.62 73 x0.81
95 19 x0.2 29 x0.3 42 x0.44 57 x0.6 75 x0.78
100 20 x0.2 30 x0.3 43 x0.43 59 x0.59 76 x0.76
105 20 x0.19 31 x0.29 44 x0.42 60 x0.57 78 x0.74
110 21 x0.19 32 x0.29 46 x0.41 62 x0.56 79 x0.72
115 22 x0.19 33 x0.29 47 x0.41 63 x0.55 81 x0.7
120 23 x0.19 34 x0.28 48 x0.4 64 x0.54 82 x0.69
All 12 21 33 48 64

These female standards were last updated August and are based on 29,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Power Clean Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 19 x0.47 28 x0.7 39 x0.99 53 x1.32 68 x1.69
45 21 x0.46 30 x0.68 42 x0.94 56 x1.25 71 x1.59
50 23 x0.46 33 x0.66 45 x0.9 60 x1.19 75 x1.5
55 25 x0.45 35 x0.64 48 x0.87 62 x1.14 78 x1.42
60 26 x0.44 37 x0.62 50 x0.84 65 x1.09 81 x1.36
65 28 x0.43 39 x0.6 52 x0.81 68 x1.04 84 x1.3
70 30 x0.42 41 x0.58 55 x0.78 70 x1 87 x1.24
75 31 x0.42 43 x0.57 57 x0.76 73 x0.97 90 x1.19
80 33 x0.41 44 x0.55 59 x0.73 75 x0.93 92 x1.15
85 34 x0.4 46 x0.54 60 x0.71 77 x0.9 94 x1.11
90 35 x0.39 48 x0.53 62 x0.69 79 x0.88 97 x1.07
95 37 x0.39 49 x0.52 64 x0.67 81 x0.85 99 x1.04
100 38 x0.38 50 x0.5 66 x0.66 83 x0.83 101 x1.01
105 39 x0.37 52 x0.49 67 x0.64 84 x0.8 103 x0.98
110 40 x0.37 53 x0.48 69 x0.62 86 x0.78 105 x0.95
115 41 x0.36 54 x0.47 70 x0.61 88 x0.76 106 x0.92
120 42 x0.35 56 x0.46 72 x0.6 89 x0.74 108 x0.9
All 27 38 52 68 86

These female standards were last updated August and are based on 16,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Barbell Curl Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 3 x0.08 9 x0.22 17 x0.43 28 x0.7 41 x1.03
45 4 x0.09 10 x0.22 19 x0.41 30 x0.67 44 x0.97
50 5 x0.1 11 x0.22 20 x0.4 32 x0.64 46 x0.92
55 5 x0.1 12 x0.22 22 x0.39 34 x0.61 48 x0.87
60 6 x0.1 13 x0.22 23 x0.38 35 x0.59 50 x0.83
65 7 x0.1 14 x0.21 24 x0.37 37 x0.57 52 x0.8
70 7 x0.11 15 x0.21 25 x0.36 38 x0.55 54 x0.77
75 8 x0.11 16 x0.21 26 x0.35 40 x0.53 55 x0.74
80 9 x0.11 17 x0.21 27 x0.34 41 x0.51 57 x0.71
85 9 x0.11 17 x0.2 28 x0.34 42 x0.5 58 x0.69
90 10 x0.11 18 x0.2 29 x0.33 44 x0.48 60 x0.66
95 10 x0.11 19 x0.2 30 x0.32 45 x0.47 61 x0.64
100 11 x0.11 20 x0.2 31 x0.31 46 x0.46 62 x0.62
105 11 x0.11 20 x0.19 32 x0.31 47 x0.45 64 x0.61
110 12 x0.11 21 x0.19 33 x0.3 48 x0.44 65 x0.59
115 12 x0.11 22 x0.19 34 x0.29 49 x0.43 66 x0.57
120 13 x0.11 22 x0.19 35 x0.29 50 x0.42 67 x0.56
All 6 14 24 37 53

These female standards were last updated August and are based on 13,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Bent Over Row Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 10 x0.24 19 x0.46 31 x0.77 46 x1.16 64 x1.6
45 11 x0.24 20 x0.45 33 x0.73 49 x1.09 67 x1.49
50 12 x0.24 22 x0.43 35 x0.69 51 x1.02 70 x1.39
55 13 x0.23 23 x0.42 36 x0.66 53 x0.97 72 x1.31
60 14 x0.23 24 x0.4 38 x0.63 55 x0.92 74 x1.24
65 15 x0.23 25 x0.39 40 x0.61 57 x0.88 76 x1.18
70 16 x0.22 27 x0.38 41 x0.59 59 x0.84 78 x1.12
75 16 x0.22 28 x0.37 42 x0.56 60 x0.8 80 x1.07
80 17 x0.22 29 x0.36 44 x0.54 62 x0.77 82 x1.02
85 18 x0.21 30 x0.35 45 x0.53 63 x0.74 84 x0.98
90 19 x0.21 31 x0.34 46 x0.51 65 x0.72 85 x0.95
95 19 x0.2 31 x0.33 47 x0.5 66 x0.69 87 x0.91
100 20 x0.2 32 x0.32 48 x0.48 67 x0.67 88 x0.88
105 21 x0.2 33 x0.32 49 x0.47 68 x0.65 90 x0.85
110 21 x0.2 34 x0.31 50 x0.46 70 x0.63 91 x0.83
115 22 x0.19 35 x0.3 51 x0.44 71 x0.61 92 x0.8
120 23 x0.19 36 x0.3 52 x0.43 72 x0.6 93 x0.78
All 14 25 40 57 77

These female standards were last updated August and are based on 12,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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.