Female Strength Standards (lb)

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.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Bench Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 168 x1.68
110 27 x0.24 52 x0.47 86 x0.78 129 x1.17 178 x1.62
120 31 x0.25 57 x0.47 92 x0.77 137 x1.14 188 x1.57
130 34 x0.26 62 x0.47 99 x0.76 145 x1.11 197 x1.51
140 38 x0.27 66 x0.47 105 x0.75 152 x1.09 205 x1.47
150 41 x0.28 71 x0.47 110 x0.74 159 x1.06 213 x1.42
160 45 x0.28 75 x0.47 116 x0.72 165 x1.03 221 x1.38
170 48 x0.28 80 x0.47 121 x0.71 172 x1.01 228 x1.34
180 51 x0.28 84 x0.47 126 x0.7 178 x0.99 235 x1.31
190 54 x0.29 88 x0.46 131 x0.69 184 x0.97 242 x1.27
200 57 x0.29 92 x0.46 136 x0.68 189 x0.95 248 x1.24
210 60 x0.29 95 x0.45 141 x0.67 195 x0.93 254 x1.21
220 63 x0.29 99 x0.45 145 x0.66 200 x0.91 260 x1.18
230 66 x0.29 103 x0.45 149 x0.65 205 x0.89 266 x1.16
240 69 x0.29 106 x0.44 154 x0.64 210 x0.87 272 x1.13
250 72 x0.29 109 x0.44 158 x0.63 215 x0.86 277 x1.11
260 74 x0.29 113 x0.43 162 x0.62 219 x0.84 282 x1.09

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

Squat Standards (female)

BW Beg. Nov. Int. Adv. Elite
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 238 x2.38
110 49 x0.45 84 x0.76 130 x1.18 187 x1.7 250 x2.28
120 54 x0.45 90 x0.75 138 x1.15 197 x1.64 262 x2.18
130 59 x0.45 97 x0.74 146 x1.12 206 x1.58 272 x2.09
140 64 x0.46 103 x0.73 153 x1.1 214 x1.53 282 x2.01
150 68 x0.45 108 x0.72 160 x1.07 223 x1.48 291 x1.94
160 73 x0.45 114 x0.71 167 x1.04 230 x1.44 300 x1.88
170 77 x0.45 119 x0.7 173 x1.02 238 x1.4 309 x1.82
180 81 x0.45 124 x0.69 180 x1 245 x1.36 317 x1.76
190 85 x0.45 129 x0.68 185 x0.98 252 x1.33 325 x1.71
200 89 x0.44 134 x0.67 191 x0.96 259 x1.29 332 x1.66
210 92 x0.44 139 x0.66 197 x0.94 265 x1.26 340 x1.62
220 96 x0.44 143 x0.65 202 x0.92 271 x1.23 347 x1.58
230 100 x0.43 147 x0.64 207 x0.9 277 x1.2 353 x1.54
240 103 x0.43 151 x0.63 212 x0.88 283 x1.18 360 x1.5
250 107 x0.43 156 x0.62 217 x0.87 288 x1.15 366 x1.46
260 110 x0.42 160 x0.61 222 x0.85 294 x1.13 372 x1.43

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

Deadlift Standards (female)

BW Beg. Nov. Int. Adv. Elite
100 58 x0.58 95 x0.95 145 x1.45 205 x2.05 272 x2.72
110 64 x0.58 103 x0.94 155 x1.41 217 x1.97 285 x2.59
120 70 x0.58 111 x0.93 164 x1.37 228 x1.9 298 x2.48
130 76 x0.58 118 x0.91 173 x1.33 238 x1.83 309 x2.38
140 81 x0.58 125 x0.89 181 x1.29 248 x1.77 321 x2.29
150 87 x0.58 132 x0.88 189 x1.26 257 x1.71 331 x2.21
160 92 x0.57 138 x0.86 197 x1.23 266 x1.66 341 x2.13
170 97 x0.57 144 x0.85 204 x1.2 274 x1.61 351 x2.06
180 102 x0.57 150 x0.83 211 x1.17 282 x1.57 360 x2
190 106 x0.56 156 x0.82 218 x1.15 290 x1.53 368 x1.94
200 111 x0.55 161 x0.81 224 x1.12 297 x1.49 377 x1.88
210 115 x0.55 167 x0.79 230 x1.1 304 x1.45 385 x1.83
220 120 x0.54 172 x0.78 236 x1.07 311 x1.42 393 x1.78
230 124 x0.54 177 x0.77 242 x1.05 318 x1.38 400 x1.74
240 128 x0.53 181 x0.76 248 x1.03 324 x1.35 407 x1.7
250 132 x0.53 186 x0.74 253 x1.01 331 x1.32 414 x1.66
260 135 x0.52 191 x0.73 259 x0.99 337 x1.3 421 x1.62

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
100 20 x0.2 36 x0.36 58 x0.58 85 x0.85 117 x1.17
110 22 x0.2 39 x0.35 62 x0.56 90 x0.82 122 x1.11
120 24 x0.2 42 x0.35 66 x0.55 95 x0.79 128 x1.06
130 26 x0.2 45 x0.35 69 x0.53 99 x0.76 133 x1.02
140 29 x0.2 48 x0.34 73 x0.52 103 x0.74 138 x0.98
150 31 x0.2 50 x0.34 76 x0.51 107 x0.72 142 x0.95
160 33 x0.2 53 x0.33 79 x0.5 111 x0.69 146 x0.91
170 35 x0.2 55 x0.32 82 x0.48 114 x0.67 150 x0.88
180 36 x0.2 58 x0.32 85 x0.47 118 x0.65 154 x0.86
190 38 x0.2 60 x0.32 88 x0.46 121 x0.64 158 x0.83
200 40 x0.2 62 x0.31 90 x0.45 124 x0.62 161 x0.81
210 42 x0.2 64 x0.31 93 x0.44 127 x0.61 165 x0.78
220 43 x0.2 66 x0.3 96 x0.43 130 x0.59 168 x0.76
230 45 x0.2 68 x0.3 98 x0.43 133 x0.58 171 x0.74
240 47 x0.19 70 x0.29 100 x0.42 136 x0.57 174 x0.73
250 48 x0.19 72 x0.29 102 x0.41 138 x0.55 177 x0.71
260 50 x0.19 74 x0.28 105 x0.4 141 x0.54 180 x0.69

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
100 10 x0.1 23 x0.23 42 x0.42 68 x0.68 98 x0.98
110 11 x0.1 25 x0.23 45 x0.41 71 x0.65 102 x0.93
120 13 x0.1 27 x0.22 48 x0.4 75 x0.62 106 x0.88
130 14 x0.11 29 x0.22 50 x0.39 78 x0.6 110 x0.84
140 15 x0.11 31 x0.22 53 x0.38 81 x0.58 113 x0.81
150 16 x0.11 32 x0.22 55 x0.37 84 x0.56 116 x0.78
160 18 x0.11 34 x0.21 57 x0.36 86 x0.54 120 x0.75
170 19 x0.11 36 x0.21 59 x0.35 89 x0.52 122 x0.72
180 20 x0.11 37 x0.21 61 x0.34 91 x0.51 125 x0.7
190 21 x0.11 39 x0.2 63 x0.33 93 x0.49 128 x0.67
200 22 x0.11 40 x0.2 65 x0.32 96 x0.48 131 x0.65
210 23 x0.11 41 x0.2 67 x0.32 98 x0.47 133 x0.63
220 24 x0.11 43 x0.19 68 x0.31 100 x0.45 136 x0.62
230 25 x0.11 44 x0.19 70 x0.3 102 x0.44 138 x0.6
240 26 x0.11 45 x0.19 72 x0.3 104 x0.43 140 x0.58
250 27 x0.11 47 x0.19 73 x0.29 106 x0.42 142 x0.57
260 28 x0.11 48 x0.18 75 x0.29 108 x0.41 144 x0.56

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
100 24 x0.24 44 x0.44 73 x0.73 108 x1.08 148 x1.48
110 26 x0.23 47 x0.43 76 x0.69 112 x1.02 153 x1.39
120 28 x0.23 50 x0.42 80 x0.66 117 x0.97 158 x1.32
130 30 x0.23 52 x0.4 83 x0.64 121 x0.93 163 x1.25
140 32 x0.23 55 x0.39 86 x0.61 124 x0.89 167 x1.19
150 33 x0.22 57 x0.38 89 x0.59 128 x0.85 171 x1.14
160 35 x0.22 59 x0.37 92 x0.57 131 x0.82 175 x1.09
170 37 x0.22 61 x0.36 94 x0.55 134 x0.79 179 x1.05
180 38 x0.21 64 x0.35 97 x0.54 137 x0.76 182 x1.01
190 40 x0.21 65 x0.34 99 x0.52 140 x0.74 185 x0.98
200 41 x0.21 67 x0.34 101 x0.51 143 x0.71 188 x0.94
210 43 x0.2 69 x0.33 104 x0.49 145 x0.69 191 x0.91
220 44 x0.2 71 x0.32 106 x0.48 148 x0.67 194 x0.88
230 45 x0.2 73 x0.32 108 x0.47 150 x0.65 197 x0.86
240 47 x0.19 74 x0.31 110 x0.46 153 x0.64 200 x0.83
250 48 x0.19 76 x0.3 112 x0.45 155 x0.62 202 x0.81
260 49 x0.19 77 x0.3 114 x0.44 157 x0.6 205 x0.79

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
100 46 x0.46 67 x0.67 93 x0.93 124 x1.24 158 x1.58
110 50 x0.45 72 x0.65 99 x0.9 131 x1.19 165 x1.5
120 53 x0.44 76 x0.63 104 x0.87 137 x1.14 172 x1.43
130 57 x0.44 80 x0.62 109 x0.84 142 x1.09 178 x1.37
140 60 x0.43 84 x0.6 114 x0.81 148 x1.05 184 x1.32
150 64 x0.42 88 x0.59 118 x0.79 153 x1.02 190 x1.27
160 67 x0.42 92 x0.57 123 x0.77 158 x0.99 195 x1.22
170 70 x0.41 95 x0.56 127 x0.74 162 x0.95 200 x1.18
180 73 x0.4 99 x0.55 131 x0.73 167 x0.93 205 x1.14
190 75 x0.4 102 x0.54 134 x0.71 171 x0.9 210 x1.1
200 78 x0.39 105 x0.53 138 x0.69 175 x0.87 214 x1.07
210 81 x0.38 108 x0.52 141 x0.67 179 x0.85 219 x1.04
220 83 x0.38 111 x0.51 145 x0.66 183 x0.83 223 x1.01
230 86 x0.37 114 x0.5 148 x0.64 186 x0.81 227 x0.99
240 88 x0.37 117 x0.49 151 x0.63 190 x0.79 231 x0.96
250 90 x0.36 119 x0.48 154 x0.62 193 x0.77 235 x0.94
260 93 x0.36 122 x0.47 157 x0.6 196 x0.76 238 x0.92

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.