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 x1.2 168 x1.68
110 27 x0.24 51 x0.47 86 x0.78 129 x1.17 179 x1.62
120 30 x0.25 56 x0.47 92 x0.77 137 x1.14 188 x1.57
130 34 x0.26 61 x0.47 99 x0.76 145 x1.11 197 x1.52
140 38 x0.27 66 x0.47 105 x0.75 152 x1.09 206 x1.47
150 41 x0.27 71 x0.47 111 x0.74 159 x1.06 214 x1.42
160 45 x0.28 75 x0.47 116 x0.73 166 x1.04 221 x1.38
170 48 x0.28 80 x0.47 121 x0.71 172 x1.01 229 x1.35
180 51 x0.28 84 x0.47 127 x0.7 178 x0.99 236 x1.31
190 54 x0.29 88 x0.46 132 x0.69 184 x0.97 242 x1.28
200 57 x0.29 92 x0.46 136 x0.68 190 x0.95 249 x1.24
210 60 x0.29 96 x0.45 141 x0.67 195 x0.93 255 x1.22
220 63 x0.29 99 x0.45 145 x0.66 201 x0.91 261 x1.19
230 66 x0.29 103 x0.45 150 x0.65 206 x0.89 267 x1.16
240 69 x0.29 106 x0.44 154 x0.64 211 x0.88 273 x1.14
250 72 x0.29 110 x0.44 158 x0.63 215 x0.86 278 x1.11
260 75 x0.29 113 x0.44 162 x0.62 220 x0.85 284 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 43 x0.43 76 x0.76 121 x1.21 177 x1.77 239 x2.39
110 48 x0.44 83 x0.76 130 x1.18 187 x1.7 251 x2.28
120 54 x0.45 90 x0.75 138 x1.15 197 x1.64 263 x2.19
130 58 x0.45 96 x0.74 146 x1.12 206 x1.59 273 x2.1
140 63 x0.45 102 x0.73 154 x1.1 215 x1.54 283 x2.02
150 68 x0.45 108 x0.72 161 x1.07 223 x1.49 293 x1.95
160 72 x0.45 114 x0.71 167 x1.05 231 x1.45 302 x1.89
170 76 x0.45 119 x0.7 174 x1.02 239 x1.41 311 x1.83
180 80 x0.45 124 x0.69 180 x1 246 x1.37 319 x1.77
190 84 x0.44 129 x0.68 186 x0.98 253 x1.33 327 x1.72
200 88 x0.44 134 x0.67 192 x0.96 260 x1.3 335 x1.67
210 92 x0.44 139 x0.66 197 x0.94 266 x1.27 342 x1.63
220 96 x0.44 143 x0.65 203 x0.92 273 x1.24 349 x1.59
230 99 x0.43 147 x0.64 208 x0.9 279 x1.21 356 x1.55
240 103 x0.43 152 x0.63 213 x0.89 284 x1.19 362 x1.51
250 106 x0.43 156 x0.62 218 x0.87 290 x1.16 369 x1.48
260 110 x0.42 160 x0.61 223 x0.86 296 x1.14 375 x1.44

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 96 x0.96 145 x1.45 205 x2.05 273 x2.73
110 64 x0.58 104 x0.94 155 x1.41 217 x1.97 286 x2.6
120 70 x0.58 111 x0.93 164 x1.37 228 x1.9 299 x2.49
130 76 x0.58 118 x0.91 173 x1.33 238 x1.83 310 x2.39
140 81 x0.58 125 x0.9 182 x1.3 248 x1.77 322 x2.3
150 87 x0.58 132 x0.88 190 x1.26 257 x1.72 332 x2.21
160 92 x0.57 138 x0.86 197 x1.23 266 x1.66 342 x2.14
170 97 x0.57 144 x0.85 204 x1.2 275 x1.62 352 x2.07
180 102 x0.56 150 x0.83 211 x1.17 283 x1.57 361 x2
190 106 x0.56 156 x0.82 218 x1.15 290 x1.53 369 x1.94
200 111 x0.55 161 x0.81 224 x1.12 298 x1.49 378 x1.89
210 115 x0.55 167 x0.79 231 x1.1 305 x1.45 386 x1.84
220 119 x0.54 172 x0.78 237 x1.08 312 x1.42 394 x1.79
230 124 x0.54 177 x0.77 242 x1.05 319 x1.39 401 x1.74
240 128 x0.53 181 x0.76 248 x1.03 325 x1.35 408 x1.7
250 131 x0.53 186 x0.74 253 x1.01 331 x1.33 415 x1.66
260 135 x0.52 191 x0.73 259 x1 337 x1.3 422 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 19 x0.19 35 x0.35 57 x0.57 85 x0.85 117 x1.17
110 21 x0.19 38 x0.35 61 x0.56 90 x0.82 122 x1.11
120 24 x0.2 41 x0.35 65 x0.54 95 x0.79 128 x1.06
130 26 x0.2 44 x0.34 69 x0.53 99 x0.76 133 x1.02
140 28 x0.2 47 x0.34 72 x0.52 103 x0.74 138 x0.98
150 30 x0.2 50 x0.33 76 x0.5 107 x0.71 142 x0.95
160 32 x0.2 52 x0.33 79 x0.49 111 x0.69 146 x0.92
170 34 x0.2 55 x0.32 82 x0.48 114 x0.67 151 x0.89
180 36 x0.2 57 x0.32 85 x0.47 118 x0.65 154 x0.86
190 38 x0.2 59 x0.31 88 x0.46 121 x0.64 158 x0.83
200 39 x0.2 62 x0.31 90 x0.45 124 x0.62 162 x0.81
210 41 x0.2 64 x0.3 93 x0.44 127 x0.61 165 x0.79
220 43 x0.19 66 x0.3 95 x0.43 130 x0.59 169 x0.77
230 45 x0.19 68 x0.3 98 x0.43 133 x0.58 172 x0.75
240 46 x0.19 70 x0.29 100 x0.42 136 x0.57 175 x0.73
250 48 x0.19 72 x0.29 102 x0.41 139 x0.55 178 x0.71
260 49 x0.19 74 x0.28 105 x0.4 141 x0.54 181 x0.7

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 9 x0.09 22 x0.22 42 x0.42 67 x0.67 98 x0.98
110 11 x0.1 24 x0.22 45 x0.41 71 x0.65 102 x0.93
120 12 x0.1 26 x0.22 47 x0.39 74 x0.62 106 x0.88
130 13 x0.1 28 x0.22 50 x0.38 78 x0.6 110 x0.84
140 15 x0.1 30 x0.22 52 x0.37 81 x0.58 113 x0.81
150 16 x0.11 32 x0.21 55 x0.36 83 x0.56 117 x0.78
160 17 x0.11 34 x0.21 57 x0.35 86 x0.54 120 x0.75
170 18 x0.11 35 x0.21 59 x0.35 89 x0.52 123 x0.72
180 19 x0.11 37 x0.2 61 x0.34 91 x0.51 126 x0.7
190 20 x0.11 38 x0.2 63 x0.33 93 x0.49 128 x0.68
200 21 x0.11 40 x0.2 65 x0.32 96 x0.48 131 x0.66
210 22 x0.11 41 x0.2 66 x0.32 98 x0.47 134 x0.64
220 24 x0.11 42 x0.19 68 x0.31 100 x0.45 136 x0.62
230 24 x0.11 44 x0.19 70 x0.3 102 x0.44 138 x0.6
240 25 x0.11 45 x0.19 71 x0.3 104 x0.43 141 x0.59
250 26 x0.11 46 x0.19 73 x0.29 106 x0.42 143 x0.57
260 27 x0.11 48 x0.18 75 x0.29 108 x0.41 145 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 23 x0.23 44 x0.44 73 x0.73 108 x1.08 149 x1.49
110 26 x0.23 47 x0.43 76 x0.69 113 x1.02 154 x1.4
120 28 x0.23 50 x0.41 80 x0.66 117 x0.97 159 x1.32
130 29 x0.23 52 x0.4 83 x0.64 121 x0.93 163 x1.26
140 31 x0.22 54 x0.39 86 x0.61 124 x0.89 167 x1.2
150 33 x0.22 57 x0.38 89 x0.59 128 x0.85 171 x1.14
160 35 x0.22 59 x0.37 91 x0.57 131 x0.82 175 x1.09
170 36 x0.21 61 x0.36 94 x0.55 134 x0.79 179 x1.05
180 38 x0.21 63 x0.35 96 x0.54 137 x0.76 182 x1.01
190 39 x0.21 65 x0.34 99 x0.52 140 x0.73 185 x0.98
200 41 x0.2 67 x0.33 101 x0.5 142 x0.71 188 x0.94
210 42 x0.2 68 x0.33 103 x0.49 145 x0.69 191 x0.91
220 43 x0.2 70 x0.32 105 x0.48 147 x0.67 194 x0.88
230 45 x0.19 72 x0.31 107 x0.47 150 x0.65 197 x0.86
240 46 x0.19 73 x0.31 109 x0.45 152 x0.63 200 x0.83
250 47 x0.19 75 x0.3 111 x0.44 154 x0.62 202 x0.81
260 48 x0.19 76 x0.29 113 x0.43 156 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 54 x0.45 76 x0.64 104 x0.87 137 x1.14 172 x1.43
130 57 x0.44 80 x0.62 109 x0.84 142 x1.1 178 x1.37
140 61 x0.43 85 x0.6 114 x0.81 148 x1.06 184 x1.31
150 64 x0.43 88 x0.59 118 x0.79 153 x1.02 190 x1.26
160 67 x0.42 92 x0.58 123 x0.77 158 x0.99 195 x1.22
170 70 x0.41 96 x0.56 127 x0.75 162 x0.95 200 x1.18
180 73 x0.4 99 x0.55 131 x0.73 167 x0.93 205 x1.14
190 76 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 x0.39 108 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 91 x0.36 120 x0.48 154 x0.62 193 x0.77 234 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.