Male 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.

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

BW Beg. Nov. Int. Adv. Elite
60 35 x0.59 52 x0.86 72 x1.21 96 x1.6 122 x2.04
65 40 x0.62 58 x0.89 79 x1.22 104 x1.6 131 x2.01
70 45 x0.64 63 x0.9 86 x1.22 111 x1.59 139 x1.99
75 50 x0.66 69 x0.91 92 x1.23 119 x1.58 147 x1.96
80 54 x0.68 74 x0.92 98 x1.23 126 x1.57 155 x1.94
85 58 x0.69 79 x0.93 104 x1.22 132 x1.56 162 x1.91
90 63 x0.7 84 x0.93 110 x1.22 139 x1.54 169 x1.88
95 67 x0.71 89 x0.94 115 x1.21 145 x1.53 176 x1.86
100 71 x0.71 94 x0.94 121 x1.21 151 x1.51 183 x1.83
105 75 x0.72 98 x0.94 126 x1.2 157 x1.49 190 x1.8
110 79 x0.72 103 x0.94 131 x1.19 163 x1.48 196 x1.78
115 83 x0.72 107 x0.93 136 x1.18 168 x1.46 202 x1.76
120 87 x0.72 112 x0.93 141 x1.17 173 x1.45 208 x1.73
125 91 x0.72 116 x0.93 146 x1.16 179 x1.43 214 x1.71
130 94 x0.73 120 x0.92 150 x1.16 184 x1.41 219 x1.69
135 98 x0.72 124 x0.92 155 x1.15 189 x1.4 225 x1.66
140 101 x0.72 128 x0.91 159 x1.14 194 x1.38 230 x1.64

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

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 60 x1 84 x1.4 114 x1.9 148 x2.47 185 x3.09
65 67 x1.03 92 x1.42 123 x1.9 159 x2.44 197 x3.03
70 73 x1.05 100 x1.43 132 x1.89 169 x2.41 208 x2.98
75 80 x1.06 108 x1.43 141 x1.88 179 x2.38 219 x2.92
80 86 x1.08 115 x1.43 149 x1.86 188 x2.35 229 x2.87
85 92 x1.09 122 x1.43 157 x1.85 197 x2.32 239 x2.82
90 98 x1.09 129 x1.43 165 x1.83 206 x2.29 249 x2.77
95 104 x1.1 135 x1.42 172 x1.82 214 x2.25 258 x2.72
100 110 x1.1 142 x1.42 180 x1.8 222 x2.22 267 x2.67
105 115 x1.1 148 x1.41 187 x1.78 230 x2.19 276 x2.63
110 121 x1.1 154 x1.4 194 x1.76 238 x2.16 284 x2.58
115 126 x1.1 160 x1.39 200 x1.74 245 x2.13 292 x2.54
120 131 x1.09 166 x1.38 207 x1.72 252 x2.1 300 x2.5
125 136 x1.09 172 x1.37 213 x1.71 259 x2.07 307 x2.46
130 141 x1.09 177 x1.36 219 x1.69 266 x2.05 315 x2.42
135 146 x1.08 183 x1.35 225 x1.67 273 x2.02 322 x2.39
140 151 x1.08 188 x1.34 231 x1.65 279 x1.99 329 x2.35

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

Squat Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 47 x0.78 68 x1.14 95 x1.58 126 x2.1 159 x2.66
65 53 x0.82 76 x1.16 104 x1.59 136 x2.09 171 x2.63
70 59 x0.84 83 x1.18 112 x1.6 145 x2.08 181 x2.59
75 65 x0.87 90 x1.2 120 x1.6 155 x2.06 192 x2.56
80 71 x0.89 97 x1.21 128 x1.6 163 x2.04 202 x2.52
85 77 x0.9 103 x1.21 135 x1.59 172 x2.02 211 x2.48
90 82 x0.91 110 x1.22 143 x1.59 180 x2 220 x2.45
95 88 x0.92 116 x1.22 150 x1.58 188 x1.98 229 x2.41
100 93 x0.93 122 x1.22 157 x1.57 196 x1.96 238 x2.38
105 98 x0.93 128 x1.22 164 x1.56 204 x1.94 246 x2.34
110 103 x0.94 134 x1.22 170 x1.55 211 x1.92 254 x2.31
115 108 x0.94 140 x1.21 177 x1.54 218 x1.9 262 x2.28
120 113 x0.94 145 x1.21 183 x1.52 225 x1.88 269 x2.24
125 118 x0.94 150 x1.2 189 x1.51 232 x1.85 277 x2.21
130 123 x0.94 156 x1.2 195 x1.5 238 x1.83 284 x2.18
135 127 x0.94 161 x1.19 201 x1.49 245 x1.81 291 x2.15
140 132 x0.94 166 x1.19 206 x1.47 251 x1.79 298 x2.13

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

Shoulder Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 22 x0.36 34 x0.56 49 x0.81 67 x1.11 87 x1.45
65 25 x0.38 37 x0.57 53 x0.82 72 x1.11 93 x1.43
70 28 x0.39 41 x0.58 58 x0.82 77 x1.1 99 x1.41
75 31 x0.41 44 x0.59 62 x0.82 82 x1.09 104 x1.39
80 33 x0.42 48 x0.6 66 x0.82 87 x1.08 109 x1.37
85 36 x0.43 51 x0.6 70 x0.82 91 x1.07 114 x1.34
90 39 x0.43 55 x0.61 74 x0.82 96 x1.06 119 x1.32
95 42 x0.44 58 x0.61 77 x0.81 100 x1.05 124 x1.3
100 44 x0.44 61 x0.61 81 x0.81 104 x1.04 128 x1.28
105 47 x0.45 64 x0.61 84 x0.8 108 x1.03 133 x1.26
110 50 x0.45 67 x0.61 88 x0.8 112 x1.02 137 x1.25
115 52 x0.45 70 x0.61 91 x0.79 115 x1 141 x1.23
120 55 x0.45 73 x0.61 94 x0.79 119 x0.99 145 x1.21
125 57 x0.46 75 x0.6 98 x0.78 123 x0.98 149 x1.19
130 59 x0.46 78 x0.6 101 x0.77 126 x0.97 153 x1.18
135 62 x0.46 81 x0.6 104 x0.77 129 x0.96 157 x1.16
140 64 x0.46 83 x0.6 107 x0.76 133 x0.95 160 x1.14

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

Barbell Curl Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 13 x0.21 23 x0.39 38 x0.63 56 x0.93 76 x1.26
65 15 x0.22 26 x0.39 41 x0.63 59 x0.91 80 x1.23
70 16 x0.23 28 x0.4 44 x0.62 63 x0.89 84 x1.2
75 18 x0.24 30 x0.4 46 x0.62 66 x0.88 88 x1.17
80 20 x0.25 32 x0.4 49 x0.61 69 x0.86 92 x1.14
85 21 x0.25 34 x0.41 52 x0.61 72 x0.85 95 x1.12
90 23 x0.25 36 x0.41 54 x0.6 75 x0.83 98 x1.09
95 25 x0.26 38 x0.4 56 x0.59 78 x0.82 102 x1.07
100 26 x0.26 40 x0.4 59 x0.59 81 x0.81 105 x1.05
105 28 x0.26 42 x0.4 61 x0.58 83 x0.79 108 x1.03
110 29 x0.26 44 x0.4 63 x0.58 86 x0.78 111 x1.01
115 30 x0.27 46 x0.4 65 x0.57 88 x0.77 113 x0.99
120 32 x0.27 48 x0.4 67 x0.56 91 x0.76 116 x0.97
125 33 x0.27 49 x0.39 69 x0.56 93 x0.74 119 x0.95
130 35 x0.27 51 x0.39 71 x0.55 95 x0.73 121 x0.93
135 36 x0.27 53 x0.39 73 x0.54 98 x0.72 124 x0.92
140 37 x0.27 54 x0.39 75 x0.54 100 x0.71 126 x0.9

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

Bent Over Row Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 29 x0.48 44 x0.73 63 x1.05 86 x1.43 111 x1.85
65 33 x0.5 49 x0.75 69 x1.06 93 x1.43 119 x1.82
70 36 x0.52 53 x0.76 74 x1.06 99 x1.41 126 x1.8
75 40 x0.53 58 x0.77 80 x1.06 105 x1.4 133 x1.77
80 44 x0.55 62 x0.78 85 x1.06 111 x1.39 139 x1.74
85 47 x0.56 66 x0.78 90 x1.05 117 x1.37 145 x1.71
90 51 x0.56 70 x0.78 94 x1.05 122 x1.35 151 x1.68
95 54 x0.57 74 x0.78 99 x1.04 127 x1.34 157 x1.66
100 58 x0.58 78 x0.78 104 x1.04 132 x1.32 163 x1.63
105 61 x0.58 82 x0.78 108 x1.03 137 x1.31 168 x1.6
110 64 x0.58 86 x0.78 112 x1.02 142 x1.29 174 x1.58
115 67 x0.58 89 x0.78 116 x1.01 147 x1.28 179 x1.56
120 70 x0.59 93 x0.78 120 x1 151 x1.26 184 x1.53
125 73 x0.59 97 x0.77 124 x0.99 156 x1.24 189 x1.51
130 76 x0.59 100 x0.77 128 x0.99 160 x1.23 193 x1.49
135 79 x0.59 103 x0.76 132 x0.98 164 x1.22 198 x1.47
140 82 x0.59 106 x0.76 136 x0.97 168 x1.2 203 x1.45

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

Power Clean Standards (male)

BW Beg. Nov. Int. Adv. Elite
60 39 x0.65 54 x0.89 71 x1.19 91 x1.52 113 x1.89
65 43 x0.66 58 x0.89 76 x1.18 97 x1.5 120 x1.84
70 47 x0.66 62 x0.89 81 x1.16 103 x1.47 126 x1.8
75 50 x0.67 67 x0.89 86 x1.15 108 x1.44 132 x1.76
80 54 x0.67 71 x0.88 91 x1.13 113 x1.42 137 x1.72
85 57 x0.67 74 x0.88 95 x1.12 118 x1.39 143 x1.68
90 60 x0.67 78 x0.87 99 x1.1 123 x1.37 148 x1.64
95 64 x0.67 82 x0.86 103 x1.09 128 x1.34 153 x1.61
100 67 x0.67 85 x0.85 107 x1.07 132 x1.32 158 x1.58
105 70 x0.66 89 x0.85 111 x1.06 136 x1.3 162 x1.55
110 73 x0.66 92 x0.84 115 x1.05 140 x1.28 167 x1.52
115 76 x0.66 95 x0.83 119 x1.03 144 x1.26 171 x1.49
120 78 x0.65 99 x0.82 122 x1.02 148 x1.24 175 x1.46
125 81 x0.65 102 x0.81 126 x1 152 x1.22 180 x1.44
130 84 x0.64 105 x0.8 129 x0.99 156 x1.2 184 x1.41
135 86 x0.64 108 x0.8 132 x0.98 159 x1.18 187 x1.39
140 89 x0.64 110 x0.79 135 x0.97 163 x1.16 191 x1.37

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.