Male 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)
Apply age bonus:

Print This Page

Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
120 67 x0.56 101 x0.84 143 x1.19 193 x1.61 247 x2.06
130 77 x0.59 113 x0.87 157 x1.21 209 x1.61 265 x2.04
140 87 x0.62 124 x0.89 171 x1.22 225 x1.6 283 x2.02
150 96 x0.64 135 x0.9 184 x1.23 240 x1.6 300 x2
160 105 x0.66 146 x0.91 197 x1.23 254 x1.59 316 x1.97
170 114 x0.67 157 x0.92 209 x1.23 268 x1.58 331 x1.95
180 123 x0.69 167 x0.93 221 x1.23 282 x1.56 346 x1.92
190 132 x0.7 178 x0.93 232 x1.22 295 x1.55 361 x1.9
200 141 x0.7 187 x0.94 244 x1.22 307 x1.54 375 x1.88
210 149 x0.71 197 x0.94 255 x1.21 320 x1.52 389 x1.85
220 157 x0.71 207 x0.94 266 x1.21 332 x1.51 402 x1.83
230 165 x0.72 216 x0.94 276 x1.2 343 x1.49 415 x1.8
240 173 x0.72 225 x0.94 286 x1.19 355 x1.48 427 x1.78
250 181 x0.72 234 x0.93 296 x1.18 366 x1.46 439 x1.76
260 189 x0.73 242 x0.93 306 x1.18 377 x1.45 451 x1.74
270 196 x0.73 251 x0.93 315 x1.17 387 x1.43 463 x1.71
280 203 x0.73 259 x0.93 325 x1.16 398 x1.42 474 x1.69
290 211 x0.73 267 x0.92 334 x1.15 408 x1.41 485 x1.67
300 218 x0.73 275 x0.92 343 x1.14 417 x1.39 496 x1.65
310 225 x0.73 283 x0.91 351 x1.13 427 x1.38 506 x1.63

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

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
120 115 x0.96 165 x1.38 227 x1.89 299 x2.49 377 x3.14
130 130 x1 182 x1.4 247 x1.9 322 x2.47 402 x3.09
140 143 x1.02 198 x1.42 266 x1.9 343 x2.45 426 x3.04
150 157 x1.04 214 x1.43 284 x1.89 364 x2.42 449 x2.99
160 170 x1.06 230 x1.43 302 x1.89 384 x2.4 471 x2.94
170 183 x1.07 244 x1.44 319 x1.87 403 x2.37 492 x2.89
180 195 x1.08 259 x1.44 335 x1.86 421 x2.34 513 x2.85
190 207 x1.09 273 x1.44 351 x1.85 439 x2.31 532 x2.8
200 219 x1.1 286 x1.43 366 x1.83 456 x2.28 551 x2.76
210 231 x1.1 300 x1.43 381 x1.82 473 x2.25 570 x2.71
220 242 x1.1 313 x1.42 396 x1.8 489 x2.22 587 x2.67
230 253 x1.1 325 x1.41 410 x1.78 505 x2.2 605 x2.63
240 264 x1.1 338 x1.41 424 x1.77 520 x2.17 621 x2.59
250 275 x1.1 350 x1.4 438 x1.75 535 x2.14 638 x2.55
260 286 x1.1 362 x1.39 451 x1.73 550 x2.11 654 x2.51
270 296 x1.1 373 x1.38 464 x1.72 564 x2.09 669 x2.48
280 306 x1.09 384 x1.37 476 x1.7 578 x2.06 684 x2.44
290 316 x1.09 395 x1.36 488 x1.68 591 x2.04 699 x2.41
300 325 x1.08 406 x1.35 500 x1.67 605 x2.02 713 x2.38
310 335 x1.08 417 x1.34 512 x1.65 617 x1.99 727 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
120 89 x0.74 133 x1.11 188 x1.56 252 x2.1 323 x2.69
130 102 x0.78 148 x1.14 206 x1.58 273 x2.1 346 x2.66
140 114 x0.81 163 x1.16 223 x1.59 293 x2.09 369 x2.63
150 126 x0.84 177 x1.18 240 x1.6 312 x2.08 390 x2.6
160 138 x0.86 191 x1.2 256 x1.6 331 x2.07 411 x2.57
170 150 x0.88 205 x1.21 272 x1.6 349 x2.05 431 x2.54
180 161 x0.9 218 x1.21 288 x1.6 366 x2.04 451 x2.5
190 172 x0.91 231 x1.22 303 x1.59 383 x2.02 469 x2.47
200 183 x0.92 244 x1.22 317 x1.59 400 x2 487 x2.44
210 194 x0.92 257 x1.22 331 x1.58 415 x1.98 505 x2.4
220 205 x0.93 269 x1.22 345 x1.57 431 x1.96 522 x2.37
230 215 x0.94 281 x1.22 358 x1.56 446 x1.94 538 x2.34
240 225 x0.94 292 x1.22 372 x1.55 460 x1.92 554 x2.31
250 235 x0.94 303 x1.21 384 x1.54 475 x1.9 570 x2.28
260 245 x0.94 315 x1.21 397 x1.53 488 x1.88 585 x2.25
270 255 x0.94 325 x1.21 409 x1.51 502 x1.86 600 x2.22
280 264 x0.94 336 x1.2 421 x1.5 515 x1.84 614 x2.19
290 273 x0.94 346 x1.19 433 x1.49 528 x1.82 628 x2.17
300 282 x0.94 357 x1.19 444 x1.48 541 x1.8 642 x2.14
310 291 x0.94 367 x1.18 455 x1.47 553 x1.78 655 x2.11

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
120 40 x0.34 65 x0.54 96 x0.8 134 x1.12 176 x1.47
130 47 x0.36 73 x0.56 106 x0.81 145 x1.12 189 x1.45
140 53 x0.38 80 x0.57 115 x0.82 156 x1.11 201 x1.44
150 59 x0.39 88 x0.58 124 x0.83 166 x1.11 213 x1.42
160 65 x0.41 95 x0.59 132 x0.83 176 x1.1 224 x1.4
170 71 x0.42 102 x0.6 141 x0.83 186 x1.09 235 x1.38
180 76 x0.42 109 x0.6 149 x0.83 195 x1.08 245 x1.36
190 82 x0.43 116 x0.61 157 x0.83 204 x1.07 255 x1.34
200 88 x0.44 122 x0.61 164 x0.82 213 x1.06 265 x1.32
210 93 x0.44 129 x0.61 172 x0.82 221 x1.05 274 x1.31
220 99 x0.45 135 x0.61 179 x0.81 230 x1.04 284 x1.29
230 104 x0.45 141 x0.61 186 x0.81 238 x1.03 292 x1.27
240 109 x0.45 147 x0.61 193 x0.8 245 x1.02 301 x1.25
250 114 x0.46 153 x0.61 200 x0.8 253 x1.01 309 x1.24
260 119 x0.46 159 x0.61 206 x0.79 260 x1 318 x1.22
270 124 x0.46 164 x0.61 213 x0.79 268 x0.99 326 x1.21
280 129 x0.46 170 x0.61 219 x0.78 275 x0.98 333 x1.19
290 133 x0.46 175 x0.6 225 x0.78 282 x0.97 341 x1.18
300 138 x0.46 181 x0.6 231 x0.77 288 x0.96 348 x1.16
310 143 x0.46 186 x0.6 237 x0.77 295 x0.95 356 x1.15

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
120 24 x0.2 46 x0.38 76 x0.64 114 x0.95 157 x1.31
130 28 x0.22 51 x0.39 83 x0.64 122 x0.94 166 x1.28
140 32 x0.23 56 x0.4 89 x0.63 129 x0.92 174 x1.25
150 35 x0.24 61 x0.4 95 x0.63 136 x0.91 183 x1.22
160 39 x0.24 65 x0.41 100 x0.63 143 x0.89 190 x1.19
170 42 x0.25 70 x0.41 106 x0.62 149 x0.88 198 x1.16
180 46 x0.25 74 x0.41 111 x0.62 156 x0.86 205 x1.14
190 49 x0.26 78 x0.41 116 x0.61 162 x0.85 212 x1.12
200 52 x0.26 82 x0.41 121 x0.61 168 x0.84 219 x1.09
210 55 x0.26 86 x0.41 126 x0.6 173 x0.82 225 x1.07
220 58 x0.27 90 x0.41 131 x0.59 179 x0.81 232 x1.05
230 61 x0.27 94 x0.41 135 x0.59 184 x0.8 238 x1.03
240 64 x0.27 98 x0.41 140 x0.58 189 x0.79 244 x1.01
250 67 x0.27 101 x0.4 144 x0.58 194 x0.78 249 x1
260 70 x0.27 105 x0.4 148 x0.57 199 x0.77 255 x0.98
270 73 x0.27 108 x0.4 152 x0.56 204 x0.76 260 x0.96
280 76 x0.27 112 x0.4 156 x0.56 209 x0.74 265 x0.95
290 79 x0.27 115 x0.4 160 x0.55 213 x0.73 271 x0.93
300 81 x0.27 118 x0.39 164 x0.55 218 x0.73 276 x0.92
310 84 x0.27 121 x0.39 168 x0.54 222 x0.72 280 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
120 54 x0.45 85 x0.71 125 x1.04 173 x1.44 226 x1.88
130 62 x0.48 95 x0.73 137 x1.06 187 x1.44 242 x1.86
140 70 x0.5 105 x0.75 149 x1.06 200 x1.43 257 x1.84
150 77 x0.52 114 x0.76 160 x1.07 213 x1.42 272 x1.81
160 85 x0.53 123 x0.77 171 x1.07 226 x1.41 286 x1.79
170 92 x0.54 132 x0.78 181 x1.06 238 x1.4 299 x1.76
180 100 x0.55 141 x0.78 191 x1.06 249 x1.38 312 x1.73
190 107 x0.56 149 x0.78 201 x1.06 260 x1.37 325 x1.71
200 114 x0.57 157 x0.79 210 x1.05 271 x1.36 337 x1.68
210 121 x0.57 165 x0.79 220 x1.05 282 x1.34 348 x1.66
220 127 x0.58 173 x0.79 229 x1.04 292 x1.33 360 x1.64
230 134 x0.58 181 x0.79 238 x1.03 302 x1.31 371 x1.61
240 140 x0.59 188 x0.79 246 x1.03 312 x1.3 381 x1.59
250 147 x0.59 196 x0.78 255 x1.02 321 x1.28 392 x1.57
260 153 x0.59 203 x0.78 263 x1.01 330 x1.27 402 x1.55
270 159 x0.59 210 x0.78 271 x1 339 x1.26 412 x1.53
280 165 x0.59 217 x0.77 279 x0.99 348 x1.24 422 x1.51
290 171 x0.59 224 x0.77 286 x0.99 357 x1.23 431 x1.49
300 177 x0.59 230 x0.77 294 x0.98 365 x1.22 440 x1.47
310 183 x0.59 237 x0.76 301 x0.97 373 x1.2 449 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
120 76 x0.63 106 x0.89 144 x1.2 187 x1.55 233 x1.94
130 84 x0.65 116 x0.89 155 x1.19 199 x1.53 247 x1.9
140 92 x0.66 125 x0.89 165 x1.18 211 x1.51 260 x1.86
150 100 x0.66 134 x0.89 175 x1.17 222 x1.48 272 x1.82
160 107 x0.67 143 x0.89 185 x1.16 233 x1.46 285 x1.78
170 114 x0.67 151 x0.89 195 x1.14 244 x1.43 296 x1.74
180 121 x0.67 159 x0.88 204 x1.13 254 x1.41 307 x1.71
190 128 x0.67 167 x0.88 212 x1.12 264 x1.39 318 x1.67
200 135 x0.67 174 x0.87 221 x1.1 273 x1.37 329 x1.64
210 141 x0.67 181 x0.86 229 x1.09 282 x1.34 339 x1.61
220 147 x0.67 189 x0.86 237 x1.08 291 x1.32 348 x1.58
230 153 x0.67 195 x0.85 245 x1.06 300 x1.3 358 x1.55
240 159 x0.66 202 x0.84 252 x1.05 308 x1.28 367 x1.53
250 165 x0.66 209 x0.84 260 x1.04 316 x1.27 376 x1.5
260 171 x0.66 215 x0.83 267 x1.03 324 x1.25 384 x1.48
270 177 x0.65 221 x0.82 274 x1.01 332 x1.23 393 x1.45
280 182 x0.65 228 x0.81 281 x1 339 x1.21 401 x1.43
290 187 x0.65 234 x0.81 287 x0.99 347 x1.2 409 x1.41
300 193 x0.64 239 x0.8 294 x0.98 354 x1.18 416 x1.39
310 198 x0.64 245 x0.79 300 x0.97 361 x1.16 424 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.