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.

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

BW Beg. Nov. Int. Adv. Elite
120 65 x0.54 99 x0.82 142 x1.18 192 x1.6 247 x2.06
130 75 x0.58 111 x0.85 156 x1.2 208 x1.6 265 x2.04
140 85 x0.61 123 x0.88 169 x1.21 224 x1.6 283 x2.02
150 94 x0.63 134 x0.89 183 x1.22 239 x1.6 300 x2
160 104 x0.65 145 x0.91 196 x1.22 254 x1.59 317 x1.98
170 113 x0.66 156 x0.92 208 x1.22 268 x1.58 333 x1.96
180 122 x0.68 166 x0.92 220 x1.22 282 x1.57 348 x1.93
190 131 x0.69 177 x0.93 232 x1.22 295 x1.55 363 x1.91
200 139 x0.7 187 x0.93 244 x1.22 308 x1.54 377 x1.89
210 148 x0.7 196 x0.94 255 x1.21 321 x1.53 391 x1.86
220 156 x0.71 206 x0.94 266 x1.21 333 x1.51 405 x1.84
230 164 x0.71 215 x0.94 277 x1.2 345 x1.5 418 x1.82
240 172 x0.72 225 x0.94 287 x1.2 357 x1.49 430 x1.79
250 180 x0.72 234 x0.93 297 x1.19 368 x1.47 443 x1.77
260 188 x0.72 242 x0.93 307 x1.18 379 x1.46 455 x1.75
270 196 x0.72 251 x0.93 317 x1.17 390 x1.44 467 x1.73
280 203 x0.73 260 x0.93 326 x1.16 400 x1.43 478 x1.71
290 210 x0.73 268 x0.92 335 x1.16 411 x1.42 490 x1.69
300 218 x0.73 276 x0.92 345 x1.15 421 x1.4 500 x1.67
310 225 x0.72 284 x0.92 353 x1.14 431 x1.39 511 x1.65

These male standards are based on 750,000 filtered lifts.

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

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
120 114 x0.95 164 x1.37 227 x1.89 299 x2.5 378 x3.15
130 128 x0.99 181 x1.39 247 x1.9 322 x2.48 403 x3.1
140 142 x1.01 198 x1.41 266 x1.9 344 x2.46 428 x3.05
150 155 x1.04 213 x1.42 284 x1.89 365 x2.43 451 x3.01
160 169 x1.05 229 x1.43 302 x1.89 385 x2.4 473 x2.96
170 182 x1.07 244 x1.43 319 x1.88 404 x2.38 494 x2.91
180 194 x1.08 258 x1.43 335 x1.86 423 x2.35 515 x2.86
190 206 x1.09 272 x1.43 351 x1.85 441 x2.32 535 x2.82
200 218 x1.09 286 x1.43 367 x1.84 458 x2.29 554 x2.77
210 230 x1.1 300 x1.43 382 x1.82 475 x2.26 573 x2.73
220 241 x1.1 313 x1.42 397 x1.8 491 x2.23 591 x2.69
230 253 x1.1 325 x1.41 411 x1.79 507 x2.21 608 x2.64
240 264 x1.1 338 x1.41 425 x1.77 523 x2.18 625 x2.6
250 274 x1.1 350 x1.4 439 x1.76 538 x2.15 642 x2.57
260 285 x1.1 362 x1.39 452 x1.74 552 x2.12 658 x2.53
270 295 x1.09 373 x1.38 465 x1.72 567 x2.1 673 x2.49
280 305 x1.09 385 x1.37 478 x1.71 581 x2.07 688 x2.46
290 315 x1.09 396 x1.36 490 x1.69 594 x2.05 703 x2.43
300 325 x1.08 407 x1.36 502 x1.67 608 x2.03 718 x2.39
310 335 x1.08 417 x1.35 514 x1.66 621 x2 732 x2.36

These male standards are based on 487,000 filtered lifts.

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 87 x0.73 131 x1.09 186 x1.55 252 x2.1 323 x2.69
130 100 x0.77 146 x1.13 205 x1.57 273 x2.1 347 x2.67
140 112 x0.8 161 x1.15 222 x1.59 293 x2.09 370 x2.64
150 125 x0.83 176 x1.17 240 x1.6 313 x2.09 392 x2.61
160 137 x0.85 190 x1.19 256 x1.6 332 x2.07 413 x2.58
170 149 x0.87 204 x1.2 272 x1.6 350 x2.06 434 x2.55
180 160 x0.89 218 x1.21 288 x1.6 368 x2.04 453 x2.52
190 172 x0.9 231 x1.22 303 x1.6 385 x2.03 473 x2.49
200 183 x0.91 244 x1.22 318 x1.59 402 x2.01 491 x2.46
210 194 x0.92 257 x1.22 333 x1.58 418 x1.99 509 x2.42
220 205 x0.93 269 x1.22 347 x1.58 434 x1.97 526 x2.39
230 215 x0.94 281 x1.22 360 x1.57 449 x1.95 543 x2.36
240 225 x0.94 293 x1.22 374 x1.56 464 x1.93 560 x2.33
250 236 x0.94 305 x1.22 387 x1.55 479 x1.91 576 x2.3
260 246 x0.94 316 x1.22 400 x1.54 493 x1.9 591 x2.27
270 255 x0.95 327 x1.21 412 x1.53 507 x1.88 606 x2.25
280 265 x0.95 338 x1.21 424 x1.52 520 x1.86 621 x2.22
290 274 x0.95 349 x1.2 436 x1.5 534 x1.84 635 x2.19
300 284 x0.95 359 x1.2 448 x1.49 546 x1.82 650 x2.17
310 293 x0.94 370 x1.19 459 x1.48 559 x1.8 663 x2.14

These male standards are based on 487,000 filtered lifts.

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 x0.33 64 x0.53 95 x0.79 133 x1.11 174 x1.45
130 46 x0.35 71 x0.55 104 x0.8 144 x1.11 187 x1.44
140 52 x0.37 79 x0.56 114 x0.81 154 x1.1 199 x1.42
150 58 x0.39 86 x0.58 122 x0.82 165 x1.1 211 x1.41
160 64 x0.4 94 x0.58 131 x0.82 175 x1.09 222 x1.39
170 70 x0.41 101 x0.59 139 x0.82 184 x1.08 233 x1.37
180 75 x0.42 107 x0.6 147 x0.82 193 x1.07 243 x1.35
190 81 x0.43 114 x0.6 155 x0.82 202 x1.06 253 x1.33
200 86 x0.43 121 x0.6 163 x0.81 211 x1.05 263 x1.31
210 92 x0.44 127 x0.61 170 x0.81 219 x1.04 272 x1.3
220 97 x0.44 133 x0.61 177 x0.81 228 x1.03 281 x1.28
230 102 x0.45 139 x0.61 184 x0.8 236 x1.02 290 x1.26
240 108 x0.45 145 x0.61 191 x0.8 243 x1.01 299 x1.25
250 113 x0.45 151 x0.61 198 x0.79 251 x1 307 x1.23
260 118 x0.45 157 x0.6 205 x0.79 258 x0.99 315 x1.21
270 122 x0.45 163 x0.6 211 x0.78 265 x0.98 323 x1.2
280 127 x0.45 168 x0.6 217 x0.78 272 x0.97 331 x1.18
290 132 x0.45 174 x0.6 223 x0.77 279 x0.96 339 x1.17
300 137 x0.46 179 x0.6 229 x0.76 286 x0.95 346 x1.15
310 141 x0.46 184 x0.59 235 x0.76 293 x0.94 353 x1.14

These male standards are based on 189,000 filtered lifts.

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 75 x0.63 106 x0.88 144 x1.2 187 x1.56 234 x1.95
130 83 x0.64 115 x0.89 155 x1.19 200 x1.54 248 x1.91
140 91 x0.65 124 x0.89 165 x1.18 212 x1.51 262 x1.87
150 98 x0.66 133 x0.89 175 x1.17 223 x1.49 274 x1.83
160 106 x0.66 141 x0.88 185 x1.15 234 x1.46 286 x1.79
170 113 x0.66 150 x0.88 194 x1.14 244 x1.44 298 x1.75
180 119 x0.66 158 x0.88 203 x1.13 254 x1.41 309 x1.71
190 126 x0.66 165 x0.87 212 x1.11 264 x1.39 319 x1.68
200 133 x0.66 173 x0.86 220 x1.1 273 x1.37 330 x1.65
210 139 x0.66 180 x0.86 228 x1.09 282 x1.34 340 x1.62
220 145 x0.66 187 x0.85 236 x1.07 291 x1.32 349 x1.59
230 151 x0.66 194 x0.84 244 x1.06 300 x1.3 358 x1.56
240 157 x0.65 200 x0.83 251 x1.05 308 x1.28 368 x1.53
250 163 x0.65 207 x0.83 258 x1.03 316 x1.26 376 x1.51
260 168 x0.65 213 x0.82 266 x1.02 324 x1.25 385 x1.48
270 174 x0.64 219 x0.81 272 x1.01 331 x1.23 393 x1.46
280 179 x0.64 225 x0.8 279 x1 339 x1.21 401 x1.43
290 185 x0.64 231 x0.8 286 x0.99 346 x1.19 409 x1.41
300 190 x0.63 237 x0.79 292 x0.97 353 x1.18 417 x1.39
310 195 x0.63 243 x0.78 298 x0.96 360 x1.16 424 x1.37

These male standards are based on 67,000 filtered lifts.

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 23 x0.19 45 x0.37 75 x0.62 112 x0.93 155 x1.29
130 27 x0.21 50 x0.38 81 x0.62 120 x0.92 164 x1.26
140 30 x0.22 54 x0.39 87 x0.62 127 x0.91 172 x1.23
150 34 x0.23 59 x0.39 93 x0.62 134 x0.89 181 x1.2
160 37 x0.23 64 x0.4 98 x0.62 141 x0.88 188 x1.18
170 41 x0.24 68 x0.4 104 x0.61 147 x0.87 196 x1.15
180 44 x0.25 72 x0.4 109 x0.61 154 x0.85 203 x1.13
190 47 x0.25 76 x0.4 114 x0.6 160 x0.84 210 x1.11
200 51 x0.25 80 x0.4 119 x0.6 165 x0.83 217 x1.08
210 54 x0.26 84 x0.4 124 x0.59 171 x0.81 223 x1.06
220 57 x0.26 88 x0.4 129 x0.58 177 x0.8 229 x1.04
230 60 x0.26 92 x0.4 133 x0.58 182 x0.79 235 x1.02
240 63 x0.26 96 x0.4 138 x0.57 187 x0.78 241 x1.01
250 66 x0.26 99 x0.4 142 x0.57 192 x0.77 247 x0.99
260 69 x0.26 103 x0.4 146 x0.56 197 x0.76 253 x0.97
270 71 x0.26 106 x0.39 150 x0.56 202 x0.75 258 x0.96
280 74 x0.26 110 x0.39 154 x0.55 206 x0.74 263 x0.94
290 77 x0.27 113 x0.39 158 x0.55 211 x0.73 268 x0.92
300 80 x0.27 116 x0.39 162 x0.54 215 x0.72 273 x0.91
310 82 x0.27 119 x0.38 166 x0.53 220 x0.71 278 x0.9

These male standards are based on 109,000 filtered lifts.

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 x1.44 225 x1.88
130 62 x0.48 95 x0.73 137 x1.05 187 x1.44 241 x1.86
140 70 x0.5 104 x0.75 148 x1.06 200 x1.43 256 x1.83
150 77 x0.51 114 x0.76 159 x1.06 213 x1.42 271 x1.81
160 85 x0.53 123 x0.77 170 x1.06 225 x1.41 285 x1.78
170 92 x0.54 132 x0.77 181 x1.06 237 x1.39 298 x1.75
180 99 x0.55 140 x0.78 191 x1.06 249 x1.38 311 x1.73
190 107 x0.56 149 x0.78 200 x1.05 260 x1.37 324 x1.7
200 114 x0.57 157 x0.78 210 x1.05 271 x1.35 336 x1.68
210 120 x0.57 165 x0.79 219 x1.04 281 x1.34 348 x1.65
220 127 x0.58 173 x0.79 228 x1.04 291 x1.32 359 x1.63
230 134 x0.58 180 x0.78 237 x1.03 301 x1.31 370 x1.61
240 140 x0.58 188 x0.78 246 x1.02 311 x1.3 381 x1.59
250 146 x0.59 195 x0.78 254 x1.02 320 x1.28 391 x1.56
260 153 x0.59 202 x0.78 262 x1.01 330 x1.27 401 x1.54
270 159 x0.59 209 x0.78 270 x1 338 x1.25 411 x1.52
280 165 x0.59 216 x0.77 278 x0.99 347 x1.24 421 x1.5
290 171 x0.59 223 x0.77 286 x0.98 356 x1.23 430 x1.48
300 176 x0.59 230 x0.77 293 x0.98 364 x1.21 439 x1.46
310 182 x0.59 236 x0.76 300 x0.97 372 x1.2 448 x1.45

These male standards are based on 74,000 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.