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 66 x0.55 100 x0.83 142 x1.18 192 x1.6 247 x2.05
130 76 x0.58 112 x0.86 156 x1.2 208 x1.6 265 x2.04
140 86 x0.61 123 x0.88 170 x1.21 224 x1.6 283 x2.02
150 95 x0.63 134 x0.9 183 x1.22 239 x1.59 300 x2
160 104 x0.65 145 x0.91 196 x1.22 254 x1.59 316 x1.98
170 113 x0.67 156 x0.92 208 x1.23 268 x1.58 332 x1.95
180 122 x0.68 167 x0.93 220 x1.22 282 x1.56 347 x1.93
190 131 x0.69 177 x0.93 232 x1.22 295 x1.55 362 x1.9
200 140 x0.7 187 x0.93 244 x1.22 308 x1.54 376 x1.88
210 148 x0.71 197 x0.94 255 x1.21 320 x1.52 390 x1.86
220 157 x0.71 206 x0.94 266 x1.21 332 x1.51 403 x1.83
230 165 x0.72 215 x0.94 276 x1.2 344 x1.5 416 x1.81
240 173 x0.72 225 x0.94 286 x1.19 356 x1.48 429 x1.79
250 180 x0.72 234 x0.93 296 x1.19 367 x1.47 441 x1.76
260 188 x0.72 242 x0.93 306 x1.18 378 x1.45 453 x1.74
270 196 x0.72 251 x0.93 316 x1.17 388 x1.44 465 x1.72
280 203 x0.73 259 x0.93 325 x1.16 399 x1.42 476 x1.7
290 210 x0.73 267 x0.92 334 x1.15 409 x1.41 487 x1.68
300 218 x0.73 275 x0.92 343 x1.14 419 x1.4 498 x1.66
310 225 x0.72 283 x0.91 352 x1.14 429 x1.38 509 x1.64

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 88 x0.73 131 x1.1 187 x1.56 251 x2.09 322 x2.68
130 100 x0.77 147 x1.13 205 x1.58 272 x2.1 346 x2.66
140 113 x0.81 162 x1.16 222 x1.59 293 x2.09 369 x2.63
150 125 x0.83 176 x1.18 240 x1.6 312 x2.08 391 x2.6
160 137 x0.86 191 x1.19 256 x1.6 331 x2.07 412 x2.57
170 149 x0.88 204 x1.2 272 x1.6 349 x2.05 432 x2.54
180 161 x0.89 218 x1.21 288 x1.6 367 x2.04 452 x2.51
190 172 x0.9 231 x1.22 303 x1.59 384 x2.02 470 x2.48
200 183 x0.92 244 x1.22 317 x1.59 400 x2 489 x2.44
210 194 x0.92 257 x1.22 332 x1.58 417 x1.98 506 x2.41
220 205 x0.93 269 x1.22 346 x1.57 432 x1.96 524 x2.38
230 215 x0.94 281 x1.22 359 x1.56 447 x1.94 540 x2.35
240 225 x0.94 293 x1.22 373 x1.55 462 x1.93 556 x2.32
250 235 x0.94 304 x1.22 385 x1.54 476 x1.91 572 x2.29
260 245 x0.94 315 x1.21 398 x1.53 490 x1.89 588 x2.26
270 255 x0.94 326 x1.21 410 x1.52 504 x1.87 603 x2.23
280 265 x0.94 337 x1.2 423 x1.51 518 x1.85 617 x2.2
290 274 x0.94 348 x1.2 434 x1.5 531 x1.83 631 x2.18
300 283 x0.94 358 x1.19 446 x1.49 543 x1.81 645 x2.15
310 292 x0.94 368 x1.19 457 x1.47 556 x1.79 659 x2.13

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 x1.37 227 x1.89 299 x2.49 377 x3.15
130 129 x0.99 182 x1.4 247 x1.9 322 x2.48 403 x3.1
140 143 x1.02 198 x1.41 266 x1.9 343 x2.45 427 x3.05
150 156 x1.04 214 x1.42 284 x1.89 364 x2.43 450 x3
160 169 x1.06 229 x1.43 301 x1.88 384 x2.4 472 x2.95
170 182 x1.07 244 x1.43 318 x1.87 403 x2.37 493 x2.9
180 194 x1.08 258 x1.44 335 x1.86 421 x2.34 513 x2.85
190 207 x1.09 272 x1.43 351 x1.85 439 x2.31 533 x2.81
200 219 x1.09 286 x1.43 366 x1.83 457 x2.28 552 x2.76
210 230 x1.1 299 x1.43 381 x1.82 473 x2.25 570 x2.72
220 242 x1.1 312 x1.42 396 x1.8 490 x2.23 588 x2.67
230 253 x1.1 325 x1.41 410 x1.78 505 x2.2 606 x2.63
240 264 x1.1 337 x1.4 424 x1.77 521 x2.17 622 x2.59
250 274 x1.1 349 x1.4 438 x1.75 536 x2.14 639 x2.55
260 285 x1.1 361 x1.39 451 x1.73 550 x2.12 655 x2.52
270 295 x1.09 373 x1.38 464 x1.72 564 x2.09 670 x2.48
280 305 x1.09 384 x1.37 476 x1.7 578 x2.07 685 x2.45
290 315 x1.09 395 x1.36 488 x1.68 592 x2.04 700 x2.41
300 324 x1.08 406 x1.35 500 x1.67 605 x2.02 714 x2.38
310 334 x1.08 416 x1.34 512 x1.65 618 x1.99 728 x2.35

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 x0.54 96 x0.8 134 x1.11 175 x1.46
130 46 x0.36 72 x0.55 105 x0.81 145 x1.11 188 x1.45
140 52 x0.37 80 x0.57 114 x0.82 155 x1.11 200 x1.43
150 58 x0.39 87 x0.58 123 x0.82 166 x1.1 212 x1.41
160 64 x0.4 94 x0.59 132 x0.82 175 x1.1 223 x1.39
170 70 x0.41 101 x0.6 140 x0.82 185 x1.09 234 x1.37
180 76 x0.42 108 x0.6 148 x0.82 194 x1.08 244 x1.36
190 81 x0.43 115 x0.6 156 x0.82 203 x1.07 254 x1.34
200 87 x0.43 121 x0.61 163 x0.82 212 x1.06 264 x1.32
210 92 x0.44 128 x0.61 171 x0.81 220 x1.05 273 x1.3
220 98 x0.44 134 x0.61 178 x0.81 228 x1.04 282 x1.28
230 103 x0.45 140 x0.61 185 x0.8 236 x1.03 291 x1.27
240 108 x0.45 146 x0.61 192 x0.8 244 x1.02 300 x1.25
250 113 x0.45 152 x0.61 199 x0.79 251 x1.01 308 x1.23
260 118 x0.45 158 x0.61 205 x0.79 259 x1 316 x1.22
270 123 x0.46 163 x0.6 211 x0.78 266 x0.99 324 x1.2
280 128 x0.46 169 x0.6 218 x0.78 273 x0.97 332 x1.18
290 132 x0.46 174 x0.6 224 x0.77 280 x0.96 339 x1.17
300 137 x0.46 179 x0.6 230 x0.77 287 x0.96 347 x1.16
310 141 x0.46 184 x0.6 236 x0.76 293 x0.95 354 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
120 24 x0.2 45 x0.38 75 x0.63 113 x0.94 156 x1.3
130 27 x0.21 50 x0.39 82 x0.63 120 x0.93 165 x1.27
140 31 x0.22 55 x0.39 88 x0.63 128 x0.91 173 x1.24
150 35 x0.23 60 x0.4 93 x0.62 135 x0.9 181 x1.21
160 38 x0.24 64 x0.4 99 x0.62 141 x0.88 189 x1.18
170 41 x0.24 69 x0.4 104 x0.61 148 x0.87 196 x1.16
180 45 x0.25 73 x0.4 110 x0.61 154 x0.86 204 x1.13
190 48 x0.25 77 x0.41 115 x0.6 160 x0.84 210 x1.11
200 51 x0.26 81 x0.41 120 x0.6 166 x0.83 217 x1.09
210 54 x0.26 85 x0.4 124 x0.59 172 x0.82 224 x1.06
220 57 x0.26 89 x0.4 129 x0.59 177 x0.8 230 x1.04
230 60 x0.26 93 x0.4 134 x0.58 182 x0.79 236 x1.02
240 63 x0.26 96 x0.4 138 x0.58 187 x0.78 242 x1.01
250 66 x0.26 100 x0.4 142 x0.57 192 x0.77 247 x0.99
260 69 x0.27 103 x0.4 146 x0.56 197 x0.76 253 x0.97
270 72 x0.27 107 x0.4 151 x0.56 202 x0.75 258 x0.96
280 75 x0.27 110 x0.39 155 x0.55 207 x0.74 263 x0.94
290 77 x0.27 113 x0.39 158 x0.55 211 x0.73 268 x0.93
300 80 x0.27 117 x0.39 162 x0.54 215 x0.72 273 x0.91
310 83 x0.27 120 x0.39 166 x0.54 220 x0.71 278 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 x0.47 95 x0.73 137 x1.05 187 x1.44 242 x1.86
140 69 x0.49 104 x0.74 148 x1.06 200 x1.43 257 x1.83
150 77 x0.51 113 x0.76 159 x1.06 213 x1.42 271 x1.81
160 84 x0.53 123 x0.77 170 x1.06 225 x1.41 285 x1.78
170 92 x0.54 131 x0.77 180 x1.06 237 x1.4 299 x1.76
180 99 x0.55 140 x0.78 190 x1.06 249 x1.38 312 x1.73
190 106 x0.56 148 x0.78 200 x1.05 260 x1.37 324 x1.71
200 113 x0.57 157 x0.78 210 x1.05 271 x1.35 336 x1.68
210 120 x0.57 165 x0.78 219 x1.04 281 x1.34 348 x1.66
220 127 x0.58 172 x0.78 228 x1.04 291 x1.32 359 x1.63
230 133 x0.58 180 x0.78 237 x1.03 301 x1.31 370 x1.61
240 140 x0.58 188 x0.78 245 x1.02 311 x1.3 381 x1.59
250 146 x0.58 195 x0.78 254 x1.01 320 x1.28 391 x1.56
260 152 x0.58 202 x0.78 262 x1.01 329 x1.27 401 x1.54
270 158 x0.59 209 x0.77 270 x1 338 x1.25 411 x1.52
280 164 x0.59 216 x0.77 278 x0.99 347 x1.24 421 x1.5
290 170 x0.59 223 x0.77 285 x0.98 356 x1.23 430 x1.48
300 176 x0.59 229 x0.76 293 x0.98 364 x1.21 439 x1.46
310 181 x0.59 236 x0.76 300 x0.97 372 x1.2 448 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 x0.64 107 x0.89 144 x1.2 187 x1.56 233 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 99 x0.66 134 x0.89 175 x1.17 222 x1.48 272 x1.82
160 107 x0.67 142 x0.89 185 x1.16 233 x1.46 284 x1.78
170 114 x0.67 150 x0.88 194 x1.14 243 x1.43 296 x1.74
180 121 x0.67 158 x0.88 203 x1.13 254 x1.41 307 x1.7
190 127 x0.67 166 x0.87 212 x1.11 263 x1.39 317 x1.67
200 134 x0.67 173 x0.87 220 x1.1 272 x1.36 328 x1.64
210 140 x0.67 181 x0.86 228 x1.09 282 x1.34 338 x1.61
220 146 x0.67 188 x0.85 236 x1.07 290 x1.32 347 x1.58
230 152 x0.66 194 x0.85 244 x1.06 299 x1.3 356 x1.55
240 158 x0.66 201 x0.84 251 x1.05 307 x1.28 365 x1.52
250 164 x0.66 208 x0.83 258 x1.03 315 x1.26 374 x1.5
260 170 x0.65 214 x0.82 266 x1.02 323 x1.24 383 x1.47
270 175 x0.65 220 x0.81 272 x1.01 330 x1.22 391 x1.45
280 181 x0.65 226 x0.81 279 x1 338 x1.21 399 x1.42
290 186 x0.64 232 x0.8 286 x0.98 345 x1.19 407 x1.4
300 191 x0.64 238 x0.79 292 x0.97 352 x1.17 414 x1.38
310 196 x0.63 243 x0.79 298 x0.96 359 x1.16 422 x1.36

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.