Male Strength Standards (kg)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

Male
Female
Pounds (lb)
Kilograms (kg)

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Bench Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 27 41 58 78 101
55 32 47 65 87 110
60 37 53 72 95 119
65 42 59 79 102 128
70 47 64 85 110 136
75 51 70 92 117 144
80 56 75 98 124 151
85 60 80 104 130 158
90 65 85 109 137 165
95 69 90 115 143 172
100 73 95 120 149 179
105 77 99 125 155 185
110 81 104 131 160 191
115 85 108 135 166 197
120 89 113 140 171 203
125 93 117 145 176 209
130 97 121 150 181 214
135 100 125 154 186 220
140 104 129 158 191 225
kg
kg
years old

Squat Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 36 55 78 106 137
55 43 63 88 118 150
60 49 71 98 129 162
65 56 79 107 139 174
70 62 86 116 149 185
75 69 94 124 159 196
80 75 101 132 168 206
85 81 108 140 177 216
90 87 115 148 186 226
95 93 121 156 194 235
100 98 128 163 203 244
105 104 134 170 211 253
110 109 140 177 218 261
115 115 147 184 226 270
120 120 152 191 233 278
125 125 158 197 240 285
130 130 164 203 247 293
135 135 169 209 254 300
140 140 175 215 261 307
kg
kg
years old

Deadlift Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 46 68 96 129 164
55 54 77 107 141 178
60 61 86 117 153 191
65 68 95 127 164 204
70 75 103 137 175 216
75 82 111 146 186 228
80 89 119 155 196 239
85 96 127 164 205 250
90 102 134 172 215 260
95 108 141 180 224 270
100 114 148 188 232 279
105 120 155 195 241 289
110 126 161 203 249 298
115 132 168 210 257 306
120 137 174 217 265 315
125 143 180 224 272 323
130 148 186 231 280 331
135 153 192 237 287 339
140 159 198 243 294 346
kg
kg
years old

Shoulder Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 15 24 36 51 67
55 18 28 41 56 73
60 21 32 45 62 79
65 24 35 50 67 85
70 27 39 54 72 90
75 30 43 58 76 96
80 33 46 62 81 101
85 36 49 66 85 106
90 38 53 70 90 111
95 41 56 74 94 115
100 44 59 77 98 120
105 47 62 81 102 124
110 49 65 84 105 128
115 52 68 87 109 132
120 54 71 90 113 136
125 56 73 94 116 140
130 59 76 97 119 144
135 61 79 100 123 147
140 63 81 102 126 151
kg
kg
years old

Barbell Curl Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 11 19 30 43 58
55 13 22 33 47 62
60 15 24 36 50 66
65 17 26 39 54 70
70 18 28 41 57 74
75 20 31 44 60 77
80 22 33 46 63 80
85 23 35 49 65 84
90 25 36 51 68 87
95 26 38 53 71 89
100 28 40 55 73 92
105 29 42 57 75 95
110 31 44 60 78 97
115 32 45 61 80 100
120 34 47 63 82 102
125 35 49 65 84 105
130 36 50 67 86 107
135 38 52 69 88 109
140 39 53 71 90 111
kg
kg
years old

Bent Over Row Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 23 36 52 72 94
55 27 41 59 80 103
60 31 46 65 87 111
65 36 51 71 94 119
70 40 56 77 101 127
75 44 61 83 107 134
80 48 66 88 114 141
85 52 71 93 120 147
90 56 75 99 125 154
95 59 79 104 131 160
100 63 84 108 136 166
105 67 88 113 142 172
110 70 92 118 147 178
115 74 96 122 152 183
120 77 100 127 157 188
125 80 103 131 161 194
130 84 107 135 166 199
135 87 111 139 170 203
140 90 114 143 175 208
kg
kg
years old

Power Clean Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50 29 41 57 76 96
55 33 46 63 82 103
60 37 51 69 89 110
65 41 56 74 94 117
70 45 60 79 100 123
75 48 64 84 106 129
80 52 68 88 111 135
85 55 72 93 116 140
90 59 76 97 121 146
95 62 80 101 126 151
100 65 84 106 130 156
105 68 87 110 134 161
110 71 91 113 139 165
115 74 94 117 143 170
120 77 97 121 147 174
125 80 100 124 151 178
130 83 103 128 154 182
135 85 106 131 158 186
140 88 109 134 162 190
kg
kg
years old

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.

Strength Level introduced these exact Beginner-to-Elite percentile boundaries in 2015. See how the standards evolved.