Female 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 (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 10 19 33 49 68
45 12 22 36 54 74
50 14 25 40 58 79
55 17 28 44 62 84
60 19 31 47 66 88
65 21 33 50 70 92
70 22 36 53 74 96
75 24 38 56 77 100
80 26 40 59 80 104
85 28 43 61 83 107
90 30 45 64 86 111
95 31 47 66 89 114
100 33 49 69 92 117
105 35 51 71 94 120
110 36 53 73 97 123
115 38 54 75 99 126
120 39 56 77 102 128
kg
kg
years old

Squat Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 19 34 53 76 102
45 23 38 58 82 110
50 26 42 63 88 116
55 29 46 68 94 123
60 32 49 72 99 129
65 35 53 76 104 134
70 37 56 80 109 140
75 40 59 84 113 145
80 42 62 88 117 149
85 45 65 91 121 154
90 47 68 94 125 158
95 49 71 98 129 162
100 52 74 101 132 166
105 54 76 104 136 170
110 56 79 107 139 174
115 58 81 109 142 177
120 60 83 112 145 181
kg
kg
years old

Deadlift Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 26 43 65 92 121
45 30 48 71 99 129
50 34 52 76 105 136
55 37 56 81 111 143
60 40 60 86 116 149
65 43 64 90 121 155
70 46 68 95 126 160
75 49 71 99 131 166
80 52 74 102 135 170
85 54 77 106 139 175
90 57 80 109 143 180
95 59 83 113 147 184
100 61 86 116 151 188
105 64 89 119 154 192
110 66 91 122 158 196
115 68 94 125 161 200
120 70 96 128 164 203
kg
kg
years old

Shoulder Press Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 7 13 22 33 45
45 9 15 24 36 48
50 10 17 27 38 51
55 11 19 29 41 54
60 12 20 31 43 57
65 14 22 32 45 59
70 15 23 34 47 62
75 16 25 36 49 64
80 17 26 37 51 66
85 18 27 39 53 68
90 19 28 40 54 70
95 20 30 42 56 72
100 21 31 43 58 74
105 22 32 45 59 75
110 23 33 46 61 77
115 24 34 47 62 79
120 24 35 48 64 80
kg
kg
years old

Barbell Curl Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 4 10 17 27 38
45 5 11 19 29 41
50 6 12 20 31 43
55 7 13 22 33 45
60 8 14 23 34 47
65 8 15 24 36 49
70 9 16 26 37 51
75 10 17 27 39 52
80 11 18 28 40 54
85 11 19 29 41 55
90 12 20 30 43 57
95 12 21 31 44 58
100 13 21 32 45 59
105 14 22 33 46 61
110 14 23 34 47 62
115 15 24 35 48 63
120 15 24 36 49 64
kg
kg
years old

Bent Over Row Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 12 21 33 48 65
45 14 23 36 51 69
50 15 25 38 54 72
55 17 27 41 57 75
60 18 29 43 59 78
65 19 30 44 62 80
70 20 32 46 64 83
75 22 33 48 66 85
80 23 35 50 68 87
85 24 36 51 69 89
90 25 37 53 71 91
95 26 38 54 73 93
100 27 40 56 74 95
105 28 41 57 76 97
110 29 42 58 78 99
115 29 43 60 79 100
120 30 44 61 80 102
kg
kg
years old

Power Clean Standards (female)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
40 19 28 40 53 67
45 21 31 43 57 71
50 23 33 46 60 75
55 25 36 48 63 78
60 27 38 51 66 82
65 29 40 53 68 85
70 31 42 55 71 87
75 32 44 57 73 90
80 34 45 59 75 92
85 35 47 61 78 95
90 36 49 63 80 97
95 38 50 65 82 99
100 39 52 67 83 101
105 40 53 68 85 103
110 42 54 70 87 105
115 43 56 71 89 107
120 44 57 73 90 109
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.