Male Strength Standards (kg)

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

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Bench Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5024385779103
5529456487113
6034517296123
65395779104132
70446285112141
75496892119149
80537498127157
855879105134165
906284111141172
956789116147180
1007194122153187
1057599128160194
11080104133166200
11584109138172207
12088113143177213
12592118148183219
13095122153188225
13599126158194231
140103130163199236
kg
kg
years old

Squat Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50335276104136
55406086116149
60476895127161
655376104137173
705983113147184
756691122157195
807298130166205
8578105138175215
9083112146184225
9589118153192234
10095125160201243
105100131168209252
110106137174216260
115111143181224269
120116149188231277
125121155194238284
130126160201245292
135131166207252299
140136171213259307
kg
kg
years old

Deadlift Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50446593125160
555174103137174
605883114149187
656692124160200
7073100133171212
7579108142182224
8086116151192235
8593123160201245
9099131168211256
95105138176220266
100111145184228275
105117151192237284
110123158199245293
115129164206253302
120134171213261311
125140177220268319
130145183227276327
135150188233283335
140155194240290342
kg
kg
years old

Shoulder Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
501525385371
551829425977
602132476484
652436527090
702740567595
7530436080101
8033476484106
8536506889111
9039547293116
9541577697121
100446079102125
105476383106130
110496686109134
115526990113138
120547293117142
125577596120146
130597799124150
1356180102127154
1406483105131157
kg
kg
years old

Barbell Curl Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
50918304664
551120345069
601323375473
651425405878
701627436182
751830456485
801932486789
852134507093
902336537396
952438557699
10026405879102
10527426082105
11029436284108
11530456487111
12032476689114
12533496891116
13034507094119
13536527296121
14037547498124
kg
kg
years old

Bent Over Row Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
502134517194
5525395779102
6029446386110
6533496993118
7037547599126
75415980106133
80456386112140
85496891118146
90527296123153
955676101129159
1006080106134165
1056384110139170
1106688115144176
1157092119149181
1207396123154187
12576100128159192
13079103132163197
13583107136168202
14086110139172206
kg
kg
years old

Power Clean Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
5028426081104
5532476688112
6036527194119
65405677101126
70436182107133
75476587112139
80506992118145
85547396123151
905777101128157
956081105133162
1006484109137167
1056788113142172
1107091117146177
1157395121151182
1207698125155186
12578101128159191
13081104132163195
13584107135166199
14086110139170203
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.