Powerlifting strength standards help you compare your one-rep max lifts in bench press, squat and deadlift (conventional or sumo) with other lifters at your bodyweight.
Male Powerlifting Standards (lb )
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 110 | 292 x2.65 | 394 x3.58 | 518 x4.71 | 658 x5.99 | 808 x7.35 |
| 120 | 334 x2.78 | 443 x3.69 | 573 x4.78 | 721 x6.01 | 877 x7.31 |
| 130 | 375 x2.88 | 490 x3.77 | 627 x4.82 | 781 x6 | 943 x7.26 |
| 140 | 415 x2.96 | 535 x3.82 | 678 x4.85 | 838 x5.99 | 1006 x7.19 |
| 150 | 454 x3.03 | 580 x3.87 | 728 x4.86 | 894 x5.96 | 1067 x7.11 |
| 160 | 492 x3.08 | 623 x3.89 | 777 x4.85 | 947 x5.92 | 1125 x7.03 |
| 170 | 530 x3.12 | 665 x3.91 | 823 x4.84 | 999 x5.87 | 1182 x6.95 |
| 180 | 566 x3.15 | 706 x3.92 | 869 x4.83 | 1049 x5.83 | 1236 x6.87 |
| 190 | 602 x3.17 | 746 x3.92 | 913 x4.8 | 1097 x5.77 | 1288 x6.78 |
| 200 | 637 x3.18 | 784 x3.92 | 956 x4.78 | 1144 x5.72 | 1339 x6.69 |
| 210 | 671 x3.19 | 822 x3.92 | 997 x4.75 | 1189 x5.66 | 1388 x6.61 |
| 220 | 704 x3.2 | 859 x3.9 | 1038 x4.72 | 1233 x5.61 | 1436 x6.53 |
| 230 | 737 x3.2 | 895 x3.89 | 1077 x4.68 | 1276 x5.55 | 1482 x6.44 |
| 240 | 769 x3.2 | 930 x3.88 | 1116 x4.65 | 1318 x5.49 | 1527 x6.36 |
| 250 | 800 x3.2 | 964 x3.86 | 1153 x4.61 | 1359 x5.44 | 1571 x6.28 |
| 260 | 830 x3.19 | 998 x3.84 | 1190 x4.58 | 1399 x5.38 | 1614 x6.21 |
| 270 | 860 x3.19 | 1031 x3.82 | 1226 x4.54 | 1438 x5.32 | 1655 x6.13 |
| 280 | 890 x3.18 | 1063 x3.8 | 1261 x4.5 | 1475 x5.27 | 1696 x6.06 |
| 290 | 918 x3.17 | 1094 x3.77 | 1295 x4.47 | 1512 x5.22 | 1736 x5.99 |
| 300 | 947 x3.16 | 1125 x3.75 | 1328 x4.43 | 1549 x5.16 | 1775 x5.92 |
| 310 | 974 x3.14 | 1155 x3.73 | 1361 x4.39 | 1584 x5.11 | 1812 x5.85 |
| All | 507 | 669 | 863 | 1081 | 1313 |
These male standards were last updated June and are based on 254,000 filtered lifts.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
Female Powerlifting Standards (lb)
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 90 | 188 x2.09 | 265 x2.95 | 361 x4.01 | 472 x5.24 | 591 x6.57 |
| 100 | 208 x2.08 | 289 x2.89 | 389 x3.89 | 503 x5.03 | 626 x6.26 |
| 110 | 226 x2.06 | 311 x2.83 | 414 x3.76 | 532 x4.84 | 658 x5.98 |
| 120 | 244 x2.04 | 332 x2.77 | 438 x3.65 | 559 x4.66 | 688 x5.74 |
| 130 | 261 x2.01 | 352 x2.71 | 461 x3.55 | 585 x4.5 | 717 x5.51 |
| 140 | 278 x1.98 | 371 x2.65 | 482 x3.45 | 609 x4.35 | 744 x5.31 |
| 150 | 293 x1.95 | 389 x2.59 | 503 x3.35 | 632 x4.21 | 769 x5.13 |
| 160 | 308 x1.93 | 406 x2.54 | 523 x3.27 | 654 x4.09 | 793 x4.96 |
| 170 | 323 x1.9 | 422 x2.48 | 541 x3.18 | 675 x3.97 | 816 x4.8 |
| 180 | 337 x1.87 | 438 x2.43 | 559 x3.11 | 695 x3.86 | 838 x4.66 |
| 190 | 350 x1.84 | 454 x2.39 | 577 x3.03 | 714 x3.76 | 859 x4.52 |
| 200 | 363 x1.81 | 468 x2.34 | 593 x2.97 | 733 x3.66 | 880 x4.4 |
| 210 | 375 x1.79 | 483 x2.3 | 609 x2.9 | 750 x3.57 | 899 x4.28 |
| 220 | 388 x1.76 | 496 x2.26 | 625 x2.84 | 768 x3.49 | 918 x4.17 |
| 230 | 399 x1.74 | 510 x2.22 | 640 x2.78 | 784 x3.41 | 936 x4.07 |
| 240 | 411 x1.71 | 523 x2.18 | 654 x2.73 | 800 x3.33 | 953 x3.97 |
| 250 | 422 x1.69 | 535 x2.14 | 668 x2.67 | 816 x3.26 | 970 x3.88 |
| 260 | 433 x1.67 | 547 x2.11 | 682 x2.62 | 831 x3.2 | 987 x3.8 |
| All | 271 | 371 | 492 | 630 | 778 |
These female standards were last updated June and are based on 46,000 filtered lifts.
Barbell weights include the weight of the bar, normally 20 kg / 44 lb.
Powerlifting Calculator
Our powerlifting calculator can show your exact level of all round strength in bench press, squat and deadlift at any bodyweight.
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. |
Individual Exercises
Barbell
Bench Press 21,420,000 lifts Squat 12,090,000 lifts Deadlift 11,727,000 lifts Shoulder Press 2,948,000 lifts Barbell Curl 1,318,000 lifts Incline Bench Press 802,000 lifts Bent Over Row 1,000,000 lifts Sumo Deadlift 377,000 lifts Hex Bar Deadlift 559,000 lifts Front Squat 922,000 lifts Hip Thrust 364,000 lifts Romanian Deadlift 323,000 lifts Military Press 458,000 lifts Close Grip Bench Press 175,000 lifts EZ Bar Curl 134,000 lifts Rack Pull 131,000 lifts Lying Tricep Extension 134,000 lifts Barbell Shrug 195,000 lifts Seated Shoulder Press 132,000 lifts Decline Bench Press 186,000 lifts Box Squat 111,000 lifts Stiff Leg Deadlift 81,000 lifts Bulgarian Split Squat 88,000 lifts Preacher Curl 126,000 lifts T Bar Row 154,000 lifts Pendlay Row 128,000 lifts Barbell Lunge 82,000 lifts Tricep Extension 116,000 lifts Snatch Grip Deadlift 22,000 lifts Paused Bench Press 32,000 lifts Barbell Hack Squat 30,000 lifts Upright Row 116,000 lifts Neck Extension 18,000 lifts Good Morning 89,000 lifts Barbell Calf Raise 46,000 lifts Barbell Glute Bridge 36,000 lifts Bodyweight Calf Raise 7,000 lifts Split Squat 58,000 lifts Zercher Squat 79,000 lifts Behind The Neck Press 27,000 lifts Floor Press 89,000 lifts Strict Curl 31,000 lifts Deficit Deadlift 35,000 lifts Wrist Curl 67,000 lifts Hex Bar Shrug 161 lifts Pause Deadlift 20,000 lifts Yates Row 21,000 lifts Neck Curl 33,000 lifts Reverse Curl 18,000 lifts Pause Squat 25,000 lifts Log Press 26,000 lifts Barbell Reverse Lunge 36,000 lifts Reverse Wrist Curl 52,000 lifts Zercher Deadlift 219 lifts Single Leg Deadlift 21,000 lifts Reverse Barbell Curl 48,000 lifts Barbell Front Raise 27,000 lifts Bent Arm Barbell Pullover 437 lifts JM Press 16,000 lifts Bench Pin Press 27,000 lifts Sumo Squat 23,000 lifts Bench Pull 26,000 lifts Cheat Curl 4,000 lifts Spider Curl 17,000 lifts Half Squat 144 lifts Spoto Press 68 lifts Ab Wheel Rollout 3,000 lifts Landmine Press 20,000 lifts Behind The Back Deadlift 63 lifts Walking Lunge 3,000 lifts Viking Press 18,000 lifts Wide Grip Bench Press 19,000 lifts Single Leg Romanian Deadlift 25,000 lifts Paused Squat 116 lifts Meadows Row 70 lifts Behind The Back Barbell Shrug 310 lifts Pin Squat 16,000 lifts Z Press 18,000 lifts Belt Squat 31,000 lifts Landmine Squat 51,000 lifts Pin Bench Press 37 lifts Close Grip Incline Bench Press 109 lifts Single Arm Landmine Press 202 lifts Jefferson Squat 424 lifts Barbell Power Shrug 886 lifts Shoulder Pin Press 18,000 lifts Jefferson Deadlift 21,000 lifts Safety Bar Squat 28,000 lifts Reverse Grip Bench Press 53,000 lifts Machine Shrug 651 lifts Donkey Calf Raise 842 lifts Snatch Deadlift 18,000 lifts Barbell Pullover 22,000 lifts Wall Ball 16,000 liftsBodyweight
Pull Ups 1,772,000 lifts Push Ups 964,000 lifts Dips 673,000 lifts Chin Ups 411,000 lifts Sit Ups 95,000 lifts Muscle Ups 82,000 lifts Bodyweight Squat 91,000 lifts Back Extension 11,000 lifts Burpees 22,000 lifts Crunches 51,000 lifts Diamond Push Ups 24,000 lifts Single Leg Squat 39,000 lifts One Arm Pull Ups 15,000 lifts Inverted Row 9,000 lifts Handstand Push Ups 25,000 lifts Pistol Squat 10,000 lifts Glute Bridge 12,000 lifts Bench Dips 5,000 lifts One Arm Push Ups 33,000 lifts Side Lunge 941 lifts Neutral Grip Pull Ups 16,000 lifts Lunge 17,000 lifts Squat Jumps 1,000 lifts Russian Twist 9,000 lifts Hanging Leg Raise 11,000 lifts Decline Crunch 2,000 lifts Reverse Lunge 3,000 lifts Jumping Jack 1,000 lifts Close Grip Push Up 2,000 lifts Hanging Knee Raise 2,000 lifts Archer Push Ups 83 lifts Pike Push Up 1,000 lifts Incline Push Up 1,000 lifts Scissor Kicks 59 lifts Roman Chair Side Bend 303 lifts Leg Lift 553 lifts Incline Bench Sit Up 1,000 lifts Flutter Kicks 833 lifts Clap Pull Up 597 lifts Bicycle Crunch 1,000 lifts Nordic Hamstring Curl 2,000 lifts Ring Muscle Ups 1,000 lifts Ring Dips 5,000 lifts Glute Ham Raise 2,000 lifts Superman 73 lifts Floor Hip Abduction 361 lifts Decline Push Up 3,000 lifts Sissy Squat 1,000 lifts Reverse Crunches 1,000 lifts Toes To Bar 5,000 lifts Lying Leg Raise 7,000 lifts Reverse Hyperextension 52 lifts Glute Kickback 98 lifts Star Jump 378 lifts Squat Thrust 353 lifts Side Crunch 489 lifts Mountain Climbers 665 lifts Hip Extension 347 lifts Floor Hip Extension 191 liftsOlympic
Power Clean 632,000 lifts Clean and Jerk 275,000 lifts Snatch 269,000 lifts Push Press 201,000 lifts Clean 219,000 lifts Hang Clean 81,000 lifts Clean and Press 179,000 lifts Thruster 71,000 lifts Split Jerk 23,000 lifts Overhead Squat 77,000 lifts Power Snatch 64,000 lifts Push Jerk 69,000 lifts Dumbbell Clean and Press 171 lifts Clean High Pull 27,000 lifts Hang Power Clean 21,000 lifts Hang Snatch 114 lifts Dumbbell Hang Clean 594 lifts Muscle Snatch 19,000 lifts Dumbbell Snatch 21,000 lifts Dumbbell Thruster 43 lifts Dumbbell High Pull 731 lifts Dumbbell Push Press 1,000 lifts Snatch Pull 18,000 lifts Clean Pull 25,000 liftsDumbbell
Dumbbell Bench Press 1,682,000 lifts Dumbbell Curl 1,347,000 lifts Dumbbell Shoulder Press 878,000 lifts Incline Dumbbell Bench Press 568,000 lifts Dumbbell Row 380,000 lifts Dumbbell Lateral Raise 354,000 lifts Hammer Curl 191,000 lifts Goblet Squat 133,000 lifts Dumbbell Bulgarian Split Squat 115,000 lifts Dumbbell Fly 157,000 lifts Dumbbell Shrug 137,000 lifts Dumbbell Lunge 140,000 lifts Dumbbell Concentration Curl 106,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Arnold Press 91,000 lifts Dumbbell Tricep Extension 132,000 lifts Dumbbell Squat 38,000 lifts Dumbbell Tricep Kickback 59,000 lifts Incline Dumbbell Curl 69,000 lifts Dumbbell Upright Row 31,000 lifts Dumbbell Reverse Fly 69,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Deadlift 31,000 lifts Dumbbell Pullover 76,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Chest Supported Dumbbell Row 58,000 lifts Dumbbell Calf Raise 34,000 lifts Bent Over Dumbbell Row 7,000 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Front Raise 111,000 lifts Seated Dumbbell Tricep Extension 5,000 lifts Seated Dumbbell Curl 3,000 lifts Decline Dumbbell Fly 770 lifts Dumbbell Wrist Curl 25,000 lifts Incline Dumbbell Fly 90,000 lifts Dumbbell Walking Calf Raise 82 lifts Single Leg Dumbbell Deadlift 195 lifts Dumbbell Split Squat 334 lifts Dumbbell Front Squat 3,000 lifts Dumbbell Preacher Curl 22,000 lifts Dumbbell External Rotation 1,000 lifts Decline Dumbbell Bench Press 59,000 lifts Dumbbell Incline Y Raise 980 lifts Zottman Curl 18,000 lifts Incline Hammer Curl 23,000 lifts Tate Press 18,000 lifts Dumbbell Side Bend 22,000 lifts Dumbbell Face Pull 314 lifts Dumbbell Reverse Curl 170 lifts Dumbbell Z Press 16,000 lifts Dumbbell Bench Pull 19,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Renegade Row 18,000 liftsMachine
Sled Leg Press 781,000 lifts Leg Extension 308,000 lifts Horizontal Leg Press 380,000 lifts Chest Press 275,000 lifts Seated Leg Curl 166,000 lifts Hack Squat 100,000 lifts Lying Leg Curl 150,000 lifts Machine Chest Fly 114,000 lifts Machine Calf Raise 152,000 lifts Smith Machine Bench Press 71,000 lifts Machine Shoulder Press 119,000 lifts Seated Calf Raise 82,000 lifts Machine Bicep Curl 26,000 lifts Close Grip Lat Pulldown 31,000 lifts Machine Row 66,000 lifts Smith Machine Squat 65,000 lifts Single Leg Press 24,000 lifts Single Leg Seated Calf Raise 815 lifts Hip Adduction 63,000 lifts Machine Reverse Fly 26,000 lifts Hip Abduction 71,000 lifts Machine Tricep Extension 35,000 lifts Vertical Leg Press 131,000 lifts Standing Leg Curl 51,000 lifts Seated Dip Machine 57,000 lifts Smith Machine Shrug 1,000 lifts Machine Tricep Press 24,000 lifts Machine Seated Crunch 55,000 lifts Machine Back Extension 22,000 lifts Sled Press Calf Raise 23,000 lifts Machine Lateral Raise 20,000 liftsCable
Lat Pulldown 573,000 lifts Tricep Pushdown 267,000 lifts Seated Cable Row 204,000 lifts Tricep Rope Pushdown 139,000 lifts Face Pull 73,000 lifts Cable Fly 86,000 lifts Cable Bicep Curl 102,000 lifts Cable Lateral Raise 98,000 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Overhead Tricep Extension 31,000 lifts One Arm Cable Bicep Curl 44,000 lifts Cable Crossover 35,000 lifts Cable Pull Through 55,000 lifts One Arm Seated Cable Row 1,000 lifts Cable Upright Row 1,000 lifts One Arm Lat Pulldown 250 lifts Cable Hammer Curl 102 lifts Straight Arm Pulldown 23,000 lifts Cable Kickback 18,000 lifts High Pulley Crunch 152 lifts Cable Crunch 77,000 lifts Cable Shrug 453 lifts Cable Leg Extension 698 lifts Behind The Back Cable Curl 348 lifts Standing Cable Crunch 316 lifts Overhead Cable Curl 330 lifts One Arm Pulldown 601 lifts Lying Cable Curl 129 lifts Incline Cable Curl 134 lifts Cable External Rotation 461 lifts Reverse Grip Tricep Pushdown 19,000 lifts Cable Reverse Fly 33,000 lifts Cable Woodchoppers 25,000 liftsRate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.