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.
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.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
Our powerlifting calculator can show your exact level of all round strength in bench press, squat and deadlift at any bodyweight.
Beginner | Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month. |
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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. |
The Strength Level Calculator can show your exact level of strength at any bodyweight.