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Powerlifting Standards (lb)

Powerlifting strength standards help you compare your one-rep max lifts in bench press, squat and deadlift with other lifters at your bodyweight.

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Male Powerlifting Standards (lb)

BW Beg. Nov. Int. Adv. Elite
110 301 x2.74 402 x3.66 524 x4.77 662 x6.02 808 x7.35
120 343 x2.86 451 x3.76 579 x4.83 724 x6.03 877 x7.31
130 385 x2.96 498 x3.83 632 x4.87 783 x6.02 942 x7.24
140 425 x3.03 544 x3.88 684 x4.88 840 x6 1004 x7.17
150 464 x3.09 588 x3.92 733 x4.89 895 x5.97 1064 x7.09
160 502 x3.14 631 x3.94 781 x4.88 948 x5.92 1122 x7.01
170 540 x3.17 673 x3.96 828 x4.87 999 x5.88 1177 x6.92
180 576 x3.2 713 x3.96 873 x4.85 1048 x5.82 1231 x6.84
190 612 x3.22 753 x3.96 916 x4.82 1096 x5.77 1282 x6.75
200 646 x3.23 791 x3.96 959 x4.79 1142 x5.71 1332 x6.66
210 680 x3.24 829 x3.95 1000 x4.76 1187 x5.65 1381 x6.58
220 713 x3.24 865 x3.93 1040 x4.73 1231 x5.6 1428 x6.49
230 746 x3.24 901 x3.92 1079 x4.69 1273 x5.54 1474 x6.41
240 778 x3.24 936 x3.9 1117 x4.66 1315 x5.48 1518 x6.33
250 809 x3.23 970 x3.88 1154 x4.62 1355 x5.42 1561 x6.25
260 839 x3.23 1003 x3.86 1191 x4.58 1394 x5.36 1604 x6.17
270 869 x3.22 1036 x3.84 1226 x4.54 1433 x5.31 1645 x6.09
280 898 x3.21 1067 x3.81 1261 x4.5 1470 x5.25 1685 x6.02
290 927 x3.2 1099 x3.79 1295 x4.46 1506 x5.19 1724 x5.94
300 955 x3.18 1129 x3.76 1328 x4.43 1542 x5.14 1762 x5.87
310 982 x3.17 1159 x3.74 1360 x4.39 1577 x5.09 1799 x5.8
All 515 675 866 1081 1308

These male standards were last updated March and are based on 140,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

Female Powerlifting Standards (lb)

BW Beg. Nov. Int. Adv. Elite
90 182 x2.02 259 x2.88 354 x3.94 464 x5.16 583 x6.48
100 200 x2 280 x2.8 379 x3.79 493 x4.93 615 x6.15
110 217 x1.97 300 x2.73 402 x3.66 519 x4.72 645 x5.86
120 233 x1.94 319 x2.66 424 x3.54 544 x4.53 672 x5.6
130 248 x1.91 337 x2.59 445 x3.42 567 x4.36 698 x5.37
140 263 x1.88 354 x2.53 464 x3.32 589 x4.21 723 x5.16
150 277 x1.85 370 x2.47 483 x3.22 610 x4.07 746 x4.97
160 290 x1.82 386 x2.41 501 x3.13 630 x3.94 768 x4.8
170 303 x1.78 401 x2.36 518 x3.04 649 x3.82 789 x4.64
180 316 x1.75 415 x2.31 534 x2.96 667 x3.71 809 x4.49
190 328 x1.72 429 x2.26 549 x2.89 685 x3.6 828 x4.36
200 339 x1.7 442 x2.21 564 x2.82 701 x3.51 846 x4.23
210 350 x1.67 455 x2.17 579 x2.76 717 x3.42 864 x4.11
220 361 x1.64 467 x2.12 593 x2.69 733 x3.33 881 x4
230 372 x1.62 479 x2.08 606 x2.63 748 x3.25 897 x3.9
240 382 x1.59 491 x2.04 619 x2.58 762 x3.18 913 x3.8
250 392 x1.57 502 x2.01 632 x2.53 776 x3.1 928 x3.71
260 402 x1.54 513 x1.97 644 x2.48 790 x3.04 943 x3.63
All 256 353 470 604 748

These female standards were last updated March and are based on 23,000 filtered lifts.

Note: these barbell standards 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.

Powerlifting Calculator

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 12,729,000 lifts Squat 7,345,000 lifts Deadlift 7,438,000 lifts Shoulder Press 1,844,000 lifts Military Press 289,000 lifts Barbell Curl 878,000 lifts Incline Bench Press 420,000 lifts Front Squat 622,000 lifts Bent Over Row 579,000 lifts Sumo Deadlift 152,000 lifts Hex Bar Deadlift 305,000 lifts Romanian Deadlift 178,000 lifts EZ Bar Curl 52,000 lifts Close Grip Bench Press 78,000 lifts Hip Thrust 178,000 lifts Floor Press 41,000 lifts Seated Shoulder Press 40,000 lifts Stiff Legged Deadlift 42,000 lifts Barbell Shrug 105,000 lifts Wrist Curl 36,000 lifts Pendlay Row 79,000 lifts Box Squat 48,000 lifts Rack Pull 65,000 lifts Lying Tricep Extension 64,000 lifts Decline Bench Press 94,000 lifts Tricep Extension 70,000 lifts T-Bar Row 73,000 lifts Bulgarian Split Squat 36,000 lifts Zercher Squat 38,000 lifts Barbell Lunge 37,000 lifts Good Morning 51,000 lifts Upright Row 70,000 lifts Preacher Curl 67,000 lifts Reverse Barbell Curl 23,000 lifts Reverse Grip Bench Press 29,000 lifts Split Squat 29,000 lifts Landmine Squat 28,000 lifts Reverse Wrist Curl 28,000 lifts

Bodyweight

Push Ups 511,000 lifts Pull Ups 1,032,000 lifts Dips 412,000 lifts Chin Ups 236,000 lifts Bodyweight Squat 44,000 lifts Diamond Pushups 6,000 lifts One Arm Push Ups 17,000 lifts Single Leg Squat 21,000 lifts Sit Ups 59,000 lifts Burpees 13,000 lifts Lunge 9,000 lifts Muscle Ups 56,000 lifts One Arm Pull Ups 5,000 lifts Handstand Push Ups 13,000 lifts Inverted Row 2,000 lifts Crunches 33,000 lifts Toes To Bar 2,000 lifts Glute Bridge 2,000 lifts Russian Twist 2,000 lifts Neutral Grip Pull Ups 4,000 lifts Lying Leg Raise 1,000 lifts Back Extension 2,000 lifts Hanging Leg Raise 3,000 lifts Glute Ham Raise 876 lifts

Olympic

Power Clean 464,000 lifts Clean and Jerk 191,000 lifts Snatch 194,000 lifts Push Press 139,000 lifts Clean 154,000 lifts Hang Clean 35,000 lifts Power Snatch 35,000 lifts Overhead Squat 44,000 lifts Clean and Press 134,000 lifts Thruster 46,000 lifts Push Jerk 42,000 lifts

Dumbbell

Dumbbell Curl 716,000 lifts Dumbbell Bench Press 935,000 lifts Dumbbell Shoulder Press 456,000 lifts Dumbbell Row 199,000 lifts Incline Dumbbell Bench Press 252,000 lifts Dumbbell Hammer Curl 82,000 lifts Dumbbell Lateral Raise 205,000 lifts Dumbbell Floor Press 29,000 lifts Goblet Squat 60,000 lifts Dumbbell Lunge 71,000 lifts Dumbbell Romanian Deadlift 31,000 lifts Dumbbell Bulgarian Split Squat 46,000 lifts Dumbbell Pullover 33,000 lifts Dumbbell Tricep Extension 68,000 lifts Dumbbell Shrug 81,000 lifts Arnold Press 44,000 lifts Dumbbell Fly 79,000 lifts Dumbbell Front Raise 61,000 lifts Incline Dumbbell Curl 37,000 lifts Dumbbell Concentration Curl 56,000 lifts Dumbbell Tricep Kickback 27,000 lifts Lying Dumbbell Tricep Extension 41,000 lifts Decline Dumbbell Bench Press 29,000 lifts Incline Dumbbell Fly 42,000 lifts Chest Supported Dumbbell Row 24,000 lifts Dumbbell Reverse Fly 29,000 lifts

Machine

Sled Leg Press 428,000 lifts Leg Extension 152,000 lifts Chest Press 111,000 lifts Horizontal Leg Press 233,000 lifts Pec Deck Fly 53,000 lifts Lying Leg Curl 65,000 lifts Calf Raise 95,000 lifts Machine Shoulder Press 62,000 lifts Seated Leg Curl 75,000 lifts Seated Calf Raise 37,000 lifts Vertical Leg Press 96,000 lifts Hack Squat 47,000 lifts Hip Adduction 33,000 lifts Hip Abduction 37,000 lifts

Cable

Lat Pulldown 308,000 lifts Seated Cable Row 82,000 lifts Tricep Rope Pushdown 83,000 lifts Tricep Pushdown 111,000 lifts Face Pull 40,000 lifts Cable Curl 28,000 lifts Cable Fly 38,000 lifts Cable Lateral Raise 24,000 lifts One Arm Cable Curl 23,000 lifts Cable Pull Through 24,000 lifts Cable Crunch 25,000 lifts + More Exercises

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