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.
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 | 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.
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 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson DeadliftBodyweight
Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring DipsOlympic
Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High PullDumbbell
Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman CurlMachine
Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg CurlCable
Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable KickbackRate Your Lifts Against Other People
The Strength Level Calculator can show your exact level of strength at any bodyweight.