Weightlifting Strength Standards

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

Our strength standards are based on millions of lifts entered by Strength Level users.

By Exercise


Bench Press 21,203,000 lifts Squat 11,963,000 lifts Deadlift 11,612,000 lifts Shoulder Press 2,922,000 lifts Barbell Curl 1,310,000 lifts Bent Over Row 991,000 lifts Incline Bench Press 794,000 lifts Front Squat 917,000 lifts Sumo Deadlift 371,000 lifts Hex Bar Deadlift 553,000 lifts Hip Thrust 358,000 lifts Romanian Deadlift 319,000 lifts Military Press 456,000 lifts EZ Bar Curl 132,000 lifts Seated Shoulder Press 131,000 lifts Close Grip Bench Press 174,000 lifts Lying Tricep Extension 132,000 lifts Rack Pull 130,000 lifts Barbell Shrug 194,000 lifts Pendlay Row 127,000 lifts Decline Bench Press 185,000 lifts Preacher Curl 125,000 lifts Barbell Calf Raise 46,000 lifts Bulgarian Split Squat 87,000 lifts Box Squat 110,000 lifts Split Squat 58,000 lifts Barbell Reverse Lunge 35,000 lifts Floor Press 89,000 lifts Tricep Extension 115,000 lifts Zercher Squat 79,000 lifts Paused Bench Press 31,000 lifts Upright Row 116,000 lifts Stiff Leg Deadlift 81,000 lifts T-Bar Row 153,000 lifts Z Press 18,000 lifts Barbell Glute Bridge 36,000 lifts Sumo Squat 22,000 lifts Donkey Calf Raise 820 lifts Barbell Pullover 21,000 lifts Neck Extension 18,000 lifts Reverse Barbell Curl 48,000 lifts Wide Grip Bench Press 19,000 lifts Behind The Neck Press 27,000 lifts Wrist Curl 67,000 lifts Barbell Front Raise 27,000 lifts Belt Squat 31,000 lifts Pin Squat 16,000 lifts Strict Curl 31,000 lifts Single Leg Deadlift 21,000 lifts Reverse Curl 18,000 lifts Barbell Lunge 82,000 lifts Good Morning 89,000 lifts Cheat Curl 4,000 lifts Walking Lunge 3,000 lifts Bodyweight Calf Raise 7,000 lifts Bench Pull 26,000 lifts Yates Row 20,000 lifts Deficit Deadlift 35,000 lifts Reverse Grip Bench Press 53,000 lifts Reverse Wrist Curl 52,000 lifts Zercher Deadlift 148 lifts Spoto Press 38 lifts Pause Squat 25,000 lifts Meadows Row 58 lifts Jefferson Squat 405 lifts Spider Curl 17,000 lifts Single Leg Romanian Deadlift 25,000 lifts JM Press 16,000 lifts Safety Bar Squat 28,000 lifts Log Press 25,000 lifts Paused Squat 58 lifts Single Arm Landmine Press 130 lifts Behind The Back Barbell Shrug 301 lifts Viking Press 18,000 lifts Pause Deadlift 20,000 lifts Barbell Hack Squat 30,000 lifts Jefferson Deadlift 21,000 lifts Landmine Squat 51,000 lifts Pin Bench Press 24 lifts Close Grip Incline Bench Press 72 lifts Half Squat 89 lifts Barbell Power Shrug 844 lifts Shoulder Pin Press 18,000 lifts Bench Pin Press 27,000 lifts Landmine Press 20,000 lifts Behind The Back Deadlift 41 lifts Hex Bar Shrug 94 lifts Machine Shrug 635 lifts Bent Arm Barbell Pullover 419 lifts Snatch Deadlift 18,000 lifts Wall Ball 16,000 lifts Neck Curl 33,000 lifts Ab Wheel Rollout 3,000 lifts Snatch Grip Deadlift 22,000 lifts


Pull Ups 1,755,000 lifts Push Ups 954,000 lifts Dips 667,000 lifts Chin Ups 407,000 lifts Bodyweight Squat 91,000 lifts Sit Ups 94,000 lifts Crunches 51,000 lifts Muscle Ups 82,000 lifts Neutral Grip Pull Ups 15,000 lifts Pistol Squat 10,000 lifts One Arm Push Ups 32,000 lifts Handstand Push Ups 25,000 lifts Single Leg Squat 38,000 lifts Ring Dips 5,000 lifts Inverted Row 9,000 lifts Decline Push Up 3,000 lifts Back Extension 11,000 lifts Burpees 22,000 lifts Jumping Jack 1,000 lifts Clap Pull Up 587 lifts Nordic Hamstring Curl 2,000 lifts Lying Leg Raise 7,000 lifts Reverse Lunge 3,000 lifts One Arm Pull Ups 15,000 lifts Glute Bridge 12,000 lifts Diamond Push Ups 23,000 lifts Squat Jumps 1,000 lifts Russian Twist 9,000 lifts Bicycle Crunch 1,000 lifts Bench Dips 5,000 lifts Glute Kickback 75 lifts Side Lunge 913 lifts Reverse Crunches 1,000 lifts Hanging Leg Raise 11,000 lifts Lunge 17,000 lifts Reverse Hyperextension 37 lifts Pike Push Up 1,000 lifts Floor Hip Extension 190 lifts Floor Hip Abduction 353 lifts Decline Crunch 2,000 lifts Close Grip Push Up 1,000 lifts Hanging Knee Raise 2,000 lifts Glute Ham Raise 2,000 lifts Scissor Kicks 28 lifts Superman 49 lifts Roman Chair Side Bend 298 lifts Flutter Kicks 817 lifts Sissy Squat 958 lifts Ring Muscle Ups 1,000 lifts Toes To Bar 5,000 lifts Archer Push Ups 38 lifts Star Jump 366 lifts Squat Thrust 341 lifts Side Crunch 480 lifts Mountain Climbers 637 lifts Leg Lift 543 lifts Incline Push Up 1,000 lifts Incline Bench Sit Up 1,000 lifts Hip Extension 344 lifts


Power Clean 629,000 lifts Snatch 268,000 lifts Push Press 200,000 lifts Clean and Jerk 274,000 lifts Clean 218,000 lifts Hang Clean 81,000 lifts Thruster 71,000 lifts Power Snatch 64,000 lifts Clean and Press 178,000 lifts Dumbbell Thruster 26 lifts Overhead Squat 77,000 lifts Push Jerk 69,000 lifts Dumbbell Push Press 1,000 lifts Hang Snatch 67 lifts Clean High Pull 27,000 lifts Hang Power Clean 21,000 lifts Split Jerk 23,000 lifts Dumbbell Clean and Press 86 lifts Dumbbell High Pull 725 lifts Dumbbell Hang Clean 572 lifts Muscle Snatch 19,000 lifts Snatch Pull 18,000 lifts Clean Pull 25,000 lifts Dumbbell Snatch 20,000 lifts


Dumbbell Bench Press 1,661,000 lifts Dumbbell Curl 1,333,000 lifts Dumbbell Shoulder Press 862,000 lifts Incline Dumbbell Bench Press 560,000 lifts Dumbbell Row 376,000 lifts Hammer Curl 188,000 lifts Dumbbell Lateral Raise 350,000 lifts Dumbbell Bulgarian Split Squat 114,000 lifts Dumbbell Fly 155,000 lifts Dumbbell Shrug 136,000 lifts Seated Dumbbell Shoulder Press 13,000 lifts Dumbbell Squat 37,000 lifts Dumbbell Tricep Extension 131,000 lifts Goblet Squat 132,000 lifts Lying Dumbbell Tricep Extension 74,000 lifts Dumbbell Lunge 139,000 lifts Dumbbell Concentration Curl 105,000 lifts Dumbbell Front Raise 111,000 lifts Incline Dumbbell Curl 69,000 lifts Arnold Press 90,000 lifts Dumbbell Floor Press 71,000 lifts Dumbbell Tricep Kickback 59,000 lifts Dumbbell Romanian Deadlift 74,000 lifts Bent Over Dumbbell Row 6,000 lifts Dumbbell Calf Raise 34,000 lifts Dumbbell Z Press 16,000 lifts Dumbbell Wrist Curl 25,000 lifts Chest Supported Dumbbell Row 57,000 lifts Decline Dumbbell Bench Press 59,000 lifts Incline Dumbbell Fly 90,000 lifts Dumbbell Upright Row 31,000 lifts Incline Hammer Curl 23,000 lifts Dumbbell Preacher Curl 22,000 lifts Dumbbell Deadlift 30,000 lifts Dumbbell Reverse Fly 69,000 lifts Dumbbell Face Pull 278 lifts Dumbbell Split Squat 155 lifts Seated Dumbbell Curl 3,000 lifts Dumbbell Pullover 76,000 lifts Seated Dumbbell Tricep Extension 4,000 lifts Tate Press 17,000 lifts Dumbbell Reverse Curl 113 lifts Close Grip Dumbbell Bench Press 26,000 lifts Dumbbell Side Bend 22,000 lifts Single Leg Dumbbell Deadlift 150 lifts Dumbbell Front Squat 3,000 lifts Dumbbell Reverse Wrist Curl 2,000 lifts Decline Dumbbell Fly 725 lifts Dumbbell External Rotation 1,000 lifts Zottman Curl 18,000 lifts Renegade Row 18,000 lifts Dumbbell Walking Calf Raise 60 lifts Dumbbell Incline Y Raise 950 lifts Dumbbell Bench Pull 19,000 lifts


Sled Leg Press 771,000 lifts Horizontal Leg Press 376,000 lifts Leg Extension 305,000 lifts Seated Leg Curl 165,000 lifts Chest Press 274,000 lifts Hack Squat 99,000 lifts Machine Chest Fly 113,000 lifts Machine Row 65,000 lifts Machine Shoulder Press 118,000 lifts Smith Machine Bench Press 71,000 lifts Lying Leg Curl 149,000 lifts Machine Calf Raise 152,000 lifts Seated Calf Raise 82,000 lifts Machine Bicep Curl 26,000 lifts Hip Adduction 63,000 lifts Smith Machine Squat 64,000 lifts Close Grip Lat Pulldown 31,000 lifts Vertical Leg Press 130,000 lifts Hip Abduction 71,000 lifts Machine Reverse Fly 26,000 lifts Machine Seated Crunch 55,000 lifts Single Leg Press 24,000 lifts Machine Tricep Press 24,000 lifts Machine Lateral Raise 20,000 lifts Seated Dip Machine 57,000 lifts Machine Back Extension 22,000 lifts Sled Press Calf Raise 23,000 lifts Machine Tricep Extension 35,000 lifts Smith Machine Shrug 1,000 lifts Single Leg Seated Calf Raise 775 lifts Standing Leg Curl 51,000 lifts


Lat Pulldown 566,000 lifts Tricep Pushdown 264,000 lifts Seated Cable Row 202,000 lifts Tricep Rope Pushdown 138,000 lifts Cable Fly 85,000 lifts Reverse Grip Lat Pulldown 25,000 lifts Cable Lateral Raise 98,000 lifts Face Pull 73,000 lifts Cable Bicep Curl 101,000 lifts One Arm Seated Cable Row 1,000 lifts Cable Crunch 77,000 lifts Cable Shrug 447 lifts Straight Arm Pulldown 23,000 lifts Cable Hammer Curl 70 lifts Cable Crossover 35,000 lifts Cable Pull Through 55,000 lifts Cable Reverse Fly 33,000 lifts Cable External Rotation 446 lifts One Arm Cable Bicep Curl 44,000 lifts One Arm Lat Pulldown 163 lifts Cable Overhead Tricep Extension 31,000 lifts Cable Upright Row 1,000 lifts Cable Kickback 18,000 lifts Standing Cable Crunch 306 lifts Overhead Cable Curl 321 lifts One Arm Pulldown 590 lifts Lying Cable Curl 128 lifts Incline Cable Curl 133 lifts Cable Leg Extension 673 lifts Behind The Back Cable Curl 283 lifts Reverse Grip Tricep Pushdown 19,000 lifts High Pulley Crunch 149 lifts Cable Woodchoppers 25,000 lifts

Powerlifting Standards

We have powerlifting standards so that you can compare the total of your bench/squat/deadlift against other lifters who use Strength Level.

Powerlifting Standards

Fitness Standards

We have fitness calculators and cardio standards for running, rowing and cycling. How fit are you?

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