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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 11,013,000 lifts Squat 6,384,000 lifts Deadlift 6,448,000 lifts Shoulder Press 1,595,000 lifts Military Press 190,000 lifts Barbell Curl 785,000 lifts Front Squat 535,000 lifts Incline Bench Press 331,000 lifts Hex Bar Deadlift 225,000 lifts Bent Over Row 501,000 lifts Sumo Deadlift 81,000 lifts Hip Thrust 125,000 lifts Romanian Deadlift 134,000 lifts EZ Bar Curl 6,000 lifts Close Grip Bench Press 37,000 lifts Decline Bench Press 64,000 lifts Preacher Curl 27,000 lifts Floor Press 11,000 lifts T-Bar Row 50,000 lifts Box Squat 18,000 lifts Seated Shoulder Press 2,000 lifts Rack Pull 29,000 lifts Pendlay Row 43,000 lifts Barbell Shrug 73,000 lifts Lying Tricep Extension 35,000 lifts Stiff Legged Deadlift 13,000 lifts Tricep Extension 44,000 lifts Reverse Barbell Curl 770 lifts Barbell Lunge 10,000 lifts Bulgarian Split Squat 9,000 lifts Good Morning 25,000 lifts Zercher Squat 8,000 lifts Reverse Wrist Curl 3,000 lifts Split Squat 4,000 lifts Upright Row 43,000 lifts Wrist Curl 9,000 lifts Reverse Grip Bench Press 625 lifts Landmine Squat 2,000 lifts


Pull Ups 912,000 lifts Push Ups 438,000 lifts Chin Ups 202,000 lifts Dips 366,000 lifts Bodyweight Squat 30,000 lifts Sit Ups 51,000 lifts Muscle Ups 49,000 lifts Crunches 29,000 lifts One Arm Pull Ups 1,000 lifts Diamond Pushups 1,000 lifts One Arm Push Ups 12,000 lifts Russian Twist 752 lifts Neutral Grip Pull Ups 1,000 lifts Lunge 7,000 lifts Back Extension 700 lifts Hanging Leg Raise 826 lifts Burpees 10,000 lifts Single Leg Squat 15,000 lifts Lying Leg Raise 484 lifts Inverted Row 543 lifts Glute Bridge 555 lifts Handstand Push Ups 10,000 lifts Toes To Bar 568 lifts Glute Ham Raise 273 lifts


Power Clean 403,000 lifts Clean and Jerk 150,000 lifts Push Press 104,000 lifts Snatch 153,000 lifts Hang Clean 2,000 lifts Clean 119,000 lifts Overhead Squat 14,000 lifts Push Jerk 14,000 lifts Power Snatch 7,000 lifts Clean and Press 105,000 lifts Thruster 18,000 lifts


Dumbbell Bench Press 751,000 lifts Dumbbell Curl 597,000 lifts Dumbbell Shoulder Press 362,000 lifts Incline Dumbbell Bench Press 184,000 lifts Dumbbell Hammer Curl 41,000 lifts Dumbbell Row 152,000 lifts Dumbbell Lateral Raise 102,000 lifts Dumbbell Tricep Extension 38,000 lifts Goblet Squat 24,000 lifts Dumbbell Fly 48,000 lifts Dumbbell Shrug 50,000 lifts Dumbbell Lunge 39,000 lifts Dumbbell Pullover 7,000 lifts Arnold Press 14,000 lifts Dumbbell Bulgarian Split Squat 16,000 lifts Lying Dumbbell Tricep Extension 17,000 lifts Dumbbell Front Raise 36,000 lifts Dumbbell Concentration Curl 29,000 lifts Dumbbell Romanian Deadlift 1,000 lifts Decline Dumbbell Bench Press 4,000 lifts Dumbbell Floor Press 1,000 lifts Incline Dumbbell Fly 16,000 lifts Dumbbell Tricep Kickback 957 lifts Incline Dumbbell Curl 9,000 lifts Chest Supported Dumbbell Row 661 lifts Dumbbell Reverse Fly 5,000 lifts


Sled Leg Press 305,000 lifts Horizontal Leg Press 175,000 lifts Chest Press 60,000 lifts Leg Extension 106,000 lifts Machine Shoulder Press 26,000 lifts Calf Raise 60,000 lifts Pec Deck Fly 18,000 lifts Hack Squat 14,000 lifts Lying Leg Curl 33,000 lifts Vertical Leg Press 16,000 lifts Seated Leg Curl 42,000 lifts Seated Calf Raise 10,000 lifts Hip Abduction 9,000 lifts Hip Adduction 6,000 lifts


Lat Pulldown 244,000 lifts Seated Cable Row 40,000 lifts Tricep Pushdown 73,000 lifts Tricep Rope Pushdown 52,000 lifts Cable Curl 1,000 lifts Cable Fly 11,000 lifts Face Pull 12,000 lifts Cable Lateral Raise 750 lifts Cable Crunch 614 lifts Cable Pull Through 313 lifts One Arm Cable Curl 508 lifts + More Exercises

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