Male Strength Standards (lb)
| Strength Level | Dumbbell Upright Row | Goblet Squat |
|---|---|---|
| Beginner | 11 lb | 30 lb |
| Novice | 29 lb | 56 lb |
| Intermediate | 57 lb | 93 lb |
| Advanced | 95 lb | 140 lb |
| Elite | 141 lb | 192 lb |
Female Strength Standards (lb)
| Strength Level | Dumbbell Upright Row | Goblet Squat |
|---|---|---|
| Beginner | 12 lb | 20 lb |
| Novice | 22 lb | 37 lb |
| Intermediate | 36 lb | 58 lb |
| Advanced | 53 lb | 85 lb |
| Elite | 73 lb | 115 lb |