The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
The Strength Level Calculator can show your exact level of strength at any bodyweight. You can also specify the number of repetitions and it will estimate your one-rep max.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 19 x0.21 | 41 x0.45 | 72 x0.79 | 111 x1.24 | 157 x1.75 |
100 | 23 x0.23 | 46 x0.46 | 79 x0.79 | 121 x1.21 | 169 x1.69 |
110 | 27 x0.25 | 52 x0.47 | 86 x0.79 | 130 x1.18 | 179 x1.63 |
120 | 31 x0.26 | 57 x0.48 | 93 x0.78 | 138 x1.15 | 189 x1.57 |
130 | 35 x0.27 | 63 x0.48 | 100 x0.77 | 146 x1.12 | 198 x1.53 |
140 | 39 x0.28 | 68 x0.48 | 106 x0.76 | 154 x1.1 | 207 x1.48 |
150 | 42 x0.28 | 72 x0.48 | 112 x0.75 | 161 x1.07 | 216 x1.44 |
160 | 46 x0.29 | 77 x0.48 | 118 x0.74 | 168 x1.05 | 224 x1.4 |
170 | 49 x0.29 | 82 x0.48 | 124 x0.73 | 175 x1.03 | 231 x1.36 |
180 | 53 x0.29 | 86 x0.48 | 129 x0.72 | 181 x1.01 | 239 x1.33 |
190 | 56 x0.3 | 90 x0.47 | 134 x0.71 | 187 x0.98 | 246 x1.29 |
200 | 60 x0.3 | 94 x0.47 | 139 x0.7 | 193 x0.97 | 252 x1.26 |
210 | 63 x0.3 | 98 x0.47 | 144 x0.69 | 199 x0.95 | 259 x1.23 |
220 | 66 x0.3 | 102 x0.46 | 149 x0.68 | 204 x0.93 | 265 x1.21 |
230 | 69 x0.3 | 106 x0.46 | 153 x0.67 | 210 x0.91 | 271 x1.18 |
240 | 72 x0.3 | 110 x0.46 | 158 x0.66 | 215 x0.9 | 277 x1.16 |
250 | 75 x0.3 | 113 x0.45 | 162 x0.65 | 220 x0.88 | 283 x1.13 |
260 | 78 x0.3 | 117 x0.45 | 166 x0.64 | 225 x0.86 | 289 x1.11 |
All | 37 | 68 | 110 | 161 | 219 |
These female standards were last updated 6 days ago and are based on 247,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 53 x0.59 | 89 x0.99 | 138 x1.53 | 197 x2.19 | 263 x2.92 |
100 | 60 x0.6 | 98 x0.98 | 149 x1.49 | 210 x2.1 | 278 x2.78 |
110 | 66 x0.6 | 106 x0.97 | 159 x1.44 | 222 x2.02 | 292 x2.65 |
120 | 72 x0.6 | 114 x0.95 | 169 x1.4 | 233 x1.94 | 305 x2.54 |
130 | 78 x0.6 | 122 x0.94 | 178 x1.37 | 244 x1.88 | 317 x2.44 |
140 | 84 x0.6 | 129 x0.92 | 186 x1.33 | 254 x1.81 | 328 x2.34 |
150 | 90 x0.6 | 136 x0.91 | 194 x1.3 | 263 x1.76 | 339 x2.26 |
160 | 95 x0.59 | 142 x0.89 | 202 x1.26 | 273 x1.7 | 349 x2.18 |
170 | 100 x0.59 | 149 x0.87 | 210 x1.23 | 281 x1.65 | 359 x2.11 |
180 | 105 x0.58 | 155 x0.86 | 217 x1.21 | 290 x1.61 | 369 x2.05 |
190 | 110 x0.58 | 161 x0.85 | 224 x1.18 | 298 x1.57 | 378 x1.99 |
200 | 115 x0.57 | 166 x0.83 | 231 x1.15 | 305 x1.53 | 386 x1.93 |
210 | 119 x0.57 | 172 x0.82 | 237 x1.13 | 313 x1.49 | 395 x1.88 |
220 | 124 x0.56 | 177 x0.81 | 243 x1.11 | 320 x1.45 | 403 x1.83 |
230 | 128 x0.56 | 182 x0.79 | 249 x1.08 | 327 x1.42 | 410 x1.78 |
240 | 132 x0.55 | 187 x0.78 | 255 x1.06 | 333 x1.39 | 418 x1.74 |
250 | 136 x0.55 | 192 x0.77 | 261 x1.04 | 340 x1.36 | 425 x1.7 |
260 | 140 x0.54 | 197 x0.76 | 266 x1.02 | 346 x1.33 | 432 x1.66 |
All | 82 | 129 | 190 | 262 | 341 |
These female standards were last updated 2 weeks ago and are based on 258,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 38 x0.42 | 70 x0.77 | 113 x1.25 | 166 x1.84 | 226 x2.51 |
100 | 44 x0.44 | 78 x0.78 | 123 x1.23 | 178 x1.78 | 240 x2.4 |
110 | 50 x0.45 | 85 x0.77 | 132 x1.2 | 189 x1.72 | 253 x2.3 |
120 | 55 x0.46 | 92 x0.77 | 141 x1.17 | 200 x1.66 | 266 x2.21 |
130 | 61 x0.47 | 99 x0.76 | 149 x1.15 | 210 x1.61 | 277 x2.13 |
140 | 66 x0.47 | 106 x0.75 | 157 x1.12 | 219 x1.57 | 288 x2.06 |
150 | 71 x0.47 | 112 x0.75 | 165 x1.1 | 228 x1.52 | 298 x1.99 |
160 | 76 x0.47 | 118 x0.74 | 172 x1.08 | 237 x1.48 | 308 x1.93 |
170 | 80 x0.47 | 124 x0.73 | 179 x1.06 | 245 x1.44 | 318 x1.87 |
180 | 85 x0.47 | 129 x0.72 | 186 x1.03 | 253 x1.41 | 327 x1.81 |
190 | 89 x0.47 | 135 x0.71 | 193 x1.01 | 261 x1.37 | 335 x1.76 |
200 | 94 x0.47 | 140 x0.7 | 199 x0.99 | 268 x1.34 | 344 x1.72 |
210 | 98 x0.47 | 145 x0.69 | 205 x0.98 | 275 x1.31 | 351 x1.67 |
220 | 102 x0.46 | 150 x0.68 | 211 x0.96 | 282 x1.28 | 359 x1.63 |
230 | 106 x0.46 | 155 x0.67 | 217 x0.94 | 288 x1.25 | 367 x1.59 |
240 | 110 x0.46 | 160 x0.67 | 222 x0.93 | 295 x1.23 | 374 x1.56 |
250 | 114 x0.45 | 164 x0.66 | 228 x0.91 | 301 x1.2 | 381 x1.52 |
260 | 117 x0.45 | 169 x0.65 | 233 x0.9 | 307 x1.18 | 387 x1.49 |
All | 63 | 104 | 158 | 224 | 297 |
These female standards were last updated 2 weeks ago and are based on 264,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 16 x0.18 | 31 x0.35 | 52 x0.58 | 78 x0.86 | 107 x1.19 |
100 | 19 x0.19 | 35 x0.35 | 56 x0.56 | 83 x0.83 | 114 x1.14 |
110 | 21 x0.19 | 38 x0.35 | 61 x0.55 | 89 x0.81 | 120 x1.09 |
120 | 24 x0.2 | 41 x0.34 | 65 x0.54 | 94 x0.78 | 126 x1.05 |
130 | 26 x0.2 | 44 x0.34 | 69 x0.53 | 98 x0.76 | 131 x1.01 |
140 | 29 x0.2 | 47 x0.34 | 72 x0.52 | 103 x0.73 | 136 x0.97 |
150 | 31 x0.21 | 50 x0.34 | 76 x0.51 | 107 x0.71 | 141 x0.94 |
160 | 33 x0.21 | 53 x0.33 | 79 x0.5 | 111 x0.69 | 146 x0.91 |
170 | 35 x0.21 | 56 x0.33 | 83 x0.49 | 115 x0.67 | 150 x0.88 |
180 | 37 x0.21 | 58 x0.32 | 86 x0.48 | 118 x0.66 | 154 x0.86 |
190 | 39 x0.21 | 61 x0.32 | 89 x0.47 | 122 x0.64 | 159 x0.83 |
200 | 41 x0.21 | 63 x0.32 | 92 x0.46 | 125 x0.63 | 162 x0.81 |
210 | 43 x0.2 | 66 x0.31 | 94 x0.45 | 129 x0.61 | 166 x0.79 |
220 | 45 x0.2 | 68 x0.31 | 97 x0.44 | 132 x0.6 | 170 x0.77 |
230 | 47 x0.2 | 70 x0.3 | 100 x0.43 | 135 x0.59 | 173 x0.75 |
240 | 48 x0.2 | 72 x0.3 | 102 x0.43 | 138 x0.57 | 177 x0.74 |
250 | 50 x0.2 | 74 x0.3 | 105 x0.42 | 141 x0.56 | 180 x0.72 |
260 | 52 x0.2 | 76 x0.29 | 107 x0.41 | 143 x0.55 | 183 x0.7 |
All | 28 | 48 | 74 | 106 | 142 |
These female standards were last updated 2 weeks ago and are based on 59,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 7 x0.08 | 19 x0.21 | 38 x0.42 | 62 x0.69 | 91 x1.01 |
100 | 9 x0.09 | 22 x0.22 | 41 x0.41 | 67 x0.67 | 96 x0.96 |
110 | 11 x0.1 | 24 x0.22 | 44 x0.4 | 71 x0.64 | 101 x0.92 |
120 | 12 x0.1 | 26 x0.22 | 47 x0.39 | 74 x0.62 | 106 x0.88 |
130 | 13 x0.1 | 28 x0.22 | 50 x0.39 | 78 x0.6 | 110 x0.85 |
140 | 15 x0.11 | 31 x0.22 | 53 x0.38 | 81 x0.58 | 114 x0.82 |
150 | 16 x0.11 | 33 x0.22 | 55 x0.37 | 85 x0.56 | 118 x0.79 |
160 | 18 x0.11 | 34 x0.22 | 58 x0.36 | 88 x0.55 | 122 x0.76 |
170 | 19 x0.11 | 36 x0.21 | 60 x0.36 | 91 x0.53 | 125 x0.74 |
180 | 20 x0.11 | 38 x0.21 | 63 x0.35 | 93 x0.52 | 128 x0.71 |
190 | 22 x0.11 | 40 x0.21 | 65 x0.34 | 96 x0.51 | 131 x0.69 |
200 | 23 x0.11 | 41 x0.21 | 67 x0.34 | 99 x0.49 | 135 x0.67 |
210 | 24 x0.11 | 43 x0.21 | 69 x0.33 | 101 x0.48 | 137 x0.65 |
220 | 25 x0.11 | 45 x0.2 | 71 x0.32 | 104 x0.47 | 140 x0.64 |
230 | 26 x0.11 | 46 x0.2 | 73 x0.32 | 106 x0.46 | 143 x0.62 |
240 | 27 x0.11 | 48 x0.2 | 75 x0.31 | 108 x0.45 | 146 x0.61 |
250 | 29 x0.11 | 49 x0.2 | 77 x0.31 | 110 x0.44 | 148 x0.59 |
260 | 30 x0.11 | 51 x0.19 | 78 x0.3 | 112 x0.43 | 151 x0.58 |
All | 14 | 30 | 53 | 83 | 118 |
These female standards were last updated 2 weeks ago and are based on 23,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 22 x0.24 | 41 x0.46 | 69 x0.76 | 103 x1.14 | 142 x1.57 |
100 | 24 x0.24 | 45 x0.45 | 73 x0.73 | 108 x1.08 | 148 x1.48 |
110 | 26 x0.24 | 48 x0.43 | 77 x0.7 | 113 x1.03 | 154 x1.4 |
120 | 29 x0.24 | 51 x0.42 | 81 x0.67 | 117 x0.98 | 159 x1.32 |
130 | 31 x0.24 | 54 x0.41 | 84 x0.65 | 122 x0.94 | 164 x1.26 |
140 | 33 x0.23 | 56 x0.4 | 88 x0.63 | 126 x0.9 | 169 x1.2 |
150 | 35 x0.23 | 59 x0.39 | 91 x0.61 | 130 x0.86 | 173 x1.15 |
160 | 37 x0.23 | 61 x0.38 | 94 x0.59 | 133 x0.83 | 177 x1.11 |
170 | 39 x0.23 | 64 x0.37 | 97 x0.57 | 137 x0.8 | 181 x1.07 |
180 | 40 x0.22 | 66 x0.37 | 99 x0.55 | 140 x0.78 | 185 x1.03 |
190 | 42 x0.22 | 68 x0.36 | 102 x0.54 | 143 x0.75 | 189 x0.99 |
200 | 44 x0.22 | 70 x0.35 | 105 x0.52 | 146 x0.73 | 192 x0.96 |
210 | 45 x0.22 | 72 x0.34 | 107 x0.51 | 149 x0.71 | 195 x0.93 |
220 | 47 x0.21 | 74 x0.34 | 110 x0.5 | 152 x0.69 | 199 x0.9 |
230 | 48 x0.21 | 76 x0.33 | 112 x0.49 | 155 x0.67 | 202 x0.88 |
240 | 50 x0.21 | 78 x0.32 | 114 x0.48 | 157 x0.65 | 205 x0.85 |
250 | 51 x0.2 | 80 x0.32 | 116 x0.46 | 160 x0.64 | 208 x0.83 |
260 | 53 x0.2 | 81 x0.31 | 118 x0.45 | 162 x0.62 | 210 x0.81 |
All | 32 | 56 | 89 | 128 | 172 |
These female standards were last updated 2 weeks ago and are based on 23,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
BW | Beg. | Nov. | Int. | Adv. | Elite |
---|---|---|---|---|---|
90 | 43 x0.48 | 64 x0.71 | 90 x1 | 120 x1.34 | 153 x1.7 |
100 | 48 x0.48 | 69 x0.69 | 96 x0.96 | 127 x1.27 | 161 x1.61 |
110 | 51 x0.47 | 74 x0.67 | 101 x0.92 | 133 x1.21 | 168 x1.53 |
120 | 55 x0.46 | 78 x0.65 | 106 x0.89 | 139 x1.16 | 174 x1.45 |
130 | 59 x0.45 | 82 x0.63 | 111 x0.86 | 145 x1.11 | 181 x1.39 |
140 | 62 x0.44 | 86 x0.62 | 116 x0.83 | 150 x1.07 | 186 x1.33 |
150 | 65 x0.43 | 90 x0.6 | 120 x0.8 | 155 x1.03 | 192 x1.28 |
160 | 68 x0.43 | 93 x0.58 | 124 x0.78 | 160 x1 | 197 x1.23 |
170 | 71 x0.42 | 97 x0.57 | 128 x0.75 | 164 x0.96 | 202 x1.19 |
180 | 74 x0.41 | 100 x0.56 | 132 x0.73 | 168 x0.93 | 207 x1.15 |
190 | 77 x0.4 | 103 x0.54 | 136 x0.71 | 172 x0.91 | 211 x1.11 |
200 | 79 x0.4 | 106 x0.53 | 139 x0.7 | 176 x0.88 | 216 x1.08 |
210 | 82 x0.39 | 109 x0.52 | 142 x0.68 | 180 x0.86 | 220 x1.05 |
220 | 84 x0.38 | 112 x0.51 | 146 x0.66 | 184 x0.83 | 224 x1.02 |
230 | 87 x0.38 | 115 x0.5 | 149 x0.65 | 187 x0.81 | 228 x0.99 |
240 | 89 x0.37 | 118 x0.49 | 152 x0.63 | 191 x0.79 | 232 x0.96 |
250 | 91 x0.36 | 120 x0.48 | 155 x0.62 | 194 x0.78 | 235 x0.94 |
260 | 93 x0.36 | 123 x0.47 | 158 x0.61 | 197 x0.76 | 239 x0.92 |
All | 61 | 86 | 117 | 153 | 192 |
These female standards were last updated 6 days ago and are based on 31,000 filtered lifts.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.