Female Strength Standards (lb)

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.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
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Bench Press Standards (female)

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.

Deadlift Standards (female)

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.

Squat Standards (female)

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.

Shoulder Press Standards (female)

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.

Barbell Curl Standards (female)

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.

Bent Over Row Standards (female)

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.

Power Clean Standards (female)

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.

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.