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)

Show bodyweight ratios

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)

Show bodyweight ratios

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)

Show bodyweight ratios

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)

Show bodyweight ratios

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)

Show bodyweight ratios

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)

Show bodyweight ratios

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)

Show bodyweight ratios

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.