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Female Strength Standards (kg)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

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
40 8 x0.21 18 x0.44 31 x0.78 49 x1.22 69 x1.72
45 10 x0.23 21 x0.46 35 x0.78 54 x1.19 75 x1.66
50 13 x0.25 24 x0.47 39 x0.78 58 x1.17 80 x1.6
55 15 x0.27 26 x0.48 43 x0.78 63 x1.14 85 x1.55
60 17 x0.28 29 x0.49 46 x0.77 67 x1.11 90 x1.5
65 19 x0.29 32 x0.49 49 x0.76 71 x1.09 95 x1.46
70 21 x0.29 34 x0.49 52 x0.75 74 x1.06 99 x1.42
75 22 x0.3 37 x0.49 55 x0.74 78 x1.04 103 x1.38
80 24 x0.3 39 x0.49 58 x0.73 81 x1.02 107 x1.34
85 26 x0.31 41 x0.49 61 x0.72 85 x1 111 x1.3
90 28 x0.31 44 x0.48 64 x0.71 88 x0.98 114 x1.27
95 30 x0.31 46 x0.48 66 x0.7 91 x0.96 118 x1.24
100 31 x0.31 48 x0.48 69 x0.69 94 x0.94 121 x1.21
105 33 x0.31 50 x0.47 71 x0.68 97 x0.92 124 x1.18
110 34 x0.31 52 x0.47 74 x0.67 99 x0.9 127 x1.16
115 36 x0.31 54 x0.47 76 x0.66 102 x0.89 130 x1.13
120 38 x0.31 56 x0.46 78 x0.65 105 x0.87 133 x1.11
All 17 31 50 73 100

These female standards were last updated a week ago and are based on 335,000 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
40 18 x0.44 32 x0.79 51 x1.27 75 x1.86 101 x2.53
45 21 x0.46 36 x0.79 56 x1.24 81 x1.8 109 x2.41
50 24 x0.47 40 x0.79 61 x1.22 87 x1.73 115 x2.31
55 27 x0.48 43 x0.79 65 x1.19 92 x1.67 122 x2.21
60 29 x0.49 47 x0.78 70 x1.16 97 x1.62 127 x2.12
65 32 x0.49 50 x0.77 74 x1.14 102 x1.57 133 x2.05
70 34 x0.49 53 x0.76 78 x1.11 106 x1.52 138 x1.97
75 37 x0.49 56 x0.75 81 x1.08 111 x1.48 143 x1.91
80 39 x0.49 59 x0.74 85 x1.06 115 x1.44 148 x1.85
85 42 x0.49 62 x0.73 88 x1.04 119 x1.4 152 x1.79
90 44 x0.49 65 x0.72 92 x1.02 123 x1.36 156 x1.74
95 46 x0.49 68 x0.71 95 x1 126 x1.33 161 x1.69
100 48 x0.48 70 x0.7 98 x0.98 130 x1.3 164 x1.64
105 50 x0.48 73 x0.69 101 x0.96 133 x1.27 168 x1.6
110 52 x0.48 75 x0.68 103 x0.94 136 x1.24 172 x1.56
115 54 x0.47 77 x0.67 106 x0.92 139 x1.21 175 x1.53
120 56 x0.47 80 x0.66 109 x0.91 143 x1.19 179 x1.49
All 30 49 73 103 136

These female standards were last updated a week ago and are based on 363,000 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
40 24 x0.6 40 x1.01 62 x1.56 89 x2.22 119 x2.97
45 27 x0.61 45 x1 68 x1.51 96 x2.13 127 x2.81
50 31 x0.62 49 x0.99 73 x1.47 102 x2.04 134 x2.68
55 34 x0.62 53 x0.97 78 x1.42 108 x1.96 141 x2.56
60 37 x0.62 57 x0.96 83 x1.38 113 x1.89 147 x2.45
65 40 x0.62 61 x0.94 88 x1.35 119 x1.83 153 x2.35
70 43 x0.62 65 x0.92 92 x1.31 124 x1.77 158 x2.26
75 46 x0.61 68 x0.91 96 x1.28 128 x1.71 164 x2.18
80 49 x0.61 71 x0.89 100 x1.25 133 x1.66 169 x2.11
85 51 x0.6 74 x0.88 103 x1.22 137 x1.61 173 x2.04
90 54 x0.6 77 x0.86 107 x1.19 141 x1.57 178 x1.98
95 56 x0.59 80 x0.85 110 x1.16 145 x1.53 182 x1.92
100 59 x0.58 83 x0.83 114 x1.14 149 x1.49 187 x1.87
105 61 x0.58 86 x0.82 117 x1.11 152 x1.45 191 x1.82
110 63 x0.57 88 x0.8 120 x1.09 156 x1.42 195 x1.77
115 65 x0.57 91 x0.79 123 x1.07 159 x1.38 198 x1.72
120 67 x0.56 93 x0.78 126 x1.05 162 x1.35 202 x1.68
All 38 60 88 121 157

These female standards were last updated a week ago and are based on 354,000 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
40 7 x0.18 14 x0.35 23 x0.57 34 x0.85 47 x1.17
45 9 x0.19 16 x0.35 25 x0.56 37 x0.82 50 x1.11
50 10 x0.2 17 x0.35 27 x0.55 40 x0.79 53 x1.06
55 11 x0.21 19 x0.35 29 x0.54 42 x0.76 56 x1.02
60 13 x0.21 21 x0.35 31 x0.52 44 x0.74 59 x0.98
65 14 x0.21 22 x0.34 33 x0.51 47 x0.72 61 x0.94
70 15 x0.21 24 x0.34 35 x0.5 49 x0.7 64 x0.91
75 16 x0.21 25 x0.33 37 x0.49 51 x0.68 66 x0.88
80 17 x0.21 26 x0.33 38 x0.48 53 x0.66 68 x0.85
85 18 x0.21 28 x0.33 40 x0.47 54 x0.64 70 x0.83
90 19 x0.21 29 x0.32 41 x0.46 56 x0.62 72 x0.8
95 20 x0.21 30 x0.32 43 x0.45 58 x0.61 74 x0.78
100 21 x0.21 31 x0.31 44 x0.44 59 x0.59 76 x0.76
105 22 x0.21 33 x0.31 46 x0.43 61 x0.58 78 x0.74
110 23 x0.21 34 x0.31 47 x0.43 62 x0.57 79 x0.72
115 24 x0.21 35 x0.3 48 x0.42 64 x0.56 81 x0.7
120 25 x0.21 36 x0.3 49 x0.41 65 x0.54 83 x0.69
All 13 22 34 48 63

These female standards were last updated a week ago and are based on 77,000 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
40 3 x0.08 9 x0.21 17 x0.42 28 x0.7 41 x1.03
45 4 x0.09 10 x0.22 19 x0.41 30 x0.67 44 x0.97
50 5 x0.1 11 x0.22 20 x0.4 32 x0.64 46 x0.92
55 6 x0.1 12 x0.22 22 x0.39 34 x0.62 48 x0.88
60 6 x0.1 13 x0.22 23 x0.39 36 x0.6 51 x0.84
65 7 x0.11 14 x0.22 24 x0.38 38 x0.58 53 x0.81
70 8 x0.11 15 x0.22 26 x0.37 39 x0.56 55 x0.78
75 8 x0.11 16 x0.22 27 x0.36 41 x0.54 56 x0.75
80 9 x0.11 17 x0.21 28 x0.35 42 x0.53 58 x0.73
85 10 x0.11 18 x0.21 29 x0.34 44 x0.51 60 x0.7
90 10 x0.11 19 x0.21 30 x0.34 45 x0.5 61 x0.68
95 11 x0.11 20 x0.21 31 x0.33 46 x0.49 63 x0.66
100 12 x0.11 20 x0.2 32 x0.32 47 x0.47 64 x0.64
105 12 x0.12 21 x0.2 33 x0.32 49 x0.46 65 x0.62
110 13 x0.12 22 x0.2 34 x0.31 50 x0.45 67 x0.61
115 13 x0.11 23 x0.2 35 x0.31 51 x0.44 68 x0.59
120 14 x0.11 23 x0.19 36 x0.3 52 x0.43 69 x0.58
All 7 14 24 38 54

These female standards were last updated a week ago and are based on 27,000 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
40 11 x0.26 19 x0.49 32 x0.79 47 x1.17 64 x1.6
45 12 x0.26 21 x0.47 34 x0.75 50 x1.1 67 x1.5
50 13 x0.26 23 x0.46 36 x0.72 52 x1.04 70 x1.4
55 14 x0.26 24 x0.44 38 x0.69 54 x0.99 73 x1.32
60 15 x0.26 26 x0.43 40 x0.66 56 x0.94 75 x1.26
65 16 x0.25 27 x0.42 41 x0.64 58 x0.9 78 x1.19
70 17 x0.25 28 x0.41 43 x0.61 60 x0.86 80 x1.14
75 18 x0.24 30 x0.4 44 x0.59 62 x0.83 82 x1.09
80 19 x0.24 31 x0.39 46 x0.57 64 x0.8 84 x1.05
85 20 x0.24 32 x0.38 47 x0.56 65 x0.77 86 x1.01
90 21 x0.23 33 x0.37 49 x0.54 67 x0.74 87 x0.97
95 22 x0.23 34 x0.36 50 x0.52 68 x0.72 89 x0.94
100 23 x0.23 35 x0.35 51 x0.51 70 x0.7 91 x0.91
105 23 x0.22 36 x0.34 52 x0.5 71 x0.68 92 x0.88
110 24 x0.22 37 x0.34 53 x0.48 73 x0.66 94 x0.85
115 25 x0.22 38 x0.33 54 x0.47 74 x0.64 95 x0.83
120 26 x0.21 39 x0.32 55 x0.46 75 x0.63 97 x0.8
All 16 27 41 59 79

These female standards were last updated a week ago and are based on 30,000 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
40 18 x0.46 28 x0.7 40 x0.99 54 x1.34 69 x1.72
45 21 x0.46 30 x0.68 43 x0.95 57 x1.27 73 x1.62
50 23 x0.45 33 x0.66 46 x0.91 61 x1.21 77 x1.54
55 25 x0.45 35 x0.64 48 x0.88 64 x1.16 80 x1.46
60 26 x0.44 37 x0.62 51 x0.85 67 x1.11 84 x1.39
65 28 x0.43 39 x0.61 53 x0.82 69 x1.07 87 x1.33
70 30 x0.42 41 x0.59 56 x0.79 72 x1.03 89 x1.28
75 31 x0.42 43 x0.58 58 x0.77 74 x0.99 92 x1.23
80 33 x0.41 45 x0.56 60 x0.75 77 x0.96 95 x1.18
85 34 x0.4 47 x0.55 62 x0.73 79 x0.93 97 x1.14
90 36 x0.4 48 x0.54 64 x0.71 81 x0.9 99 x1.11
95 37 x0.39 50 x0.52 65 x0.69 83 x0.87 102 x1.07
100 38 x0.38 51 x0.51 67 x0.67 85 x0.85 104 x1.04
105 40 x0.38 53 x0.5 69 x0.65 87 x0.83 106 x1.01
110 41 x0.37 54 x0.49 70 x0.64 89 x0.8 108 x0.98
115 42 x0.36 56 x0.48 72 x0.62 90 x0.78 110 x0.95
120 43 x0.36 57 x0.47 73 x0.61 92 x0.77 112 x0.93
All 27 39 53 70 88

These female standards were last updated a week ago and are based on 37,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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.