Female Strength Standards (kg)

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

Male
Female
Pounds (lb)
Kilograms (kg)

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Bench Press Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 8 18 32 50 70
45 10 21 36 55 76
50 12 24 40 59 82
55 15 27 43 64 87
60 17 29 47 68 92
65 19 32 50 72 96
70 20 34 53 75 101
75 22 37 56 79 105
80 24 39 59 82 109
85 26 41 62 86 112
90 28 44 64 89 116
95 29 46 67 92 119
100 31 48 69 95 123
105 33 50 72 98 126
110 34 52 74 100 129
115 36 54 76 103 132
120 37 56 79 106 135
Age Beg. Nov. Int. Adv. Elite
15 15 27 43 63 86
20 17 31 49 72 98
25 17 31 51 74 101
30 17 31 51 74 101
35 17 31 51 74 101
40 17 31 51 74 101
45 16 30 48 70 96
50 15 28 45 66 90
55 14 26 42 61 83
60 13 24 38 56 76
65 12 21 34 50 69
70 11 19 31 45 62
75 9 17 28 40 55
80 8 15 25 36 49
85 8 14 22 32 44
90 7 12 20 29 40
kg
kg
years old

Squat Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 17 31 51 75 101
45 20 36 56 81 109
50 23 39 61 87 115
55 26 43 65 92 122
60 29 47 70 97 128
65 32 50 74 102 133
70 34 53 78 106 138
75 37 56 81 111 143
80 39 59 85 115 148
85 41 62 88 119 152
90 44 65 91 123 157
95 46 68 95 126 161
100 48 70 98 130 165
105 50 73 101 133 169
110 52 75 103 136 172
115 54 77 106 140 176
120 56 80 109 143 179
Age Beg. Nov. Int. Adv. Elite
15 25 41 62 88 116
20 29 47 71 100 132
25 30 48 73 103 136
30 30 48 73 103 136
35 30 48 73 103 136
40 30 48 73 103 136
45 28 46 69 97 129
50 26 43 65 92 121
55 24 40 60 85 112
60 22 36 55 77 102
65 20 33 50 70 92
70 18 29 44 63 83
75 16 26 40 56 74
80 14 24 36 50 66
85 13 21 32 45 59
90 12 19 29 40 54
kg
kg
years old

Deadlift Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 24 40 62 89 118
45 27 45 68 95 126
50 31 49 73 102 133
55 34 53 78 107 140
60 37 57 83 113 146
65 40 61 87 118 152
70 43 64 91 123 157
75 45 67 95 127 163
80 48 71 99 132 168
85 51 74 102 136 172
90 53 77 106 140 177
95 55 79 109 144 181
100 58 82 112 147 185
105 60 85 116 151 189
110 62 87 119 154 193
115 64 90 121 158 197
120 66 92 124 161 200
Age Beg. Nov. Int. Adv. Elite
15 32 51 74 102 133
20 37 58 85 117 153
25 38 60 87 120 157
30 38 60 87 120 157
35 38 60 87 120 157
40 38 60 87 120 157
45 36 57 83 114 149
50 34 53 78 107 139
55 31 49 72 99 129
60 29 45 66 90 118
65 26 41 59 82 106
70 23 36 53 73 95
75 21 33 48 66 85
80 19 29 43 59 76
85 17 26 38 53 68
90 15 23 34 47 62
kg
kg
years old

Shoulder Press Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 7 14 23 35 48
45 8 16 25 38 52
50 10 17 28 40 55
55 11 19 30 43 58
60 12 21 32 45 60
65 13 22 34 48 63
70 15 24 35 50 65
75 16 25 37 52 68
80 17 26 39 54 70
85 18 28 40 55 72
90 19 29 42 57 74
95 20 30 43 59 76
100 21 31 45 61 78
105 22 32 46 62 80
110 23 34 47 64 81
115 23 35 49 65 83
120 24 36 50 66 85
Age Beg. Nov. Int. Adv. Elite
15 11 19 29 41 55
20 12 21 33 47 63
25 13 22 34 48 65
30 13 22 34 48 65
35 13 22 34 48 65
40 13 22 34 48 65
45 12 21 32 46 62
50 11 19 30 43 58
55 11 18 28 40 53
60 10 16 25 36 49
65 9 15 23 33 44
70 8 13 21 30 40
75 7 12 18 26 35
80 6 11 16 24 32
85 6 10 15 21 28
90 5 9 13 19 26
kg
kg
years old

Barbell Curl Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 3 8 17 28 41
45 4 10 19 30 44
50 5 11 20 32 47
55 5 12 22 34 49
60 6 13 23 36 51
65 7 14 25 38 54
70 8 15 26 40 56
75 8 16 27 41 57
80 9 17 29 43 59
85 10 18 30 44 61
90 10 19 31 46 63
95 11 20 32 47 64
100 12 21 33 49 66
105 12 22 34 50 67
110 13 23 35 51 69
115 14 23 36 52 70
120 14 24 37 53 71
Age Beg. Nov. Int. Adv. Elite
15 6 12 21 33 47
20 6 14 24 38 53
25 6 14 25 39 55
30 6 14 25 39 55
35 6 14 25 39 55
40 6 14 25 39 55
45 6 13 23 37 52
50 6 12 22 34 49
55 5 11 20 32 45
60 5 10 19 29 41
65 4 9 17 26 37
70 4 8 15 23 33
75 4 8 13 21 30
80 3 7 12 19 27
85 3 6 11 17 24
90 3 5 10 15 22
kg
kg
years old

Bent Over Row Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 10 19 31 47 64
45 11 21 34 49 68
50 13 22 36 52 71
55 14 24 38 54 73
60 15 25 39 57 76
65 16 27 41 59 78
70 17 28 43 61 80
75 18 29 44 62 83
80 19 31 46 64 85
85 20 32 47 66 86
90 21 33 49 67 88
95 21 34 50 69 90
100 22 35 51 70 92
105 23 36 52 72 93
110 24 37 53 73 95
115 25 38 55 74 96
120 25 39 56 76 98
Age Beg. Nov. Int. Adv. Elite
15 13 22 35 50 67
20 15 26 40 58 77
25 15 26 41 59 79
30 15 26 41 59 79
35 15 26 41 59 79
40 15 26 41 59 79
45 15 25 39 56 75
50 14 24 37 53 71
55 13 22 34 49 65
60 12 20 31 44 60
65 10 18 28 40 54
70 9 16 25 36 48
75 8 14 22 32 43
80 7 13 20 29 39
85 7 12 18 26 35
90 6 10 16 23 31
kg
kg
years old

Power Clean Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
40 19 28 40 54 70
45 21 31 43 58 74
50 23 33 46 61 78
55 25 35 49 64 81
60 26 38 51 67 85
65 28 40 54 70 88
70 30 42 56 73 91
75 31 43 58 75 93
80 33 45 60 77 96
85 34 47 62 80 98
90 36 49 64 82 101
95 37 50 66 84 103
100 38 52 68 86 105
105 40 53 69 88 107
110 41 55 71 89 109
115 42 56 72 91 111
120 43 57 74 93 113
Age Beg. Nov. Int. Adv. Elite
15 23 33 46 60 76
20 26 38 52 69 87
25 27 39 54 71 90
30 27 39 54 71 90
35 27 39 54 71 90
40 27 39 54 71 90
45 26 37 51 67 85
50 24 35 48 63 80
55 22 32 44 58 74
60 20 29 40 53 67
65 18 26 37 48 61
70 16 24 33 43 55
75 15 21 29 39 49
80 13 19 26 35 44
85 12 17 23 31 39
90 11 15 21 28 35
kg
kg
years old

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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.

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