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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.

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
40 8 x0.21 18 x0.45 32 x0.8 50 x1.24 70 x1.76
45 10 x0.23 21 x0.46 36 x0.79 54 x1.21 76 x1.69
50 12 x0.25 24 x0.47 39 x0.79 59 x1.18 81 x1.63
55 14 x0.26 26 x0.48 43 x0.78 63 x1.15 86 x1.57
60 16 x0.27 29 x0.48 46 x0.77 67 x1.12 91 x1.52
65 18 x0.28 31 x0.48 49 x0.76 71 x1.09 95 x1.47
70 20 x0.29 34 x0.48 52 x0.75 74 x1.06 99 x1.42
75 22 x0.29 36 x0.48 55 x0.73 78 x1.04 103 x1.38
80 24 x0.29 38 x0.48 58 x0.72 81 x1.01 107 x1.34
85 25 x0.3 41 x0.48 60 x0.71 84 x0.99 111 x1.3
90 27 x0.3 43 x0.47 63 x0.7 87 x0.97 114 x1.27
95 29 x0.3 45 x0.47 65 x0.69 90 x0.95 117 x1.24
100 30 x0.3 47 x0.47 68 x0.68 93 x0.93 121 x1.21
105 32 x0.3 49 x0.46 70 x0.67 96 x0.91 124 x1.18
110 33 x0.3 50 x0.46 72 x0.66 98 x0.89 127 x1.15
115 35 x0.3 52 x0.45 74 x0.65 101 x0.88 129 x1.13
120 36 x0.3 54 x0.45 77 x0.64 103 x0.86 132 x1.1
All 17 31 50 73 100

These female standards were last updated yesterday and are based on 268,000 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 17 x0.42 31 x0.78 50 x1.26 74 x1.86 101 x2.53
45 20 x0.44 35 x0.78 55 x1.23 80 x1.79 109 x2.41
50 23 x0.46 39 x0.78 60 x1.2 86 x1.72 115 x2.3
55 26 x0.47 42 x0.77 65 x1.17 91 x1.66 121 x2.21
60 28 x0.47 46 x0.76 69 x1.15 96 x1.61 127 x2.12
65 31 x0.47 49 x0.76 73 x1.12 101 x1.56 132 x2.04
70 33 x0.48 52 x0.75 77 x1.09 106 x1.51 138 x1.96
75 36 x0.48 55 x0.74 80 x1.07 110 x1.46 142 x1.9
80 38 x0.48 58 x0.73 84 x1.05 114 x1.42 147 x1.84
85 40 x0.47 61 x0.72 87 x1.02 118 x1.38 151 x1.78
90 43 x0.47 64 x0.71 90 x1 121 x1.35 156 x1.73
95 45 x0.47 66 x0.7 93 x0.98 125 x1.32 160 x1.68
100 47 x0.47 69 x0.69 96 x0.96 128 x1.28 163 x1.63
105 49 x0.46 71 x0.68 99 x0.94 132 x1.25 167 x1.59
110 51 x0.46 73 x0.67 102 x0.93 135 x1.23 171 x1.55
115 53 x0.46 76 x0.66 104 x0.91 138 x1.2 174 x1.51
120 54 x0.45 78 x0.65 107 x0.89 141 x1.17 178 x1.48
All 29 47 72 102 135

These female standards were last updated 5 hours ago and are based on 293,000 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 23 x0.59 40 x1 62 x1.54 88 x2.21 118 x2.95
45 27 x0.6 44 x0.99 67 x1.49 95 x2.11 126 x2.79
50 30 x0.6 49 x0.97 72 x1.45 101 x2.02 133 x2.65
55 33 x0.61 52 x0.95 77 x1.4 107 x1.94 139 x2.53
60 36 x0.61 56 x0.94 82 x1.36 112 x1.86 145 x2.42
65 39 x0.6 60 x0.92 86 x1.32 117 x1.8 151 x2.32
70 42 x0.6 63 x0.9 90 x1.29 122 x1.74 156 x2.23
75 45 x0.59 66 x0.89 94 x1.25 126 x1.68 161 x2.15
80 47 x0.59 69 x0.87 98 x1.22 130 x1.63 166 x2.08
85 50 x0.58 72 x0.85 101 x1.19 134 x1.58 171 x2.01
90 52 x0.58 75 x0.84 104 x1.16 138 x1.54 175 x1.94
95 54 x0.57 78 x0.82 108 x1.13 142 x1.49 179 x1.89
100 56 x0.56 81 x0.81 111 x1.11 146 x1.46 183 x1.83
105 59 x0.56 83 x0.79 114 x1.08 149 x1.42 187 x1.78
110 61 x0.55 86 x0.78 117 x1.06 152 x1.39 191 x1.73
115 63 x0.55 88 x0.77 120 x1.04 156 x1.35 194 x1.69
120 65 x0.54 91 x0.75 122 x1.02 159 x1.32 198 x1.65
All 37 59 86 119 155

These female standards were last updated 4 hours ago and are based on 286,000 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 x0.34 23 x0.58 35 x0.87 48 x1.2
45 8 x0.19 16 x0.35 25 x0.56 38 x0.84 51 x1.14
50 10 x0.19 17 x0.35 28 x0.55 40 x0.8 55 x1.09
55 11 x0.2 19 x0.34 30 x0.54 43 x0.78 57 x1.04
60 12 x0.2 20 x0.34 32 x0.53 45 x0.75 60 x1
65 13 x0.2 22 x0.34 33 x0.51 47 x0.73 63 x0.96
70 14 x0.21 23 x0.33 35 x0.5 49 x0.71 65 x0.93
75 15 x0.21 25 x0.33 37 x0.49 51 x0.68 67 x0.9
80 17 x0.21 26 x0.33 38 x0.48 53 x0.67 70 x0.87
85 18 x0.21 27 x0.32 40 x0.47 55 x0.65 72 x0.84
90 19 x0.21 29 x0.32 41 x0.46 57 x0.63 74 x0.82
95 19 x0.21 30 x0.31 43 x0.45 58 x0.61 75 x0.79
100 20 x0.2 31 x0.31 44 x0.44 60 x0.6 77 x0.77
105 21 x0.2 32 x0.31 46 x0.43 62 x0.59 79 x0.75
110 22 x0.2 33 x0.3 47 x0.43 63 x0.57 81 x0.73
115 23 x0.2 34 x0.3 48 x0.42 64 x0.56 82 x0.72
120 24 x0.2 35 x0.29 49 x0.41 66 x0.55 84 x0.7
All 13 22 34 48 65

These female standards were last updated 3 hours ago and are based on 64,000 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 8 x0.21 17 x0.42 28 x0.69 41 x1.02
45 4 x0.09 10 x0.22 18 x0.41 30 x0.67 44 x0.97
50 5 x0.09 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 x0.38 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 54 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 x0.72
85 10 x0.11 18 x0.21 29 x0.35 44 x0.51 60 x0.7
90 10 x0.11 19 x0.21 30 x0.34 45 x0.5 61 x0.68
95 11 x0.12 20 x0.21 31 x0.33 46 x0.49 63 x0.66
100 12 x0.12 20 x0.2 33 x0.33 47 x0.47 64 x0.64
105 12 x0.12 21 x0.2 34 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 x0.12 23 x0.2 35 x0.31 51 x0.44 68 x0.59
120 14 x0.12 23 x0.2 36 x0.3 52 x0.43 69 x0.58
All 7 14 24 38 54

These female standards were last updated 10 minutes ago and are based on 25,000 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 10 x0.24 19 x0.46 31 x0.77 46 x1.16 64 x1.6
45 11 x0.24 20 x0.45 33 x0.74 49 x1.09 67 x1.49
50 12 x0.24 22 x0.44 35 x0.7 51 x1.03 70 x1.4
55 13 x0.24 23 x0.43 37 x0.67 54 x0.98 73 x1.32
60 14 x0.24 25 x0.41 39 x0.65 56 x0.93 75 x1.25
65 15 x0.24 26 x0.4 40 x0.62 58 x0.89 77 x1.19
70 16 x0.23 27 x0.39 42 x0.6 60 x0.85 80 x1.14
75 17 x0.23 29 x0.38 43 x0.58 61 x0.82 82 x1.09
80 18 x0.23 30 x0.37 45 x0.56 63 x0.79 84 x1.04
85 19 x0.22 31 x0.36 46 x0.54 65 x0.76 85 x1
90 20 x0.22 32 x0.35 48 x0.53 66 x0.74 87 x0.97
95 21 x0.22 33 x0.35 49 x0.51 68 x0.71 89 x0.93
100 21 x0.21 34 x0.34 50 x0.5 69 x0.69 90 x0.9
105 22 x0.21 35 x0.33 51 x0.49 71 x0.67 92 x0.88
110 23 x0.21 36 x0.32 52 x0.47 72 x0.65 93 x0.85
115 24 x0.21 37 x0.32 53 x0.46 73 x0.64 95 x0.82
120 24 x0.2 37 x0.31 54 x0.45 74 x0.62 96 x0.8
All 15 26 40 58 78

These female standards were last updated an hour ago and are based on 25,000 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 19 x0.48 28 x0.71 40 x1 54 x1.35 69 x1.72
45 21 x0.47 31 x0.69 43 x0.96 57 x1.28 73 x1.62
50 23 x0.46 33 x0.67 46 x0.92 61 x1.21 76 x1.53
55 25 x0.46 36 x0.65 49 x0.88 64 x1.16 80 x1.45
60 27 x0.45 38 x0.63 51 x0.85 66 x1.11 83 x1.38
65 29 x0.44 40 x0.61 53 x0.82 69 x1.06 86 x1.32
70 30 x0.43 42 x0.59 56 x0.79 71 x1.02 89 x1.27
75 32 x0.42 43 x0.58 58 x0.77 74 x0.98 91 x1.22
80 33 x0.41 45 x0.56 60 x0.74 76 x0.95 94 x1.17
85 34 x0.41 47 x0.55 61 x0.72 78 x0.92 96 x1.13
90 36 x0.4 48 x0.54 63 x0.7 80 x0.89 98 x1.09
95 37 x0.39 50 x0.52 65 x0.68 82 x0.86 100 x1.06
100 38 x0.38 51 x0.51 67 x0.67 84 x0.84 102 x1.02
105 40 x0.38 53 x0.5 68 x0.65 86 x0.82 104 x0.99
110 41 x0.37 54 x0.49 70 x0.63 87 x0.79 106 x0.97
115 42 x0.36 55 x0.48 71 x0.62 89 x0.77 108 x0.94
120 43 x0.36 56 x0.47 73 x0.6 91 x0.76 110 x0.92
All 27 39 53 70 88

These female standards were last updated yesterday and are based on 33,000 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.