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)
Apply age bonus:

Print This Page

Bench Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
40 8 x0.21 18 x0.45 32 x0.79 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 x0.78 59 x1.18 81 x1.63
55 14 x0.26 26 x0.48 43 x0.77 63 x1.15 86 x1.57
60 16 x0.27 29 x0.48 46 x0.76 67 x1.12 91 x1.51
65 18 x0.28 31 x0.48 49 x0.75 71 x1.09 95 x1.46
70 20 x0.28 34 x0.48 52 x0.74 74 x1.06 99 x1.42
75 22 x0.29 36 x0.48 55 x0.73 78 x1.03 103 x1.37
80 23 x0.29 38 x0.48 57 x0.72 81 x1.01 107 x1.33
85 25 x0.29 40 x0.47 60 x0.71 84 x0.99 110 x1.3
90 27 x0.29 42 x0.47 63 x0.69 87 x0.96 114 x1.26
95 28 x0.3 44 x0.46 65 x0.68 90 x0.94 117 x1.23
100 30 x0.3 46 x0.46 67 x0.67 92 x0.92 120 x1.2
105 31 x0.3 48 x0.46 70 x0.66 95 x0.9 123 x1.17
110 33 x0.3 50 x0.45 72 x0.65 98 x0.89 126 x1.15
115 34 x0.3 52 x0.45 74 x0.64 100 x0.87 129 x1.12
120 35 x0.3 53 x0.44 76 x0.63 102 x0.85 131 x1.1
All 17 31 49 73 99

These female standards were last updated 2 hours ago and are based on 216,000 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 x0.58 40 x0.99 61 x1.53 88 x2.2 118 x2.94
45 27 x0.59 44 x0.98 67 x1.49 94 x2.1 125 x2.78
50 30 x0.6 48 x0.96 72 x1.44 100 x2.01 132 x2.64
55 33 x0.6 52 x0.95 77 x1.39 106 x1.93 138 x2.52
60 36 x0.6 56 x0.93 81 x1.35 111 x1.85 144 x2.41
65 39 x0.6 59 x0.91 85 x1.31 116 x1.79 150 x2.31
70 42 x0.59 63 x0.89 89 x1.28 121 x1.73 155 x2.22
75 44 x0.59 66 x0.88 93 x1.24 125 x1.67 160 x2.14
80 47 x0.58 69 x0.86 97 x1.21 130 x1.62 165 x2.06
85 49 x0.58 72 x0.85 100 x1.18 134 x1.57 170 x2
90 51 x0.57 75 x0.83 104 x1.15 137 x1.53 174 x1.93
95 54 x0.57 77 x0.81 107 x1.13 141 x1.49 178 x1.88
100 56 x0.56 80 x0.8 110 x1.1 145 x1.45 182 x1.82
105 58 x0.55 83 x0.79 113 x1.08 148 x1.41 186 x1.77
110 60 x0.55 85 x0.77 116 x1.05 151 x1.38 190 x1.72
115 62 x0.54 87 x0.76 119 x1.03 155 x1.34 193 x1.68
120 64 x0.53 90 x0.75 121 x1.01 158 x1.31 197 x1.64
All 37 58 86 118 154

These female standards were last updated a week ago and are based on 225,000 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 x0.77 50 x1.25 74 x1.85 101 x2.53
45 20 x0.44 35 x0.77 55 x1.22 80 x1.78 108 x2.41
50 22 x0.45 38 x0.77 60 x1.19 86 x1.71 115 x2.3
55 25 x0.46 42 x0.76 64 x1.16 91 x1.65 121 x2.2
60 28 x0.46 45 x0.75 68 x1.14 96 x1.6 127 x2.11
65 30 x0.47 48 x0.75 72 x1.11 100 x1.55 132 x2.03
70 33 x0.47 52 x0.74 76 x1.08 105 x1.5 137 x1.96
75 35 x0.47 54 x0.73 79 x1.06 109 x1.45 142 x1.89
80 37 x0.47 57 x0.72 83 x1.04 113 x1.41 146 x1.83
85 40 x0.47 60 x0.71 86 x1.01 117 x1.37 151 x1.77
90 42 x0.46 63 x0.7 89 x0.99 120 x1.34 155 x1.72
95 44 x0.46 65 x0.69 92 x0.97 124 x1.3 159 x1.67
100 46 x0.46 68 x0.68 95 x0.95 127 x1.27 162 x1.62
105 48 x0.45 70 x0.67 98 x0.93 131 x1.24 166 x1.58
110 50 x0.45 72 x0.66 101 x0.92 134 x1.22 170 x1.54
115 51 x0.45 75 x0.65 103 x0.9 137 x1.19 173 x1.5
120 53 x0.44 77 x0.64 106 x0.88 140 x1.16 176 x1.47
All 28 47 71 101 134

These female standards were last updated a week ago and are based on 231,000 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 x0.58 35 x0.87 48 x1.21
45 8 x0.19 16 x0.35 25 x0.57 38 x0.84 52 x1.15
50 10 x0.19 17 x0.35 28 x0.55 40 x0.81 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 x0.2 23 x0.33 35 x0.5 49 x0.7 65 x0.93
75 15 x0.21 25 x0.33 37 x0.49 51 x0.68 67 x0.89
80 16 x0.2 26 x0.32 38 x0.48 53 x0.66 69 x0.87
85 17 x0.2 27 x0.32 40 x0.47 55 x0.64 71 x0.84
90 18 x0.2 28 x0.32 41 x0.46 56 x0.63 73 x0.81
95 19 x0.2 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 x0.3 45 x0.43 61 x0.58 78 x0.75
110 22 x0.2 33 x0.3 46 x0.42 63 x0.57 80 x0.73
115 23 x0.2 34 x0.29 48 x0.41 64 x0.56 82 x0.71
120 24 x0.2 35 x0.29 49 x0.41 65 x0.54 83 x0.69
All 13 22 33 48 64

These female standards were last updated a week ago and are based on 52,000 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 x0.69 41 x1.02
45 4 x0.09 10 x0.22 18 x0.41 30 x0.66 43 x0.96
50 5 x0.1 11 x0.22 20 x0.4 32 x0.64 46 x0.91
55 6 x0.1 12 x0.22 22 x0.39 34 x0.61 48 x0.87
60 6 x0.1 13 x0.22 23 x0.38 36 x0.59 50 x0.83
65 7 x0.11 14 x0.22 24 x0.37 37 x0.57 52 x0.8
70 8 x0.11 15 x0.22 26 x0.36 39 x0.55 54 x0.77
75 8 x0.11 16 x0.21 27 x0.36 40 x0.54 56 x0.74
80 9 x0.11 17 x0.21 28 x0.35 42 x0.52 57 x0.72
85 10 x0.11 18 x0.21 29 x0.34 43 x0.51 59 x0.69
90 10 x0.11 19 x0.21 30 x0.33 44 x0.49 60 x0.67
95 11 x0.11 19 x0.2 31 x0.33 46 x0.48 62 x0.65
100 11 x0.11 20 x0.2 32 x0.32 47 x0.47 63 x0.63
105 12 x0.11 21 x0.2 33 x0.31 48 x0.46 65 x0.61
110 13 x0.11 22 x0.2 34 x0.31 49 x0.45 66 x0.6
115 13 x0.11 22 x0.19 35 x0.3 50 x0.44 67 x0.58
120 14 x0.11 23 x0.19 36 x0.3 51 x0.43 68 x0.57
All 7 14 24 37 53

These female standards were last updated a week ago and are based on 21,000 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 18 x0.46 31 x0.77 46 x1.15 64 x1.59
45 11 x0.24 20 x0.45 33 x0.73 49 x1.08 67 x1.48
50 12 x0.24 22 x0.43 35 x0.7 51 x1.02 70 x1.39
55 13 x0.24 23 x0.42 37 x0.67 53 x0.97 72 x1.31
60 14 x0.23 24 x0.41 38 x0.64 55 x0.92 75 x1.24
65 15 x0.23 26 x0.4 40 x0.62 57 x0.88 77 x1.18
70 16 x0.23 27 x0.39 42 x0.59 59 x0.85 79 x1.13
75 17 x0.23 28 x0.38 43 x0.57 61 x0.81 81 x1.08
80 18 x0.22 29 x0.37 44 x0.56 63 x0.78 83 x1.04
85 19 x0.22 30 x0.36 46 x0.54 64 x0.75 85 x1
90 20 x0.22 31 x0.35 47 x0.52 66 x0.73 86 x0.96
95 20 x0.21 32 x0.34 48 x0.51 67 x0.71 88 x0.93
100 21 x0.21 33 x0.33 49 x0.49 68 x0.68 90 x0.9
105 22 x0.21 34 x0.33 51 x0.48 70 x0.66 91 x0.87
110 23 x0.2 35 x0.32 52 x0.47 71 x0.65 93 x0.84
115 23 x0.2 36 x0.31 53 x0.46 72 x0.63 94 x0.82
120 24 x0.2 37 x0.31 54 x0.45 74 x0.61 95 x0.79
All 15 25 40 58 78

These female standards were last updated a week ago and are based on 20,000 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 29 x0.71 40 x1.01 54 x1.35 69 x1.72
45 21 x0.48 31 x0.69 43 x0.96 57 x1.27 73 x1.61
50 23 x0.47 33 x0.67 46 x0.92 60 x1.21 76 x1.52
55 25 x0.46 36 x0.65 48 x0.88 63 x1.15 79 x1.44
60 27 x0.45 38 x0.63 51 x0.85 66 x1.1 82 x1.37
65 29 x0.44 40 x0.61 53 x0.82 69 x1.05 85 x1.31
70 30 x0.43 41 x0.59 55 x0.79 71 x1.01 88 x1.25
75 32 x0.42 43 x0.57 57 x0.76 73 x0.98 90 x1.2
80 33 x0.41 45 x0.56 59 x0.74 75 x0.94 93 x1.16
85 34 x0.4 46 x0.55 61 x0.72 77 x0.91 95 x1.12
90 36 x0.4 48 x0.53 63 x0.7 79 x0.88 97 x1.08
95 37 x0.39 49 x0.52 64 x0.68 81 x0.85 99 x1.04
100 38 x0.38 51 x0.51 66 x0.66 83 x0.83 101 x1.01
105 39 x0.37 52 x0.5 67 x0.64 85 x0.81 103 x0.98
110 40 x0.37 53 x0.49 69 x0.63 86 x0.79 105 x0.95
115 42 x0.36 55 x0.48 70 x0.61 88 x0.77 107 x0.93
120 43 x0.35 56 x0.47 72 x0.6 90 x0.75 108 x0.9
All 27 39 53 69 87

These female standards were last updated a week ago and are based on 28,000 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.