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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 x0.45 32 x0.79 50 x1.24 70 x1.76
45 10 x0.23 21 x0.46 36 x0.79 55 x1.21 76 x1.69
50 12 x0.25 24 x0.48 40 x0.79 59 x1.18 82 x1.63
55 15 x0.26 27 x0.48 43 x0.78 64 x1.16 87 x1.58
60 17 x0.28 29 x0.49 47 x0.78 68 x1.13 92 x1.53
65 19 x0.29 32 x0.49 50 x0.77 72 x1.1 96 x1.48
70 20 x0.29 34 x0.49 53 x0.76 75 x1.08 101 x1.44
75 22 x0.3 37 x0.49 56 x0.75 79 x1.05 105 x1.4
80 24 x0.3 39 x0.49 59 x0.74 82 x1.03 109 x1.36
85 26 x0.31 41 x0.49 62 x0.72 86 x1.01 112 x1.32
90 28 x0.31 44 x0.49 64 x0.71 89 x0.99 116 x1.29
95 29 x0.31 46 x0.48 67 x0.7 92 x0.97 119 x1.26
100 31 x0.31 48 x0.48 69 x0.69 95 x0.95 123 x1.23
105 33 x0.31 50 x0.47 72 x0.68 98 x0.93 126 x1.2
110 34 x0.31 52 x0.47 74 x0.67 100 x0.91 129 x1.17
115 36 x0.31 54 x0.47 76 x0.66 103 x0.9 132 x1.15
120 37 x0.31 56 x0.46 79 x0.65 106 x0.88 135 x1.12
All 17 31 51 74 101

These female standards were last updated 2 weeks ago and are based on 357,000 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 x0.43 31 x0.79 51 x1.27 75 x1.86 101 x2.54
45 20 x0.45 36 x0.79 56 x1.24 81 x1.79 109 x2.42
50 23 x0.47 39 x0.79 61 x1.21 87 x1.73 115 x2.31
55 26 x0.48 43 x0.78 65 x1.19 92 x1.67 122 x2.21
60 29 x0.48 47 x0.78 70 x1.16 97 x1.62 128 x2.13
65 32 x0.49 50 x0.77 74 x1.13 102 x1.57 133 x2.05
70 34 x0.49 53 x0.76 78 x1.11 106 x1.52 138 x1.98
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 41 x0.49 62 x0.73 88 x1.04 119 x1.4 152 x1.79
90 44 x0.49 65 x0.72 91 x1.02 123 x1.36 157 x1.74
95 46 x0.48 68 x0.71 95 x1 126 x1.33 161 x1.69
100 48 x0.48 70 x0.7 98 x0.98 130 x1.3 165 x1.65
105 50 x0.48 73 x0.69 101 x0.96 133 x1.27 169 x1.61
110 52 x0.47 75 x0.68 103 x0.94 136 x1.24 172 x1.57
115 54 x0.47 77 x0.67 106 x0.92 140 x1.21 176 x1.53
120 56 x0.47 80 x0.66 109 x0.91 143 x1.19 179 x1.49
All 30 48 73 103 136

These female standards were last updated a week ago and are based on 391,000 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 x0.59 40 x1 62 x1.55 89 x2.22 118 x2.96
45 27 x0.61 45 x0.99 68 x1.5 95 x2.12 126 x2.8
50 31 x0.61 49 x0.98 73 x1.46 102 x2.03 133 x2.67
55 34 x0.62 53 x0.97 78 x1.42 107 x1.95 140 x2.54
60 37 x0.62 57 x0.95 83 x1.38 113 x1.88 146 x2.44
65 40 x0.61 61 x0.93 87 x1.34 118 x1.81 152 x2.34
70 43 x0.61 64 x0.92 91 x1.3 123 x1.75 157 x2.25
75 45 x0.61 67 x0.9 95 x1.27 127 x1.7 163 x2.17
80 48 x0.6 71 x0.88 99 x1.24 132 x1.65 168 x2.1
85 51 x0.6 74 x0.87 102 x1.21 136 x1.6 172 x2.03
90 53 x0.59 77 x0.85 106 x1.18 140 x1.55 177 x1.96
95 55 x0.58 79 x0.84 109 x1.15 144 x1.51 181 x1.91
100 58 x0.58 82 x0.82 112 x1.12 147 x1.47 185 x1.85
105 60 x0.57 85 x0.81 116 x1.1 151 x1.44 189 x1.8
110 62 x0.57 87 x0.8 119 x1.08 154 x1.4 193 x1.76
115 64 x0.56 90 x0.78 121 x1.06 158 x1.37 197 x1.71
120 66 x0.55 92 x0.77 124 x1.04 161 x1.34 200 x1.67
All 38 60 87 120 157

These female standards were last updated a week ago and are based on 382,000 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 x0.57 38 x0.84 52 x1.15
50 10 x0.2 17 x0.35 28 x0.55 40 x0.81 55 x1.09
55 11 x0.2 19 x0.35 30 x0.54 43 x0.78 58 x1.05
60 12 x0.2 21 x0.34 32 x0.53 45 x0.75 60 x1.01
65 13 x0.21 22 x0.34 34 x0.52 48 x0.73 63 x0.97
70 15 x0.21 24 x0.34 35 x0.51 50 x0.71 65 x0.93
75 16 x0.21 25 x0.33 37 x0.5 52 x0.69 68 x0.9
80 17 x0.21 26 x0.33 39 x0.48 54 x0.67 70 x0.87
85 18 x0.21 28 x0.33 40 x0.47 55 x0.65 72 x0.85
90 19 x0.21 29 x0.32 42 x0.47 57 x0.64 74 x0.82
95 20 x0.21 30 x0.32 43 x0.46 59 x0.62 76 x0.8
100 21 x0.21 31 x0.31 45 x0.45 61 x0.61 78 x0.78
105 22 x0.21 32 x0.31 46 x0.44 62 x0.59 80 x0.76
110 23 x0.2 34 x0.3 47 x0.43 64 x0.58 81 x0.74
115 23 x0.2 35 x0.3 49 x0.42 65 x0.57 83 x0.72
120 24 x0.2 36 x0.3 50 x0.42 66 x0.55 85 x0.7
All 13 22 34 48 65

These female standards were last updated a week ago and are based on 81,000 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 x0.7 41 x1.03
45 4 x0.09 10 x0.21 19 x0.41 30 x0.67 44 x0.98
50 5 x0.09 11 x0.22 20 x0.4 32 x0.65 47 x0.93
55 5 x0.1 12 x0.22 22 x0.4 34 x0.63 49 x0.89
60 6 x0.1 13 x0.22 23 x0.39 36 x0.61 51 x0.86
65 7 x0.11 14 x0.22 25 x0.38 38 x0.59 54 x0.82
70 8 x0.11 15 x0.22 26 x0.37 40 x0.57 56 x0.79
75 8 x0.11 16 x0.22 27 x0.37 41 x0.55 57 x0.77
80 9 x0.11 17 x0.22 29 x0.36 43 x0.54 59 x0.74
85 10 x0.12 18 x0.21 30 x0.35 44 x0.52 61 x0.72
90 10 x0.12 19 x0.21 31 x0.35 46 x0.51 63 x0.7
95 11 x0.12 20 x0.21 32 x0.34 47 x0.5 64 x0.68
100 12 x0.12 21 x0.21 33 x0.33 49 x0.49 66 x0.66
105 12 x0.12 22 x0.21 34 x0.33 50 x0.47 67 x0.64
110 13 x0.12 23 x0.2 35 x0.32 51 x0.46 69 x0.62
115 14 x0.12 23 x0.2 36 x0.32 52 x0.45 70 x0.61
120 14 x0.12 24 x0.2 37 x0.31 53 x0.44 71 x0.59
All 6 14 25 39 55

These female standards were last updated a week ago and are based on 31,000 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 x0.25 19 x0.47 31 x0.78 47 x1.17 64 x1.61
45 11 x0.25 21 x0.46 34 x0.75 49 x1.1 68 x1.5
50 13 x0.25 22 x0.45 36 x0.71 52 x1.04 71 x1.41
55 14 x0.25 24 x0.43 38 x0.68 54 x0.99 73 x1.33
60 15 x0.25 25 x0.42 39 x0.66 57 x0.94 76 x1.26
65 16 x0.24 27 x0.41 41 x0.63 59 x0.9 78 x1.2
70 17 x0.24 28 x0.4 43 x0.61 61 x0.87 80 x1.15
75 18 x0.24 29 x0.39 44 x0.59 62 x0.83 83 x1.1
80 19 x0.24 31 x0.38 46 x0.57 64 x0.8 85 x1.06
85 20 x0.23 32 x0.37 47 x0.56 66 x0.77 86 x1.02
90 21 x0.23 33 x0.36 49 x0.54 67 x0.75 88 x0.98
95 21 x0.23 34 x0.36 50 x0.52 69 x0.73 90 x0.95
100 22 x0.22 35 x0.35 51 x0.51 70 x0.7 92 x0.92
105 23 x0.22 36 x0.34 52 x0.5 72 x0.68 93 x0.89
110 24 x0.22 37 x0.33 53 x0.49 73 x0.67 95 x0.86
115 25 x0.21 38 x0.33 55 x0.47 74 x0.65 96 x0.84
120 25 x0.21 39 x0.32 56 x0.46 76 x0.63 98 x0.81
All 15 26 41 59 79

These female standards were last updated a week ago and are based on 31,000 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 x0.46 28 x0.7 40 x1 54 x1.36 70 x1.75
45 21 x0.46 31 x0.68 43 x0.96 58 x1.29 74 x1.64
50 23 x0.45 33 x0.66 46 x0.92 61 x1.23 78 x1.56
55 25 x0.45 35 x0.64 49 x0.89 64 x1.17 81 x1.48
60 26 x0.44 38 x0.63 51 x0.86 67 x1.12 85 x1.41
65 28 x0.43 40 x0.61 54 x0.83 70 x1.08 88 x1.35
70 30 x0.43 42 x0.59 56 x0.8 73 x1.04 91 x1.29
75 31 x0.42 43 x0.58 58 x0.78 75 x1 93 x1.24
80 33 x0.41 45 x0.57 60 x0.75 77 x0.97 96 x1.2
85 34 x0.4 47 x0.55 62 x0.73 80 x0.94 98 x1.16
90 36 x0.4 49 x0.54 64 x0.71 82 x0.91 101 x1.12
95 37 x0.39 50 x0.53 66 x0.69 84 x0.88 103 x1.08
100 38 x0.38 52 x0.52 68 x0.68 86 x0.86 105 x1.05
105 40 x0.38 53 x0.51 69 x0.66 88 x0.83 107 x1.02
110 41 x0.37 55 x0.5 71 x0.64 89 x0.81 109 x0.99
115 42 x0.37 56 x0.49 72 x0.63 91 x0.79 111 x0.97
120 43 x0.36 57 x0.48 74 x0.62 93 x0.77 113 x0.94
All 27 39 54 71 90

These female standards were last updated 2 weeks ago and are based on 41,000 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.