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.

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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 x0.78 59 x1.17 81 x1.62
55 14 x0.26 26 x0.48 43 x0.77 63 x1.14 86 x1.56
60 16 x0.27 29 x0.48 46 x0.76 67 x1.11 90 x1.51
65 18 x0.28 31 x0.48 49 x0.75 70 x1.08 95 x1.46
70 20 x0.28 33 x0.48 52 x0.74 74 x1.05 99 x1.41
75 21 x0.28 36 x0.47 54 x0.72 77 x1.03 103 x1.37
80 23 x0.29 38 x0.47 57 x0.71 80 x1 106 x1.33
85 25 x0.29 40 x0.47 60 x0.7 83 x0.98 110 x1.29
90 26 x0.29 42 x0.46 62 x0.69 86 x0.96 113 x1.25
95 28 x0.29 44 x0.46 64 x0.68 89 x0.94 116 x1.22
100 29 x0.29 46 x0.46 67 x0.67 92 x0.92 119 x1.19
105 31 x0.29 48 x0.45 69 x0.66 94 x0.9 122 x1.16
110 32 x0.29 49 x0.45 71 x0.65 97 x0.88 125 x1.14
115 34 x0.29 51 x0.44 73 x0.64 99 x0.86 128 x1.11
120 35 x0.29 53 x0.44 75 x0.63 102 x0.85 130 x1.09
All 17 30 49 72 99

These female standards were last updated 3 days ago and are based on 154,000 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 x0.99 61 x1.53 88 x2.19 117 x2.93
45 27 x0.6 44 x0.98 67 x1.48 94 x2.09 124 x2.77
50 30 x0.6 48 x0.96 72 x1.43 100 x2 131 x2.62
55 33 x0.6 52 x0.95 76 x1.39 105 x1.92 138 x2.5
60 36 x0.6 56 x0.93 81 x1.35 111 x1.84 143 x2.39
65 39 x0.6 59 x0.91 85 x1.31 115 x1.78 149 x2.29
70 41 x0.59 62 x0.89 89 x1.27 120 x1.71 154 x2.2
75 44 x0.59 66 x0.87 93 x1.23 124 x1.66 159 x2.12
80 47 x0.58 69 x0.86 96 x1.2 129 x1.61 164 x2.05
85 49 x0.58 71 x0.84 100 x1.17 132 x1.56 168 x1.98
90 51 x0.57 74 x0.82 103 x1.14 136 x1.51 172 x1.92
95 53 x0.56 77 x0.81 106 x1.12 140 x1.47 176 x1.86
100 56 x0.56 79 x0.79 109 x1.09 143 x1.43 180 x1.8
105 58 x0.55 82 x0.78 112 x1.07 147 x1.4 184 x1.75
110 60 x0.54 84 x0.77 115 x1.04 150 x1.36 188 x1.71
115 62 x0.54 87 x0.75 118 x1.02 153 x1.33 191 x1.66
120 64 x0.53 89 x0.74 120 x1 156 x1.3 195 x1.62
All 37 58 85 117 153

These female standards were last updated 2 days ago and are based on 159,000 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 x2.4
50 23 x0.45 38 x0.77 60 x1.19 85 x1.71 114 x2.29
55 25 x0.46 42 x0.76 64 x1.16 91 x1.65 120 x2.19
60 28 x0.46 45 x0.75 68 x1.13 95 x1.59 126 x2.1
65 30 x0.46 48 x0.74 72 x1.1 100 x1.54 131 x2.01
70 33 x0.46 51 x0.73 75 x1.08 104 x1.49 136 x1.94
75 35 x0.46 54 x0.72 79 x1.05 108 x1.44 140 x1.87
80 37 x0.46 57 x0.71 82 x1.03 112 x1.4 145 x1.81
85 39 x0.46 59 x0.7 85 x1 116 x1.36 149 x1.75
90 41 x0.46 62 x0.69 88 x0.98 119 x1.32 153 x1.7
95 43 x0.46 64 x0.68 91 x0.96 123 x1.29 157 x1.65
100 45 x0.45 67 x0.67 94 x0.94 126 x1.26 161 x1.61
105 47 x0.45 69 x0.66 97 x0.92 129 x1.23 164 x1.56
110 49 x0.44 71 x0.65 99 x0.9 132 x1.2 168 x1.52
115 51 x0.44 74 x0.64 102 x0.89 135 x1.17 171 x1.49
120 52 x0.44 76 x0.63 104 x0.87 138 x1.15 174 x1.45
All 28 47 71 100 133

These female standards were last updated 2 days ago and are based on 164,000 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 x0.19 14 x0.35 24 x0.59 35 x0.88 49 x1.22
45 9 x0.19 16 x0.35 26 x0.57 38 x0.85 52 x1.16
50 10 x0.2 18 x0.35 28 x0.56 41 x0.81 55 x1.1
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 33 x0.52 47 x0.73 63 x0.97
70 14 x0.21 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 x0.9
80 16 x0.21 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 x0.31 41 x0.46 56 x0.63 73 x0.81
95 19 x0.2 29 x0.31 42 x0.45 58 x0.61 75 x0.79
100 20 x0.2 30 x0.3 44 x0.44 59 x0.59 77 x0.77
105 21 x0.2 32 x0.3 45 x0.43 61 x0.58 78 x0.74
110 22 x0.2 33 x0.3 46 x0.42 62 x0.57 80 x0.73
115 23 x0.2 34 x0.29 47 x0.41 64 x0.55 81 x0.71
120 23 x0.19 34 x0.29 48 x0.4 65 x0.54 83 x0.69
All 13 22 34 48 64

These female standards were last updated 2 days ago and are based on 38,000 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 x0.22 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 x0.61 48 x0.87
60 6 x0.1 13 x0.22 23 x0.38 36 x0.59 50 x0.84
65 7 x0.11 14 x0.22 24 x0.37 37 x0.57 52 x0.8
70 8 x0.11 15 x0.21 25 x0.36 39 x0.55 54 x0.77
75 8 x0.11 16 x0.21 27 x0.35 40 x0.53 55 x0.74
80 9 x0.11 17 x0.21 28 x0.35 41 x0.52 57 x0.71
85 9 x0.11 18 x0.21 29 x0.34 43 x0.5 59 x0.69
90 10 x0.11 18 x0.2 30 x0.33 44 x0.49 60 x0.67
95 11 x0.11 19 x0.2 31 x0.32 45 x0.48 61 x0.65
100 11 x0.11 20 x0.2 32 x0.32 46 x0.46 63 x0.63
105 12 x0.11 21 x0.2 33 x0.31 47 x0.45 64 x0.61
110 12 x0.11 21 x0.19 34 x0.3 48 x0.44 65 x0.59
115 13 x0.11 22 x0.19 34 x0.3 49 x0.43 66 x0.58
120 13 x0.11 23 x0.19 35 x0.29 50 x0.42 68 x0.56
All 6 14 24 37 53

These female standards were last updated yesterday and are based on 15,000 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 x0.73 49 x1.08 67 x1.49
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 x0.39 40 x0.61 57 x0.88 77 x1.18
70 16 x0.23 27 x0.38 41 x0.59 59 x0.84 79 x1.13
75 17 x0.22 28 x0.37 43 x0.57 61 x0.81 81 x1.08
80 18 x0.22 29 x0.36 44 x0.55 62 x0.78 83 x1.03
85 18 x0.22 30 x0.35 45 x0.53 64 x0.75 84 x0.99
90 19 x0.21 31 x0.35 47 x0.52 65 x0.72 86 x0.95
95 20 x0.21 32 x0.34 48 x0.5 67 x0.7 88 x0.92
100 21 x0.21 33 x0.33 49 x0.49 68 x0.68 89 x0.89
105 21 x0.2 34 x0.32 50 x0.48 69 x0.66 90 x0.86
110 22 x0.2 35 x0.32 51 x0.46 70 x0.64 92 x0.84
115 23 x0.2 36 x0.31 52 x0.45 72 x0.62 93 x0.81
120 23 x0.19 36 x0.3 53 x0.44 73 x0.61 95 x0.79
All 15 25 40 58 78

These female standards were last updated yesterday and are based on 15,000 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 20 x0.49 29 x0.72 40 x1.01 54 x1.34 68 x1.71
45 22 x0.48 31 x0.69 43 x0.96 57 x1.27 72 x1.6
50 24 x0.47 34 x0.67 46 x0.92 60 x1.2 76 x1.51
55 25 x0.46 36 x0.65 48 x0.88 63 x1.15 79 x1.43
60 27 x0.45 38 x0.63 51 x0.85 66 x1.09 82 x1.36
65 29 x0.44 40 x0.61 53 x0.81 68 x1.05 85 x1.3
70 30 x0.43 41 x0.59 55 x0.79 71 x1.01 87 x1.25
75 32 x0.42 43 x0.57 57 x0.76 73 x0.97 90 x1.2
80 33 x0.41 45 x0.56 59 x0.74 75 x0.94 92 x1.15
85 34 x0.4 46 x0.54 61 x0.71 77 x0.9 94 x1.11
90 36 x0.4 48 x0.53 62 x0.69 79 x0.88 96 x1.07
95 37 x0.39 49 x0.52 64 x0.67 81 x0.85 98 x1.04
100 38 x0.38 51 x0.51 66 x0.66 82 x0.82 100 x1
105 39 x0.37 52 x0.49 67 x0.64 84 x0.8 102 x0.97
110 40 x0.37 53 x0.48 69 x0.62 86 x0.78 104 x0.95
115 41 x0.36 54 x0.47 70 x0.61 87 x0.76 106 x0.92
120 43 x0.35 56 x0.46 71 x0.59 89 x0.74 108 x0.9
All 28 39 53 69 86

These female standards were last updated 2 days ago and are based on 21,000 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.