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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 x0.47 36 x0.79 55 x1.21 76 x1.69
50 13 x0.25 24 x0.48 40 x0.79 59 x1.18 82 x1.63
55 15 x0.26 27 x0.48 43 x0.78 63 x1.15 87 x1.57
60 17 x0.28 29 x0.49 46 x0.77 68 x1.13 91 x1.52
65 18 x0.28 32 x0.49 50 x0.76 71 x1.1 96 x1.47
70 20 x0.29 34 x0.49 53 x0.75 75 x1.07 100 x1.43
75 22 x0.3 37 x0.49 56 x0.74 79 x1.05 104 x1.39
80 24 x0.3 39 x0.49 58 x0.73 82 x1.02 108 x1.35
85 26 x0.3 41 x0.48 61 x0.72 85 x1 112 x1.31
90 27 x0.3 43 x0.48 64 x0.71 88 x0.98 115 x1.28
95 29 x0.31 45 x0.48 66 x0.7 91 x0.96 118 x1.25
100 31 x0.31 47 x0.47 69 x0.69 94 x0.94 122 x1.22
105 32 x0.31 49 x0.47 71 x0.68 97 x0.92 125 x1.19
110 34 x0.31 51 x0.47 73 x0.67 99 x0.9 128 x1.16
115 35 x0.31 53 x0.46 76 x0.66 102 x0.89 131 x1.14
120 37 x0.31 55 x0.46 78 x0.65 104 x0.87 134 x1.11
All 17 31 50 74 100

These female standards were last updated 9 hours ago and are based on 329,000 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 x2.21 118 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 x1.46 101 x2.03 133 x2.66
55 34 x0.61 53 x0.96 78 x1.41 107 x1.95 140 x2.54
60 37 x0.61 57 x0.95 82 x1.37 113 x1.88 146 x2.43
65 40 x0.61 60 x0.93 87 x1.33 118 x1.81 152 x2.33
70 43 x0.61 64 x0.91 91 x1.3 122 x1.75 157 x2.24
75 45 x0.6 67 x0.89 95 x1.26 127 x1.69 162 x2.16
80 48 x0.6 70 x0.88 98 x1.23 131 x1.64 167 x2.09
85 50 x0.59 73 x0.86 102 x1.2 135 x1.59 172 x2.02
90 53 x0.59 76 x0.85 105 x1.17 139 x1.55 176 x1.96
95 55 x0.58 79 x0.83 109 x1.14 143 x1.51 180 x1.9
100 57 x0.57 82 x0.82 112 x1.12 147 x1.47 184 x1.84
105 60 x0.57 84 x0.8 115 x1.09 150 x1.43 188 x1.79
110 62 x0.56 87 x0.79 118 x1.07 154 x1.4 192 x1.75
115 64 x0.55 89 x0.78 121 x1.05 157 x1.36 196 x1.7
120 66 x0.55 92 x0.76 124 x1.03 160 x1.33 199 x1.66
All 38 59 87 120 156

These female standards were last updated 4 days ago and are based on 351,000 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 x0.78 51 x1.26 74 x1.86 101 x2.54
45 20 x0.45 35 x0.79 56 x1.24 81 x1.79 109 x2.41
50 23 x0.47 39 x0.79 61 x1.21 86 x1.73 115 x2.31
55 26 x0.47 43 x0.78 65 x1.18 92 x1.67 122 x2.21
60 29 x0.48 46 x0.77 69 x1.16 97 x1.61 127 x2.12
65 31 x0.48 50 x0.77 73 x1.13 102 x1.56 133 x2.04
70 34 x0.49 53 x0.76 77 x1.1 106 x1.52 138 x1.97
75 36 x0.49 56 x0.75 81 x1.08 110 x1.47 143 x1.9
80 39 x0.49 59 x0.74 84 x1.06 115 x1.43 148 x1.84
85 41 x0.48 62 x0.73 88 x1.03 118 x1.39 152 x1.79
90 43 x0.48 64 x0.72 91 x1.01 122 x1.36 156 x1.74
95 45 x0.48 67 x0.71 94 x0.99 126 x1.32 160 x1.69
100 48 x0.48 70 x0.7 97 x0.97 129 x1.29 164 x1.64
105 50 x0.47 72 x0.69 100 x0.95 133 x1.26 168 x1.6
110 52 x0.47 74 x0.68 103 x0.94 136 x1.23 172 x1.56
115 54 x0.47 77 x0.67 106 x0.92 139 x1.21 175 x1.52
120 55 x0.46 79 x0.66 108 x0.9 142 x1.18 179 x1.49
All 29 48 73 102 136

These female standards were last updated 4 days ago and are based on 359,000 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 52 x1.14
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 47 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 x0.49 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 x0.32 40 x0.47 55 x0.65 72 x0.85
90 19 x0.21 29 x0.32 42 x0.46 57 x0.63 74 x0.82
95 20 x0.21 30 x0.32 43 x0.45 59 x0.62 76 x0.8
100 21 x0.21 31 x0.31 45 x0.45 60 x0.6 78 x0.78
105 22 x0.21 32 x0.31 46 x0.44 62 x0.59 79 x0.76
110 22 x0.2 33 x0.3 47 x0.43 63 x0.58 81 x0.74
115 23 x0.2 35 x0.3 49 x0.42 65 x0.56 83 x0.72
120 24 x0.2 36 x0.3 50 x0.41 66 x0.55 84 x0.7
All 13 22 34 48 65

These female standards were last updated 4 days ago and are based on 75,000 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 x0.22 19 x0.41 30 x0.67 44 x0.97
50 5 x0.09 11 x0.22 20 x0.4 32 x0.65 46 x0.93
55 6 x0.1 12 x0.22 22 x0.4 34 x0.62 49 x0.89
60 6 x0.1 13 x0.22 23 x0.39 36 x0.6 51 x0.85
65 7 x0.11 14 x0.22 25 x0.38 38 x0.58 53 x0.82
70 8 x0.11 15 x0.22 26 x0.37 40 x0.57 55 x0.79
75 8 x0.11 16 x0.22 27 x0.36 41 x0.55 57 x0.76
80 9 x0.11 17 x0.22 29 x0.36 43 x0.53 59 x0.73
85 10 x0.12 18 x0.21 30 x0.35 44 x0.52 60 x0.71
90 11 x0.12 19 x0.21 31 x0.34 46 x0.51 62 x0.69
95 11 x0.12 20 x0.21 32 x0.34 47 x0.49 64 x0.67
100 12 x0.12 21 x0.21 33 x0.33 48 x0.48 65 x0.65
105 12 x0.12 22 x0.21 34 x0.32 49 x0.47 67 x0.63
110 13 x0.12 22 x0.2 35 x0.32 51 x0.46 68 x0.62
115 14 x0.12 23 x0.2 36 x0.31 52 x0.45 69 x0.6
120 14 x0.12 24 x0.2 37 x0.31 53 x0.44 71 x0.59
All 7 14 25 38 54

These female standards were last updated 4 days ago and are based on 29,000 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 33 x0.74 49 x1.1 67 x1.5
50 12 x0.25 22 x0.45 36 x0.71 52 x1.04 70 x1.41
55 14 x0.25 24 x0.43 37 x0.68 54 x0.99 73 x1.33
60 15 x0.25 25 x0.42 39 x0.65 56 x0.94 76 x1.26
65 16 x0.24 27 x0.41 41 x0.63 58 x0.9 78 x1.2
70 17 x0.24 28 x0.4 43 x0.61 60 x0.86 80 x1.14
75 18 x0.24 29 x0.39 44 x0.59 62 x0.83 82 x1.1
80 19 x0.23 30 x0.38 46 x0.57 64 x0.8 84 x1.05
85 20 x0.23 31 x0.37 47 x0.55 65 x0.77 86 x1.01
90 20 x0.23 33 x0.36 48 x0.54 67 x0.74 88 x0.98
95 21 x0.22 34 x0.35 50 x0.52 69 x0.72 90 x0.94
100 22 x0.22 35 x0.35 51 x0.51 70 x0.7 91 x0.91
105 23 x0.22 36 x0.34 52 x0.49 71 x0.68 93 x0.88
110 24 x0.21 36 x0.33 53 x0.48 73 x0.66 94 x0.86
115 24 x0.21 37 x0.33 54 x0.47 74 x0.64 96 x0.83
120 25 x0.21 38 x0.32 55 x0.46 75 x0.63 97 x0.81
All 15 26 41 59 79

These female standards were last updated 4 days ago and are based on 29,000 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 x0.47 28 x0.7 40 x1 54 x1.36 70 x1.74
45 21 x0.46 31 x0.68 43 x0.96 58 x1.28 74 x1.64
50 23 x0.46 33 x0.66 46 x0.92 61 x1.22 77 x1.55
55 25 x0.45 35 x0.64 49 x0.89 64 x1.17 81 x1.47
60 27 x0.44 38 x0.63 51 x0.85 67 x1.12 84 x1.4
65 28 x0.43 40 x0.61 54 x0.83 70 x1.07 87 x1.34
70 30 x0.43 42 x0.59 56 x0.8 72 x1.03 90 x1.28
75 31 x0.42 43 x0.58 58 x0.77 75 x1 93 x1.23
80 33 x0.41 45 x0.56 60 x0.75 77 x0.96 95 x1.19
85 34 x0.4 47 x0.55 62 x0.73 79 x0.93 98 x1.15
90 36 x0.4 48 x0.54 64 x0.71 81 x0.9 100 x1.11
95 37 x0.39 50 x0.53 66 x0.69 83 x0.88 102 x1.07
100 38 x0.38 51 x0.51 67 x0.67 85 x0.85 104 x1.04
105 40 x0.38 53 x0.5 69 x0.66 87 x0.83 106 x1.01
110 41 x0.37 54 x0.49 70 x0.64 89 x0.81 108 x0.98
115 42 x0.36 56 x0.48 72 x0.63 91 x0.79 110 x0.96
120 43 x0.36 57 x0.47 73 x0.61 92 x0.77 112 x0.93
All 27 39 54 71 89

These female standards were last updated 8 hours ago and are based on 39,000 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.