Female Strength Standards (lb)

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19 x0.21	40 x0.45	72 x0.79	111 x1.24	157 x1.75
100	23 x0.23	46 x0.46	79 x0.79	121 x1.21	169 x1.69
110	27 x0.25	52 x0.47	86 x0.78	130 x1.18	179 x1.63
120	31 x0.26	57 x0.48	93 x0.78	138 x1.15	189 x1.57
130	35 x0.27	62 x0.48	100 x0.77	146 x1.12	198 x1.52
140	38 x0.27	67 x0.48	106 x0.76	153 x1.1	207 x1.48
150	42 x0.28	72 x0.48	112 x0.75	161 x1.07	215 x1.43
160	46 x0.28	77 x0.48	118 x0.74	167 x1.05	223 x1.39
170	49 x0.29	81 x0.48	123 x0.72	174 x1.02	231 x1.36
180	52 x0.29	85 x0.47	128 x0.71	180 x1	238 x1.32
190	56 x0.29	90 x0.47	134 x0.7	186 x0.98	245 x1.29
200	59 x0.29	94 x0.47	139 x0.69	192 x0.96	252 x1.26
210	62 x0.3	98 x0.46	143 x0.68	198 x0.94	258 x1.23
220	65 x0.3	101 x0.46	148 x0.67	203 x0.92	264 x1.2
230	68 x0.3	105 x0.46	153 x0.66	209 x0.91	270 x1.18
240	71 x0.3	109 x0.45	157 x0.65	214 x0.89	276 x1.15
250	74 x0.3	112 x0.45	161 x0.64	219 x0.88	282 x1.13
260	77 x0.3	116 x0.45	165 x0.64	224 x0.86	287 x1.11
All	37	68	109	161	219

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	53 x0.58	89 x0.99	137 x1.53	196 x2.18	262 x2.91
100	59 x0.59	98 x0.98	148 x1.48	209 x2.09	277 x2.77
110	66 x0.6	106 x0.96	158 x1.44	221 x2.01	291 x2.64
120	72 x0.6	114 x0.95	168 x1.4	232 x1.94	304 x2.53
130	78 x0.6	121 x0.93	177 x1.36	243 x1.87	316 x2.43
140	84 x0.6	128 x0.92	186 x1.33	253 x1.81	327 x2.34
150	89 x0.59	135 x0.9	194 x1.29	263 x1.75	338 x2.25
160	95 x0.59	142 x0.89	201 x1.26	272 x1.7	348 x2.18
170	100 x0.59	148 x0.87	209 x1.23	280 x1.65	358 x2.11
180	105 x0.58	154 x0.86	216 x1.2	289 x1.6	367 x2.04
190	109 x0.58	160 x0.84	223 x1.17	297 x1.56	376 x1.98
200	114 x0.57	166 x0.83	230 x1.15	304 x1.52	385 x1.93
210	119 x0.57	171 x0.81	236 x1.12	312 x1.48	393 x1.87
220	123 x0.56	176 x0.8	242 x1.1	319 x1.45	401 x1.82
230	127 x0.55	181 x0.79	248 x1.08	325 x1.42	409 x1.78
240	131 x0.55	186 x0.78	254 x1.06	332 x1.38	416 x1.74
250	136 x0.54	191 x0.76	260 x1.04	339 x1.35	424 x1.69
260	139 x0.54	196 x0.75	265 x1.02	345 x1.33	431 x1.66
All	82	129	189	261	340

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	38 x0.42	69 x0.77	112 x1.25	165 x1.84	226 x2.51
100	44 x0.44	77 x0.77	122 x1.22	177 x1.77	240 x2.4
110	49 x0.45	84 x0.77	131 x1.19	189 x1.71	253 x2.3
120	55 x0.46	92 x0.76	140 x1.17	199 x1.66	265 x2.21
130	60 x0.46	98 x0.76	149 x1.14	209 x1.61	276 x2.13
140	65 x0.47	105 x0.75	156 x1.12	218 x1.56	287 x2.05
150	70 x0.47	111 x0.74	164 x1.09	227 x1.52	298 x1.98
160	75 x0.47	117 x0.73	171 x1.07	236 x1.47	307 x1.92
170	79 x0.47	123 x0.72	178 x1.05	244 x1.44	317 x1.86
180	84 x0.47	128 x0.71	185 x1.03	252 x1.4	325 x1.81
190	88 x0.46	134 x0.7	191 x1.01	259 x1.37	334 x1.76
200	93 x0.46	139 x0.69	198 x0.99	267 x1.33	342 x1.71
210	97 x0.46	144 x0.69	204 x0.97	274 x1.3	350 x1.67
220	101 x0.46	149 x0.68	209 x0.95	280 x1.27	358 x1.63
230	105 x0.45	154 x0.67	215 x0.94	287 x1.25	365 x1.59
240	108 x0.45	158 x0.66	221 x0.92	293 x1.22	372 x1.55
250	112 x0.45	163 x0.65	226 x0.9	299 x1.2	379 x1.52
260	116 x0.45	167 x0.64	231 x0.89	305 x1.17	386 x1.48
All	62	103	157	223	296

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	16 x0.18	31 x0.35	52 x0.58	78 x0.87	108 x1.2
100	19 x0.19	35 x0.35	56 x0.56	83 x0.83	114 x1.14
110	21 x0.19	38 x0.35	61 x0.55	89 x0.81	120 x1.09
120	24 x0.2	41 x0.34	65 x0.54	94 x0.78	126 x1.05
130	26 x0.2	44 x0.34	69 x0.53	98 x0.76	131 x1.01
140	28 x0.2	47 x0.34	72 x0.52	103 x0.73	136 x0.97
150	31 x0.2	50 x0.33	76 x0.51	107 x0.71	141 x0.94
160	33 x0.2	53 x0.33	79 x0.49	111 x0.69	146 x0.91
170	35 x0.21	56 x0.33	82 x0.48	114 x0.67	150 x0.88
180	37 x0.2	58 x0.32	85 x0.47	118 x0.66	154 x0.86
190	39 x0.2	61 x0.32	88 x0.47	122 x0.64	158 x0.83
200	41 x0.2	63 x0.31	91 x0.46	125 x0.62	162 x0.81
210	43 x0.2	65 x0.31	94 x0.45	128 x0.61	166 x0.79
220	44 x0.2	67 x0.31	97 x0.44	131 x0.6	169 x0.77
230	46 x0.2	70 x0.3	99 x0.43	134 x0.58	173 x0.75
240	48 x0.2	72 x0.3	102 x0.42	137 x0.57	176 x0.73
250	50 x0.2	74 x0.3	104 x0.42	140 x0.56	179 x0.72
260	51 x0.2	76 x0.29	107 x0.41	143 x0.55	182 x0.7
All	28	47	74	106	142

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7 x0.08	19 x0.21	38 x0.42	62 x0.69	91 x1.01
100	9 x0.09	22 x0.22	41 x0.41	66 x0.66	96 x0.96
110	11 x0.1	24 x0.22	44 x0.4	70 x0.64	101 x0.92
120	12 x0.1	26 x0.22	47 x0.39	74 x0.62	105 x0.88
130	13 x0.1	28 x0.22	50 x0.38	78 x0.6	109 x0.84
140	15 x0.11	30 x0.22	53 x0.38	81 x0.58	113 x0.81
150	16 x0.11	32 x0.22	55 x0.37	84 x0.56	117 x0.78
160	18 x0.11	34 x0.21	58 x0.36	87 x0.54	121 x0.75
170	19 x0.11	36 x0.21	60 x0.35	90 x0.53	124 x0.73
180	20 x0.11	38 x0.21	62 x0.35	93 x0.52	127 x0.71
190	22 x0.11	40 x0.21	65 x0.34	95 x0.5	131 x0.69
200	23 x0.11	41 x0.21	67 x0.33	98 x0.49	134 x0.67
210	24 x0.11	43 x0.2	69 x0.33	100 x0.48	136 x0.65
220	25 x0.11	44 x0.2	71 x0.32	103 x0.47	139 x0.63
230	26 x0.11	46 x0.2	73 x0.32	105 x0.46	142 x0.62
240	27 x0.11	47 x0.2	74 x0.31	107 x0.45	145 x0.6
250	28 x0.11	49 x0.2	76 x0.3	110 x0.44	147 x0.59
260	30 x0.11	50 x0.19	78 x0.3	112 x0.43	149 x0.57
All	14	30	53	83	117

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	22 x0.24	41 x0.46	68 x0.76	102 x1.14	141 x1.57
100	24 x0.24	44 x0.44	73 x0.73	108 x1.08	147 x1.47
110	26 x0.24	48 x0.43	77 x0.7	112 x1.02	153 x1.39
120	28 x0.24	51 x0.42	80 x0.67	117 x0.97	158 x1.32
130	31 x0.24	53 x0.41	84 x0.64	121 x0.93	163 x1.26
140	33 x0.23	56 x0.4	87 x0.62	125 x0.89	168 x1.2
150	35 x0.23	58 x0.39	90 x0.6	129 x0.86	172 x1.15
160	36 x0.23	61 x0.38	93 x0.58	133 x0.83	176 x1.1
170	38 x0.22	63 x0.37	96 x0.57	136 x0.8	180 x1.06
180	40 x0.22	65 x0.36	99 x0.55	139 x0.77	184 x1.02
190	42 x0.22	68 x0.36	101 x0.53	142 x0.75	188 x0.99
200	43 x0.22	70 x0.35	104 x0.52	145 x0.73	191 x0.96
210	45 x0.21	72 x0.34	106 x0.51	148 x0.71	194 x0.93
220	46 x0.21	74 x0.33	109 x0.49	151 x0.69	197 x0.9
230	48 x0.21	75 x0.33	111 x0.48	154 x0.67	201 x0.87
240	49 x0.21	77 x0.32	113 x0.47	156 x0.65	203 x0.85
250	51 x0.2	79 x0.32	115 x0.46	159 x0.63	206 x0.83
260	52 x0.2	81 x0.31	117 x0.45	161 x0.62	209 x0.8
All	32	56	88	127	172

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	43 x0.48	64 x0.71	90 x1	120 x1.33	153 x1.7
100	48 x0.48	69 x0.69	96 x0.96	127 x1.27	160 x1.6
110	51 x0.47	74 x0.67	101 x0.92	133 x1.21	167 x1.52
120	55 x0.46	78 x0.65	106 x0.88	139 x1.16	174 x1.45
130	58 x0.45	82 x0.63	111 x0.85	144 x1.11	180 x1.39
140	62 x0.44	86 x0.61	115 x0.82	149 x1.07	186 x1.33
150	65 x0.43	90 x0.6	120 x0.8	154 x1.03	191 x1.28
160	68 x0.42	93 x0.58	124 x0.77	159 x0.99	196 x1.23
170	71 x0.42	97 x0.57	128 x0.75	163 x0.96	201 x1.18
180	74 x0.41	100 x0.55	132 x0.73	168 x0.93	206 x1.14
190	76 x0.4	103 x0.54	135 x0.71	172 x0.9	211 x1.11
200	79 x0.39	106 x0.53	139 x0.69	176 x0.88	215 x1.07
210	81 x0.39	109 x0.52	142 x0.68	179 x0.85	219 x1.04
220	84 x0.38	112 x0.51	145 x0.66	183 x0.83	223 x1.01
230	86 x0.37	114 x0.5	148 x0.64	186 x0.81	227 x0.99
240	89 x0.37	117 x0.49	151 x0.63	190 x0.79	230 x0.96
250	91 x0.36	120 x0.48	154 x0.62	193 x0.77	234 x0.94
260	93 x0.36	122 x0.47	157 x0.6	196 x0.75	238 x0.91
All	60	86	117	153	191

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.