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)

Apply age bonus:

Print This Page

Bench Press Standards (female)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
100	23 x0.23	46 x0.46	79 x0.79	121 x1.21	168 x1.68
110	27 x0.24	52 x0.47	86 x0.78	129 x1.18	179 x1.62
120	31 x0.26	57 x0.47	93 x0.77	138 x1.15	188 x1.57
130	35 x0.27	62 x0.48	99 x0.76	145 x1.12	198 x1.52
140	38 x0.27	67 x0.48	106 x0.75	153 x1.09	206 x1.47
150	42 x0.28	72 x0.48	111 x0.74	160 x1.07	215 x1.43
160	45 x0.28	76 x0.48	117 x0.73	167 x1.04	222 x1.39
170	49 x0.29	81 x0.47	123 x0.72	173 x1.02	230 x1.35
180	52 x0.29	85 x0.47	128 x0.71	180 x1	237 x1.32
190	55 x0.29	89 x0.47	133 x0.7	186 x0.98	244 x1.28
200	59 x0.29	93 x0.47	138 x0.69	191 x0.96	251 x1.25
210	62 x0.29	97 x0.46	143 x0.68	197 x0.94	257 x1.22
220	65 x0.29	101 x0.46	147 x0.67	202 x0.92	263 x1.2
230	68 x0.29	105 x0.45	152 x0.66	208 x0.9	269 x1.17
240	71 x0.29	108 x0.45	156 x0.65	213 x0.89	275 x1.15
250	74 x0.29	112 x0.45	160 x0.64	218 x0.87	281 x1.12
260	76 x0.29	115 x0.44	164 x0.63	223 x0.86	286 x1.1
All	37	67	109	160	218

These female standards were last updated 5 days ago and are based on 176,000 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
100	60 x0.6	98 x0.98	148 x1.48	208 x2.08	276 x2.76
110	66 x0.6	106 x0.96	158 x1.44	220 x2	289 x2.63
120	72 x0.6	114 x0.95	168 x1.4	231 x1.93	302 x2.52
130	78 x0.6	121 x0.93	176 x1.36	242 x1.86	314 x2.42
140	84 x0.6	128 x0.92	185 x1.32	252 x1.8	325 x2.32
150	89 x0.6	135 x0.9	193 x1.29	261 x1.74	336 x2.24
160	95 x0.59	142 x0.88	201 x1.25	270 x1.69	346 x2.16
170	100 x0.59	148 x0.87	208 x1.22	279 x1.64	356 x2.09
180	105 x0.58	154 x0.85	215 x1.2	287 x1.6	365 x2.03
190	109 x0.58	160 x0.84	222 x1.17	295 x1.55	374 x1.97
200	114 x0.57	165 x0.83	229 x1.14	303 x1.51	383 x1.91
210	119 x0.56	171 x0.81	235 x1.12	310 x1.48	391 x1.86
220	123 x0.56	176 x0.8	241 x1.1	317 x1.44	399 x1.81
230	127 x0.55	181 x0.79	247 x1.07	324 x1.41	406 x1.77
240	131 x0.55	186 x0.77	253 x1.05	330 x1.38	414 x1.72
250	135 x0.54	191 x0.76	258 x1.03	337 x1.35	421 x1.68
260	139 x0.54	195 x0.75	264 x1.01	343 x1.32	428 x1.64
All	82	129	188	260	338

These female standards were last updated 4 days ago and are based on 183,000 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
100	44 x0.44	77 x0.77	122 x1.22	177 x1.77	239 x2.39
110	50 x0.45	85 x0.77	131 x1.19	188 x1.71	252 x2.29
120	55 x0.46	92 x0.76	140 x1.17	199 x1.65	264 x2.2
130	60 x0.46	98 x0.76	148 x1.14	208 x1.6	275 x2.12
140	65 x0.47	105 x0.75	156 x1.11	218 x1.55	286 x2.04
150	70 x0.47	111 x0.74	163 x1.09	226 x1.51	296 x1.97
160	75 x0.47	117 x0.73	170 x1.07	235 x1.47	305 x1.91
170	79 x0.47	122 x0.72	177 x1.04	243 x1.43	315 x1.85
180	84 x0.46	128 x0.71	184 x1.02	250 x1.39	323 x1.8
190	88 x0.46	133 x0.7	190 x1	258 x1.36	332 x1.74
200	92 x0.46	138 x0.69	196 x0.98	265 x1.32	340 x1.7
210	96 x0.46	143 x0.68	202 x0.96	272 x1.29	347 x1.65
220	100 x0.45	148 x0.67	208 x0.94	278 x1.26	355 x1.61
230	104 x0.45	152 x0.66	213 x0.93	284 x1.24	362 x1.57
240	107 x0.45	157 x0.65	219 x0.91	291 x1.21	369 x1.54
250	111 x0.44	161 x0.65	224 x0.9	297 x1.19	376 x1.5
260	115 x0.44	166 x0.64	229 x0.88	302 x1.16	382 x1.47
All	62	103	157	222	294

These female standards were last updated 4 days ago and are based on 189,000 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
100	19 x0.19	35 x0.35	57 x0.57	84 x0.84	115 x1.15
110	22 x0.2	39 x0.35	61 x0.56	89 x0.81	121 x1.1
120	24 x0.2	42 x0.35	65 x0.54	94 x0.78	126 x1.05
130	26 x0.2	45 x0.34	69 x0.53	98 x0.76	131 x1.01
140	29 x0.2	48 x0.34	72 x0.52	103 x0.73	136 x0.97
150	31 x0.21	50 x0.34	76 x0.51	107 x0.71	141 x0.94
160	33 x0.21	53 x0.33	79 x0.49	110 x0.69	145 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 x0.65	154 x0.85
190	39 x0.2	60 x0.32	88 x0.46	121 x0.64	157 x0.83
200	41 x0.2	63 x0.31	91 x0.45	124 x0.62	161 x0.81
210	42 x0.2	65 x0.31	94 x0.45	127 x0.61	165 x0.78
220	44 x0.2	67 x0.3	96 x0.44	131 x0.59	168 x0.76
230	46 x0.2	69 x0.3	99 x0.43	133 x0.58	171 x0.75
240	48 x0.2	71 x0.3	101 x0.42	136 x0.57	175 x0.73
250	49 x0.2	73 x0.29	104 x0.41	139 x0.56	178 x0.71
260	51 x0.2	75 x0.29	106 x0.41	142 x0.54	181 x0.7
All	28	48	74	106	141

These female standards were last updated 4 days ago and are based on 43,000 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
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	77 x0.6	109 x0.84
140	15 x0.11	30 x0.22	52 x0.37	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	57 x0.36	87 x0.54	120 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 x0.34	92 x0.51	127 x0.71
190	21 x0.11	39 x0.21	64 x0.34	95 x0.5	130 x0.68
200	23 x0.11	41 x0.2	66 x0.33	97 x0.49	133 x0.66
210	24 x0.11	43 x0.2	68 x0.32	100 x0.48	136 x0.65
220	25 x0.11	44 x0.2	70 x0.32	102 x0.46	139 x0.63
230	26 x0.11	46 x0.2	72 x0.31	105 x0.45	141 x0.61
240	27 x0.11	47 x0.2	74 x0.31	107 x0.44	144 x0.6
250	28 x0.11	48 x0.19	76 x0.3	109 x0.44	146 x0.58
260	29 x0.11	50 x0.19	77 x0.3	111 x0.43	149 x0.57
All	14	30	53	82	116

These female standards were last updated 3 days ago and are based on 18,000 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
100	24 x0.24	44 x0.44	72 x0.72	107 x1.07	147 x1.47
110	26 x0.24	47 x0.43	76 x0.69	112 x1.02	153 x1.39
120	28 x0.24	50 x0.42	80 x0.67	117 x0.97	158 x1.32
130	30 x0.23	53 x0.41	84 x0.64	121 x0.93	163 x1.25
140	32 x0.23	56 x0.4	87 x0.62	125 x0.89	167 x1.2
150	34 x0.23	58 x0.39	90 x0.6	128 x0.86	172 x1.15
160	36 x0.23	61 x0.38	93 x0.58	132 x0.83	176 x1.1
170	38 x0.22	63 x0.37	96 x0.56	135 x0.8	180 x1.06
180	40 x0.22	65 x0.36	98 x0.55	139 x0.77	183 x1.02
190	41 x0.22	67 x0.35	101 x0.53	142 x0.75	187 x0.98
200	43 x0.21	69 x0.35	103 x0.52	145 x0.72	190 x0.95
210	44 x0.21	71 x0.34	106 x0.5	147 x0.7	193 x0.92
220	46 x0.21	73 x0.33	108 x0.49	150 x0.68	197 x0.89
230	47 x0.21	75 x0.33	110 x0.48	153 x0.66	200 x0.87
240	49 x0.2	77 x0.32	112 x0.47	155 x0.65	202 x0.84
250	50 x0.2	78 x0.31	114 x0.46	158 x0.63	205 x0.82
260	51 x0.2	80 x0.31	117 x0.45	160 x0.62	208 x0.8
All	32	56	88	127	171

These female standards were last updated 4 days ago and are based on 17,000 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
100	48 x0.48	69 x0.69	95 x0.95	126 x1.26	159 x1.59
110	52 x0.47	74 x0.67	101 x0.92	132 x1.2	166 x1.51
120	55 x0.46	78 x0.65	106 x0.88	138 x1.15	173 x1.44
130	59 x0.45	82 x0.63	111 x0.85	144 x1.1	179 x1.38
140	62 x0.44	86 x0.61	115 x0.82	149 x1.06	185 x1.32
150	65 x0.43	90 x0.6	120 x0.8	154 x1.02	190 x1.27
160	68 x0.43	93 x0.58	124 x0.77	158 x0.99	195 x1.22
170	71 x0.42	97 x0.57	128 x0.75	163 x0.96	200 x1.18
180	74 x0.41	100 x0.56	131 x0.73	167 x0.93	205 x1.14
190	77 x0.4	103 x0.54	135 x0.71	171 x0.9	209 x1.1
200	79 x0.4	106 x0.53	138 x0.69	175 x0.87	214 x1.07
210	82 x0.39	109 x0.52	142 x0.67	179 x0.85	218 x1.04
220	84 x0.38	112 x0.51	145 x0.66	182 x0.83	222 x1.01
230	87 x0.38	115 x0.5	148 x0.64	186 x0.81	226 x0.98
240	89 x0.37	117 x0.49	151 x0.63	189 x0.79	229 x0.96
250	91 x0.36	120 x0.48	154 x0.62	192 x0.77	233 x0.93
260	93 x0.36	122 x0.47	157 x0.6	195 x0.75	236 x0.91
All	61	86	116	152	190

These female standards were last updated 5 days ago and are based on 24,000 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.