Female Strength Standards (lb)

The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.

Gender

♂ Male

♀ Female

Weight Unit

Kilograms (kg)

Pounds (lb)

Age Range

Bench Press Standards (female)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	19 x0.21	40 x0.44	70 x0.78	109 x1.21	154 x1.71
100	23 x0.23	46 x0.46	78 x0.78	119 x1.19	166 x1.66
110	27 x0.25	52 x0.47	86 x0.78	128 x1.17	177 x1.61
120	32 x0.26	58 x0.48	93 x0.78	137 x1.14	187 x1.56
130	36 x0.27	63 x0.49	100 x0.77	145 x1.12	197 x1.51
140	40 x0.28	68 x0.49	107 x0.76	153 x1.1	206 x1.47
150	44 x0.29	73 x0.49	113 x0.75	161 x1.07	215 x1.43
160	47 x0.3	78 x0.49	119 x0.74	168 x1.05	223 x1.39
170	51 x0.3	83 x0.49	125 x0.74	175 x1.03	231 x1.36
180	55 x0.3	88 x0.49	131 x0.73	182 x1.01	239 x1.33
190	58 x0.31	92 x0.49	136 x0.72	188 x0.99	246 x1.3
200	62 x0.31	97 x0.48	141 x0.71	195 x0.97	253 x1.27
210	65 x0.31	101 x0.48	147 x0.7	201 x0.96	260 x1.24
220	69 x0.31	105 x0.48	152 x0.69	207 x0.94	267 x1.21
230	72 x0.31	109 x0.47	156 x0.68	212 x0.92	273 x1.19
240	75 x0.31	113 x0.47	161 x0.67	218 x0.91	280 x1.16
250	78 x0.31	117 x0.47	166 x0.66	223 x0.89	286 x1.14
260	81 x0.31	121 x0.46	170 x0.65	228 x0.88	291 x1.12
All	38	69	110	162	219

These female standards were last updated June and are based on 335,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	40 x0.44	71 x0.79	114 x1.27	167 x1.85	226 x2.51
100	46 x0.46	79 x0.79	124 x1.24	179 x1.79	241 x2.41
110	52 x0.47	87 x0.79	134 x1.22	191 x1.73	254 x2.31
120	58 x0.48	95 x0.79	143 x1.19	202 x1.68	267 x2.22
130	63 x0.49	102 x0.78	152 x1.17	212 x1.63	278 x2.14
140	69 x0.49	109 x0.78	160 x1.14	222 x1.58	290 x2.07
150	74 x0.49	115 x0.77	168 x1.12	231 x1.54	300 x2
160	79 x0.49	121 x0.76	175 x1.1	240 x1.5	310 x1.94
170	84 x0.49	127 x0.75	183 x1.07	248 x1.46	320 x1.88
180	89 x0.49	133 x0.74	190 x1.05	256 x1.42	329 x1.83
190	93 x0.49	139 x0.73	196 x1.03	264 x1.39	338 x1.78
200	98 x0.49	144 x0.72	203 x1.01	271 x1.36	346 x1.73
210	102 x0.49	150 x0.71	209 x1	279 x1.33	354 x1.69
220	106 x0.48	155 x0.7	215 x0.98	286 x1.3	362 x1.65
230	110 x0.48	160 x0.69	221 x0.96	292 x1.27	370 x1.61
240	114 x0.48	164 x0.69	227 x0.94	299 x1.25	377 x1.57
250	118 x0.47	169 x0.68	232 x0.93	305 x1.22	384 x1.54
260	122 x0.47	174 x0.67	238 x0.91	311 x1.2	391 x1.5
All	66	107	161	227	299

These female standards were last updated June and are based on 363,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	54 x0.6	91 x1.01	139 x1.55	199 x2.21	265 x2.94
100	61 x0.61	100 x1	151 x1.51	212 x2.12	280 x2.8
110	68 x0.62	109 x0.99	161 x1.47	225 x2.04	295 x2.68
120	74 x0.62	117 x0.97	171 x1.43	237 x1.97	308 x2.57
130	81 x0.62	125 x0.96	181 x1.39	248 x1.91	321 x2.47
140	87 x0.62	132 x0.94	190 x1.36	258 x1.84	333 x2.38
150	93 x0.62	139 x0.93	199 x1.32	268 x1.79	344 x2.3
160	98 x0.62	146 x0.92	207 x1.29	278 x1.74	355 x2.22
170	104 x0.61	153 x0.9	215 x1.26	287 x1.69	366 x2.15
180	109 x0.61	159 x0.89	222 x1.24	296 x1.64	375 x2.09
190	114 x0.6	166 x0.87	230 x1.21	304 x1.6	385 x2.03
200	119 x0.6	172 x0.86	237 x1.18	312 x1.56	394 x1.97
210	124 x0.59	177 x0.84	243 x1.16	320 x1.52	403 x1.92
220	129 x0.59	183 x0.83	250 x1.14	327 x1.49	411 x1.87
230	133 x0.58	188 x0.82	256 x1.11	335 x1.46	419 x1.82
240	138 x0.57	194 x0.81	262 x1.09	342 x1.42	427 x1.78
250	142 x0.57	199 x0.8	268 x1.07	348 x1.39	435 x1.74
260	146 x0.56	204 x0.78	274 x1.05	355 x1.37	442 x1.7
All	85	132	194	267	347

These female standards were last updated June and are based on 354,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	17 x0.19	31 x0.35	51 x0.57	76 x0.85	104 x1.16
100	20 x0.2	35 x0.35	56 x0.56	82 x0.82	111 x1.11
110	22 x0.2	38 x0.35	60 x0.55	87 x0.79	117 x1.07
120	25 x0.21	42 x0.35	65 x0.54	92 x0.77	123 x1.03
130	27 x0.21	45 x0.35	68 x0.53	97 x0.74	128 x0.99
140	30 x0.21	48 x0.34	72 x0.52	101 x0.72	134 x0.95
150	32 x0.21	51 x0.34	76 x0.51	106 x0.7	139 x0.92
160	34 x0.21	54 x0.34	79 x0.5	110 x0.69	143 x0.89
170	36 x0.21	57 x0.33	83 x0.49	114 x0.67	148 x0.87
180	39 x0.21	59 x0.33	86 x0.48	117 x0.65	152 x0.84
190	41 x0.21	62 x0.33	89 x0.47	121 x0.64	156 x0.82
200	43 x0.21	64 x0.32	92 x0.46	124 x0.62	160 x0.8
210	45 x0.21	67 x0.32	95 x0.45	128 x0.61	164 x0.78
220	46 x0.21	69 x0.31	98 x0.44	131 x0.59	167 x0.76
230	48 x0.21	71 x0.31	100 x0.44	134 x0.58	171 x0.74
240	50 x0.21	74 x0.31	103 x0.43	137 x0.57	174 x0.73
250	52 x0.21	76 x0.3	105 x0.42	140 x0.56	177 x0.71
260	54 x0.21	78 x0.3	108 x0.41	143 x0.55	181 x0.69
All	29	48	74	105	140

These female standards were last updated June and are based on 77,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	7 x0.08	19 x0.21	38 x0.42	62 x0.69	92 x1.02
100	9 x0.09	22 x0.22	41 x0.41	67 x0.67	97 x0.97
110	10 x0.1	24 x0.22	44 x0.4	71 x0.64	102 x0.92
120	12 x0.1	26 x0.22	47 x0.4	75 x0.62	106 x0.89
130	13 x0.1	29 x0.22	50 x0.39	78 x0.6	111 x0.85
140	15 x0.11	31 x0.22	53 x0.38	82 x0.58	115 x0.82
150	16 x0.11	33 x0.22	56 x0.37	85 x0.57	119 x0.79
160	18 x0.11	35 x0.22	58 x0.36	88 x0.55	122 x0.76
170	19 x0.11	36 x0.21	61 x0.36	91 x0.54	126 x0.74
180	20 x0.11	38 x0.21	63 x0.35	94 x0.52	129 x0.72
190	22 x0.11	40 x0.21	65 x0.34	97 x0.51	132 x0.7
200	23 x0.11	42 x0.21	67 x0.34	99 x0.5	135 x0.68
210	24 x0.11	43 x0.21	69 x0.33	102 x0.48	138 x0.66
220	25 x0.11	45 x0.2	72 x0.32	104 x0.47	141 x0.64
230	26 x0.12	46 x0.2	73 x0.32	107 x0.46	144 x0.63
240	28 x0.12	48 x0.2	75 x0.31	109 x0.45	147 x0.61
250	29 x0.11	49 x0.2	77 x0.31	111 x0.44	149 x0.6
260	30 x0.11	51 x0.2	79 x0.3	113 x0.44	152 x0.58
All	14	30	54	84	118

These female standards were last updated June and are based on 27,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	24 x0.26	44 x0.48	71 x0.78	104 x1.16	143 x1.58
100	26 x0.26	47 x0.47	75 x0.75	110 x1.1	149 x1.49
110	29 x0.26	50 x0.46	79 x0.72	115 x1.04	155 x1.41
120	31 x0.26	53 x0.44	83 x0.69	119 x0.99	160 x1.33
130	33 x0.26	56 x0.43	87 x0.67	124 x0.95	165 x1.27
140	35 x0.25	59 x0.42	90 x0.64	128 x0.91	170 x1.21
150	37 x0.25	62 x0.41	93 x0.62	132 x0.88	174 x1.16
160	39 x0.25	64 x0.4	96 x0.6	135 x0.84	178 x1.11
170	41 x0.24	67 x0.39	99 x0.58	139 x0.82	182 x1.07
180	43 x0.24	69 x0.38	102 x0.57	142 x0.79	186 x1.03
190	45 x0.24	71 x0.37	105 x0.55	145 x0.76	190 x1
200	47 x0.23	73 x0.37	107 x0.54	148 x0.74	193 x0.97
210	48 x0.23	75 x0.36	110 x0.52	151 x0.72	197 x0.94
220	50 x0.23	77 x0.35	112 x0.51	154 x0.7	200 x0.91
230	51 x0.22	79 x0.34	115 x0.5	157 x0.68	203 x0.88
240	53 x0.22	81 x0.34	117 x0.49	159 x0.66	206 x0.86
250	54 x0.22	83 x0.33	119 x0.48	162 x0.65	209 x0.83
260	56 x0.21	85 x0.33	121 x0.47	164 x0.63	212 x0.81
All	35	59	91	130	173

These female standards were last updated June and are based on 30,000 filtered lifts.

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
90	42 x0.46	62 x0.69	89 x0.99	120 x1.33	154 x1.71
100	46 x0.46	68 x0.68	95 x0.95	127 x1.27	162 x1.62
110	50 x0.45	72 x0.66	101 x0.91	133 x1.21	169 x1.54
120	54 x0.45	77 x0.64	106 x0.88	140 x1.16	176 x1.47
130	57 x0.44	81 x0.63	111 x0.86	146 x1.12	183 x1.41
140	61 x0.43	86 x0.61	116 x0.83	151 x1.08	189 x1.35
150	64 x0.43	89 x0.6	121 x0.8	156 x1.04	195 x1.3
160	67 x0.42	93 x0.58	125 x0.78	161 x1.01	200 x1.25
170	70 x0.41	97 x0.57	129 x0.76	166 x0.98	206 x1.21
180	73 x0.41	100 x0.56	133 x0.74	171 x0.95	211 x1.17
190	76 x0.4	104 x0.55	137 x0.72	175 x0.92	215 x1.13
200	79 x0.39	107 x0.53	141 x0.7	179 x0.9	220 x1.1
210	82 x0.39	110 x0.52	144 x0.69	183 x0.87	224 x1.07
220	84 x0.38	113 x0.51	148 x0.67	187 x0.85	229 x1.04
230	87 x0.38	116 x0.5	151 x0.66	191 x0.83	233 x1.01
240	89 x0.37	119 x0.49	154 x0.64	194 x0.81	237 x0.99
250	92 x0.37	121 x0.49	157 x0.63	198 x0.79	241 x0.96
260	94 x0.36	124 x0.48	160 x0.62	201 x0.77	244 x0.94
All	60	85	117	155	195

These female standards were last updated June and are based on 37,000 filtered lifts.

The Strength Level Calculator can show your exact level of strength at any bodyweight.

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.