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.

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Bench Press Standards (female)

BW Beg. Nov. Int. Adv. Elite
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 168 x1.68
110 27 x0.25 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 x1.12 197 x1.52
140 38 x0.27 67 x0.48 105 x0.75 153 x1.09 206 x1.47
150 42 x0.28 72 x0.48 111 x0.74 160 x1.07 214 x1.43
160 45 x0.28 76 x0.48 117 x0.73 167 x1.04 222 x1.39
170 49 x0.29 81 x0.47 122 x0.72 173 x1.02 229 x1.35
180 52 x0.29 85 x0.47 128 x0.71 179 x1 237 x1.31
190 55 x0.29 89 x0.47 133 x0.7 185 x0.97 243 x1.28
200 58 x0.29 93 x0.46 138 x0.69 191 x0.95 250 x1.25
210 62 x0.29 97 x0.46 142 x0.68 196 x0.94 256 x1.22
220 65 x0.29 101 x0.46 147 x0.67 202 x0.92 262 x1.19
230 67 x0.29 104 x0.45 151 x0.66 207 x0.9 268 x1.17
240 70 x0.29 108 x0.45 156 x0.65 212 x0.88 274 x1.14
250 73 x0.29 111 x0.45 160 x0.64 217 x0.87 280 x1.12
260 76 x0.29 115 x0.44 164 x0.63 222 x0.85 285 x1.1
All 37 67 108 159 217

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
100 60 x0.6 98 x0.98 148 x1.48 208 x2.08 275 x2.75
110 66 x0.6 106 x0.96 158 x1.44 220 x2 289 x2.63
120 72 x0.6 114 x0.95 167 x1.39 231 x1.93 302 x2.51
130 78 x0.6 121 x0.93 176 x1.36 242 x1.86 314 x2.41
140 84 x0.6 128 x0.91 185 x1.32 251 x1.8 325 x2.32
150 89 x0.59 135 x0.9 193 x1.28 261 x1.74 335 x2.24
160 94 x0.59 141 x0.88 200 x1.25 270 x1.69 345 x2.16
170 99 x0.59 147 x0.87 208 x1.22 278 x1.64 355 x2.09
180 104 x0.58 153 x0.85 215 x1.19 286 x1.59 364 x2.02
190 109 x0.57 159 x0.84 221 x1.16 294 x1.55 373 x1.96
200 114 x0.57 165 x0.82 228 x1.14 301 x1.51 381 x1.91
210 118 x0.56 170 x0.81 234 x1.11 309 x1.47 389 x1.85
220 122 x0.56 175 x0.8 240 x1.09 316 x1.43 397 x1.81
230 127 x0.55 180 x0.78 246 x1.07 322 x1.4 405 x1.76
240 131 x0.54 185 x0.77 252 x1.05 329 x1.37 412 x1.72
250 135 x0.54 190 x0.76 257 x1.03 335 x1.34 419 x1.68
260 139 x0.53 194 x0.75 263 x1.01 341 x1.31 426 x1.64
All 82 128 188 259 337

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
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 239 x2.39
110 49 x0.45 85 x0.77 131 x1.19 188 x1.71 252 x2.29
120 55 x0.46 91 x0.76 140 x1.16 198 x1.65 264 x2.2
130 60 x0.46 98 x0.75 148 x1.14 208 x1.6 275 x2.11
140 65 x0.46 104 x0.75 156 x1.11 217 x1.55 285 x2.04
150 70 x0.46 110 x0.74 163 x1.09 226 x1.51 295 x1.97
160 74 x0.46 116 x0.73 170 x1.06 234 x1.46 305 x1.9
170 79 x0.46 122 x0.72 177 x1.04 242 x1.42 314 x1.85
180 83 x0.46 127 x0.71 183 x1.02 250 x1.39 322 x1.79
190 87 x0.46 132 x0.7 190 x1 257 x1.35 331 x1.74
200 92 x0.46 137 x0.69 196 x0.98 264 x1.32 339 x1.69
210 96 x0.46 142 x0.68 201 x0.96 271 x1.29 346 x1.65
220 99 x0.45 147 x0.67 207 x0.94 277 x1.26 354 x1.61
230 103 x0.45 152 x0.66 213 x0.92 284 x1.23 361 x1.57
240 107 x0.45 156 x0.65 218 x0.91 290 x1.21 368 x1.53
250 111 x0.44 161 x0.64 223 x0.89 296 x1.18 374 x1.5
260 114 x0.44 165 x0.63 228 x0.88 301 x1.16 381 x1.46
All 62 103 156 221 294

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
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 90 x0.81 121 x1.1
120 24 x0.2 42 x0.35 65 x0.55 94 x0.79 127 x1.06
130 26 x0.2 45 x0.34 69 x0.53 99 x0.76 132 x1.01
140 29 x0.2 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 50 x0.34 76 x0.51 107 x0.71 141 x0.94
160 33 x0.21 53 x0.33 79 x0.5 111 x0.69 146 x0.91
170 35 x0.21 56 x0.33 82 x0.48 115 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 60 x0.32 88 x0.46 121 x0.64 158 x0.83
200 41 x0.2 63 x0.31 91 x0.46 125 x0.62 162 x0.81
210 42 x0.2 65 x0.31 94 x0.45 128 x0.61 165 x0.79
220 44 x0.2 67 x0.31 96 x0.44 131 x0.59 169 x0.77
230 46 x0.2 69 x0.3 99 x0.43 134 x0.58 172 x0.75
240 47 x0.2 71 x0.3 101 x0.42 137 x0.57 175 x0.73
250 49 x0.2 73 x0.29 104 x0.41 139 x0.56 178 x0.71
260 51 x0.19 75 x0.29 106 x0.41 142 x0.55 181 x0.7
All 28 48 74 106 142

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
100 9 x0.09 22 x0.22 41 x0.41 67 x0.67 97 x0.97
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 x0.62 106 x0.88
130 13 x0.1 28 x0.22 50 x0.38 78 x0.6 110 x0.84
140 15 x0.11 30 x0.22 53 x0.37 81 x0.58 113 x0.81
150 16 x0.11 32 x0.21 55 x0.37 84 x0.56 117 x0.78
160 17 x0.11 34 x0.21 57 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 37 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 22 x0.11 41 x0.2 66 x0.33 97 x0.49 133 x0.66
210 23 x0.11 42 x0.2 68 x0.32 100 x0.47 136 x0.65
220 25 x0.11 44 x0.2 70 x0.32 102 x0.46 138 x0.63
230 26 x0.11 45 x0.2 72 x0.31 104 x0.45 141 x0.61
240 27 x0.11 47 x0.19 73 x0.31 106 x0.44 143 x0.6
250 28 x0.11 48 x0.19 75 x0.3 108 x0.43 146 x0.58
260 29 x0.11 49 x0.19 77 x0.3 110 x0.42 148 x0.57
All 14 30 53 82 116

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
100 24 x0.24 45 x0.45 73 x0.73 108 x1.08 148 x1.48
110 26 x0.24 48 x0.43 77 x0.7 113 x1.02 153 x1.39
120 28 x0.24 50 x0.42 80 x0.67 117 x0.98 159 x1.32
130 30 x0.23 53 x0.41 84 x0.64 121 x0.93 163 x1.26
140 32 x0.23 56 x0.4 87 x0.62 125 x0.89 168 x1.2
150 34 x0.23 58 x0.39 90 x0.6 129 x0.86 172 x1.15
160 36 x0.23 60 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 39 x0.22 65 x0.36 98 x0.55 138 x0.77 183 x1.02
190 41 x0.22 67 x0.35 101 x0.53 141 x0.74 187 x0.98
200 43 x0.21 69 x0.34 103 x0.52 144 x0.72 190 x0.95
210 44 x0.21 71 x0.34 105 x0.5 147 x0.7 193 x0.92
220 46 x0.21 73 x0.33 108 x0.49 150 x0.68 196 x0.89
230 47 x0.2 74 x0.32 110 x0.48 152 x0.66 199 x0.87
240 48 x0.2 76 x0.32 112 x0.47 155 x0.64 202 x0.84
250 50 x0.2 78 x0.31 114 x0.46 157 x0.63 205 x0.82
260 51 x0.2 79 x0.31 116 x0.45 159 x0.61 207 x0.8
All 32 56 88 127 171

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
100 48 x0.48 69 x0.69 96 x0.96 126 x1.26 160 x1.6
110 52 x0.47 74 x0.67 101 x0.92 133 x1.2 167 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 x0.6 119 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 x0.57 127 x0.75 162 x0.96 200 x1.18
180 74 x0.41 100 x0.55 131 x0.73 167 x0.93 205 x1.14
190 76 x0.4 103 x0.54 135 x0.71 171 x0.9 209 x1.1
200 79 x0.4 106 x0.53 138 x0.69 174 x0.87 213 x1.07
210 82 x0.39 109 x0.52 141 x0.67 178 x0.85 217 x1.03
220 84 x0.38 111 x0.51 144 x0.66 182 x0.83 221 x1.01
230 86 x0.37 114 x0.5 147 x0.64 185 x0.8 225 x0.98
240 88 x0.37 117 x0.49 150 x0.63 188 x0.78 229 x0.95
250 91 x0.36 119 x0.48 153 x0.61 192 x0.77 232 x0.93
260 93 x0.36 122 x0.47 156 x0.6 195 x0.75 236 x0.91
All 61 86 116 152 190

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.