The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
The strength standards on this page grade your one-rep max performance against other adult lifters at your bodyweight.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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.
Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.
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. |
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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. |