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	41 x0.45	72 x0.8	111 x1.24	157 x1.75
100	23 x0.23	47 x0.47	79 x0.79	121 x1.21	169 x1.69
110	28 x0.25	52 x0.48	87 x0.79	130 x1.18	180 x1.63
120	32 x0.26	58 x0.48	94 x0.78	139 x1.16	190 x1.58
130	36 x0.27	63 x0.49	101 x0.78	147 x1.13	199 x1.53
140	39 x0.28	68 x0.49	107 x0.77	155 x1.11	208 x1.49
150	43 x0.29	73 x0.49	114 x0.76	162 x1.08	217 x1.45
160	47 x0.29	78 x0.49	119 x0.75	169 x1.06	225 x1.41
170	51 x0.3	83 x0.49	125 x0.74	176 x1.04	233 x1.37
180	54 x0.3	87 x0.49	131 x0.73	183 x1.02	241 x1.34
190	58 x0.3	92 x0.48	136 x0.72	189 x1	248 x1.3
200	61 x0.31	96 x0.48	141 x0.71	195 x0.98	255 x1.27
210	64 x0.31	100 x0.48	146 x0.7	201 x0.96	262 x1.25
220	68 x0.31	104 x0.47	151 x0.69	207 x0.94	268 x1.22
230	71 x0.31	108 x0.47	156 x0.68	212 x0.92	274 x1.19
240	74 x0.31	112 x0.47	161 x0.67	218 x0.91	280 x1.17
250	77 x0.31	116 x0.46	165 x0.66	223 x0.89	286 x1.15
260	80 x0.31	119 x0.46	169 x0.65	228 x0.88	292 x1.12
All	38	69	111	163	221

These female standards were last updated 9 hours ago and are based on 329,000 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	54 x0.6	90 x1	139 x1.54	198 x2.2	264 x2.93
100	61 x0.61	99 x0.99	150 x1.5	211 x2.11	279 x2.79
110	67 x0.61	108 x0.98	160 x1.46	223 x2.03	293 x2.66
120	74 x0.61	116 x0.96	170 x1.42	235 x1.96	306 x2.55
130	80 x0.61	123 x0.95	179 x1.38	246 x1.89	319 x2.45
140	86 x0.61	131 x0.93	188 x1.34	256 x1.83	330 x2.36
150	91 x0.61	138 x0.92	197 x1.31	266 x1.77	341 x2.28
160	97 x0.61	144 x0.9	204 x1.28	275 x1.72	352 x2.2
170	102 x0.6	151 x0.89	212 x1.25	284 x1.67	362 x2.13
180	107 x0.6	157 x0.87	220 x1.22	292 x1.62	372 x2.06
190	112 x0.59	163 x0.86	227 x1.19	300 x1.58	381 x2
200	117 x0.58	169 x0.84	233 x1.17	308 x1.54	390 x1.95
210	122 x0.58	174 x0.83	240 x1.14	316 x1.5	398 x1.9
220	126 x0.57	180 x0.82	246 x1.12	323 x1.47	406 x1.85
230	131 x0.57	185 x0.8	252 x1.1	330 x1.44	414 x1.8
240	135 x0.56	190 x0.79	258 x1.08	337 x1.4	422 x1.76
250	139 x0.56	195 x0.78	264 x1.06	344 x1.37	429 x1.72
260	143 x0.55	200 x0.77	270 x1.04	350 x1.35	436 x1.68
All	84	131	192	264	344

These female standards were last updated 4 days ago and are based on 351,000 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	39 x0.44	71 x0.78	113 x1.26	166 x1.85	226 x2.51
100	45 x0.45	79 x0.79	124 x1.24	179 x1.79	241 x2.41
110	51 x0.46	86 x0.79	133 x1.21	190 x1.73	254 x2.31
120	57 x0.47	94 x0.78	142 x1.19	201 x1.67	266 x2.22
130	62 x0.48	101 x0.78	151 x1.16	211 x1.62	278 x2.14
140	68 x0.48	108 x0.77	159 x1.14	221 x1.58	289 x2.07
150	73 x0.49	114 x0.76	167 x1.11	230 x1.53	300 x2
160	78 x0.49	120 x0.75	174 x1.09	239 x1.49	310 x1.94
170	83 x0.49	126 x0.74	182 x1.07	247 x1.45	319 x1.88
180	87 x0.48	132 x0.73	189 x1.05	255 x1.42	329 x1.83
190	92 x0.48	138 x0.72	195 x1.03	263 x1.38	337 x1.78
200	96 x0.48	143 x0.71	202 x1.01	271 x1.35	346 x1.73
210	101 x0.48	148 x0.71	208 x0.99	278 x1.32	354 x1.68
220	105 x0.48	153 x0.7	214 x0.97	285 x1.29	362 x1.64
230	109 x0.47	158 x0.69	220 x0.96	291 x1.27	369 x1.61
240	113 x0.47	163 x0.68	225 x0.94	298 x1.24	377 x1.57
250	117 x0.47	168 x0.67	231 x0.92	304 x1.22	384 x1.53
260	120 x0.46	172 x0.66	236 x0.91	310 x1.19	390 x1.5
All	65	106	160	226	299

These female standards were last updated 4 days ago and are based on 359,000 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 x0.34	52 x0.57	78 x0.86	107 x1.19
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	42 x0.35	65 x0.54	94 x0.78	126 x1.05
130	26 x0.2	45 x0.34	69 x0.53	99 x0.76	132 x1.01
140	29 x0.21	48 x0.34	73 x0.52	103 x0.74	137 x0.98
150	31 x0.21	51 x0.34	76 x0.51	107 x0.72	142 x0.95
160	33 x0.21	54 x0.33	80 x0.5	112 x0.7	147 x0.92
170	35 x0.21	56 x0.33	83 x0.49	116 x0.68	151 x0.89
180	38 x0.21	59 x0.33	86 x0.48	119 x0.66	156 x0.86
190	40 x0.21	62 x0.32	90 x0.47	123 x0.65	160 x0.84
200	42 x0.21	64 x0.32	93 x0.46	126 x0.63	164 x0.82
210	44 x0.21	66 x0.32	95 x0.45	130 x0.62	167 x0.8
220	45 x0.21	69 x0.31	98 x0.45	133 x0.6	171 x0.78
230	47 x0.21	71 x0.31	101 x0.44	136 x0.59	175 x0.76
240	49 x0.2	73 x0.3	104 x0.43	139 x0.58	178 x0.74
250	51 x0.2	75 x0.3	106 x0.42	142 x0.57	181 x0.73
260	53 x0.2	77 x0.3	109 x0.42	145 x0.56	185 x0.71
All	28	48	74	107	143

These female standards were last updated 4 days ago and are based on 75,000 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	92 x1.02
100	9 x0.09	22 x0.22	41 x0.41	67 x0.67	97 x0.97
110	10 x0.09	24 x0.22	44 x0.4	71 x0.65	102 x0.93
120	12 x0.1	26 x0.22	48 x0.4	75 x0.63	107 x0.89
130	13 x0.1	29 x0.22	51 x0.39	79 x0.61	112 x0.86
140	15 x0.11	31 x0.22	54 x0.38	82 x0.59	116 x0.83
150	16 x0.11	33 x0.22	56 x0.38	86 x0.57	120 x0.8
160	18 x0.11	35 x0.22	59 x0.37	89 x0.56	124 x0.77
170	19 x0.11	37 x0.22	61 x0.36	92 x0.54	127 x0.75
180	21 x0.11	39 x0.22	64 x0.35	95 x0.53	131 x0.73
190	22 x0.12	41 x0.21	66 x0.35	98 x0.52	134 x0.71
200	23 x0.12	42 x0.21	69 x0.34	101 x0.5	137 x0.69
210	25 x0.12	44 x0.21	71 x0.34	103 x0.49	141 x0.67
220	26 x0.12	46 x0.21	73 x0.33	106 x0.48	144 x0.65
230	27 x0.12	48 x0.21	75 x0.33	109 x0.47	146 x0.64
240	28 x0.12	49 x0.2	77 x0.32	111 x0.46	149 x0.62
250	30 x0.12	51 x0.2	79 x0.32	113 x0.45	152 x0.61
260	31 x0.12	52 x0.2	81 x0.31	116 x0.44	155 x0.59
All	14	31	54	84	119

These female standards were last updated 4 days ago and are based on 29,000 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 x0.25	42 x0.47	70 x0.77	104 x1.15	143 x1.59
100	25 x0.25	46 x0.46	74 x0.74	109 x1.09	149 x1.49
110	27 x0.25	49 x0.45	78 x0.71	114 x1.04	155 x1.41
120	30 x0.25	52 x0.43	82 x0.68	119 x0.99	160 x1.34
130	32 x0.25	55 x0.42	86 x0.66	123 x0.95	165 x1.27
140	34 x0.24	58 x0.41	89 x0.64	127 x0.91	170 x1.22
150	36 x0.24	60 x0.4	92 x0.62	131 x0.88	175 x1.17
160	38 x0.24	63 x0.39	96 x0.6	135 x0.84	179 x1.12
170	40 x0.24	65 x0.38	99 x0.58	139 x0.82	183 x1.08
180	42 x0.23	68 x0.38	101 x0.56	142 x0.79	187 x1.04
190	44 x0.23	70 x0.37	104 x0.55	145 x0.76	191 x1
200	45 x0.23	72 x0.36	107 x0.53	148 x0.74	194 x0.97
210	47 x0.22	74 x0.35	109 x0.52	151 x0.72	198 x0.94
220	49 x0.22	76 x0.35	112 x0.51	154 x0.7	201 x0.91
230	50 x0.22	78 x0.34	114 x0.5	157 x0.68	204 x0.89
240	52 x0.22	80 x0.33	116 x0.48	160 x0.66	207 x0.86
250	53 x0.21	82 x0.33	119 x0.47	162 x0.65	210 x0.84
260	55 x0.21	84 x0.32	121 x0.46	165 x0.63	213 x0.82
All	34	58	90	130	174

These female standards were last updated 4 days ago and are based on 29,000 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	42 x0.47	63 x0.7	90 x1	121 x1.34	155 x1.72
100	46 x0.46	68 x0.68	96 x0.96	128 x1.28	163 x1.63
110	50 x0.46	73 x0.66	101 x0.92	135 x1.22	170 x1.55
120	54 x0.45	78 x0.65	107 x0.89	141 x1.17	177 x1.48
130	58 x0.44	82 x0.63	112 x0.86	147 x1.13	184 x1.41
140	61 x0.44	86 x0.61	117 x0.83	152 x1.09	190 x1.36
150	64 x0.43	90 x0.6	121 x0.81	157 x1.05	196 x1.31
160	68 x0.42	94 x0.59	126 x0.79	162 x1.01	201 x1.26
170	71 x0.42	97 x0.57	130 x0.76	167 x0.98	207 x1.22
180	74 x0.41	101 x0.56	134 x0.74	171 x0.95	212 x1.18
190	76 x0.4	104 x0.55	138 x0.72	176 x0.92	216 x1.14
200	79 x0.4	107 x0.54	141 x0.71	180 x0.9	221 x1.1
210	82 x0.39	110 x0.53	145 x0.69	184 x0.88	225 x1.07
220	84 x0.38	113 x0.52	148 x0.67	188 x0.85	230 x1.04
230	87 x0.38	116 x0.51	151 x0.66	191 x0.83	234 x1.02
240	89 x0.37	119 x0.5	155 x0.64	195 x0.81	238 x0.99
250	92 x0.37	122 x0.49	158 x0.63	198 x0.79	241 x0.97
260	94 x0.36	124 x0.48	161 x0.62	202 x0.78	245 x0.94
All	60	86	118	156	196

These female standards were last updated 8 hours ago and are based on 39,000 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.