Female Strength Standards (lb)

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

♂ Male
♀ Female
Kilograms (kg)
Pounds (lb)

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Bench Press Standards (female)

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.

lb
lb

Squat Standards (female)

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.

lb
lb

Deadlift Standards (female)

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.

lb
lb

Shoulder Press Standards (female)

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.

lb
lb

Barbell Curl Standards (female)

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.

lb
lb

Bent Over Row Standards (female)

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.

lb
lb

Power Clean Standards (female)

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.

lb
lb

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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.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback

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