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)

BW Beg. Nov. Int. Adv. Elite
90 19 x0.21 40 x0.45 72 x0.79 111 x1.24 157 x1.75
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.47 86 x0.78 130 x1.18 179 x1.63
120 31 x0.26 57 x0.48 93 x0.78 138 x1.15 189 x1.57
130 35 x0.27 62 x0.48 100 x0.77 146 x1.12 198 x1.52
140 38 x0.27 67 x0.48 106 x0.76 153 x1.1 207 x1.48
150 42 x0.28 72 x0.48 112 x0.75 161 x1.07 215 x1.43
160 46 x0.28 77 x0.48 118 x0.74 167 x1.05 223 x1.39
170 49 x0.29 81 x0.48 123 x0.72 174 x1.02 231 x1.36
180 52 x0.29 85 x0.47 128 x0.71 180 x1 238 x1.32
190 56 x0.29 90 x0.47 134 x0.7 186 x0.98 245 x1.29
200 59 x0.29 94 x0.47 139 x0.69 192 x0.96 252 x1.26
210 62 x0.3 98 x0.46 143 x0.68 198 x0.94 258 x1.23
220 65 x0.3 101 x0.46 148 x0.67 203 x0.92 264 x1.2
230 68 x0.3 105 x0.46 153 x0.66 209 x0.91 270 x1.18
240 71 x0.3 109 x0.45 157 x0.65 214 x0.89 276 x1.15
250 74 x0.3 112 x0.45 161 x0.64 219 x0.88 282 x1.13
260 77 x0.3 116 x0.45 165 x0.64 224 x0.86 287 x1.11
All 37 68 109 161 219

These female standards were last updated 2 hours ago and are based on 216,000 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
90 53 x0.58 89 x0.99 137 x1.53 196 x2.18 262 x2.91
100 59 x0.59 98 x0.98 148 x1.48 209 x2.09 277 x2.77
110 66 x0.6 106 x0.96 158 x1.44 221 x2.01 291 x2.64
120 72 x0.6 114 x0.95 168 x1.4 232 x1.94 304 x2.53
130 78 x0.6 121 x0.93 177 x1.36 243 x1.87 316 x2.43
140 84 x0.6 128 x0.92 186 x1.33 253 x1.81 327 x2.34
150 89 x0.59 135 x0.9 194 x1.29 263 x1.75 338 x2.25
160 95 x0.59 142 x0.89 201 x1.26 272 x1.7 348 x2.18
170 100 x0.59 148 x0.87 209 x1.23 280 x1.65 358 x2.11
180 105 x0.58 154 x0.86 216 x1.2 289 x1.6 367 x2.04
190 109 x0.58 160 x0.84 223 x1.17 297 x1.56 376 x1.98
200 114 x0.57 166 x0.83 230 x1.15 304 x1.52 385 x1.93
210 119 x0.57 171 x0.81 236 x1.12 312 x1.48 393 x1.87
220 123 x0.56 176 x0.8 242 x1.1 319 x1.45 401 x1.82
230 127 x0.55 181 x0.79 248 x1.08 325 x1.42 409 x1.78
240 131 x0.55 186 x0.78 254 x1.06 332 x1.38 416 x1.74
250 136 x0.54 191 x0.76 260 x1.04 339 x1.35 424 x1.69
260 139 x0.54 196 x0.75 265 x1.02 345 x1.33 431 x1.66
All 82 129 189 261 340

These female standards were last updated a week ago and are based on 225,000 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
90 38 x0.42 69 x0.77 112 x1.25 165 x1.84 226 x2.51
100 44 x0.44 77 x0.77 122 x1.22 177 x1.77 240 x2.4
110 49 x0.45 84 x0.77 131 x1.19 189 x1.71 253 x2.3
120 55 x0.46 92 x0.76 140 x1.17 199 x1.66 265 x2.21
130 60 x0.46 98 x0.76 149 x1.14 209 x1.61 276 x2.13
140 65 x0.47 105 x0.75 156 x1.12 218 x1.56 287 x2.05
150 70 x0.47 111 x0.74 164 x1.09 227 x1.52 298 x1.98
160 75 x0.47 117 x0.73 171 x1.07 236 x1.47 307 x1.92
170 79 x0.47 123 x0.72 178 x1.05 244 x1.44 317 x1.86
180 84 x0.47 128 x0.71 185 x1.03 252 x1.4 325 x1.81
190 88 x0.46 134 x0.7 191 x1.01 259 x1.37 334 x1.76
200 93 x0.46 139 x0.69 198 x0.99 267 x1.33 342 x1.71
210 97 x0.46 144 x0.69 204 x0.97 274 x1.3 350 x1.67
220 101 x0.46 149 x0.68 209 x0.95 280 x1.27 358 x1.63
230 105 x0.45 154 x0.67 215 x0.94 287 x1.25 365 x1.59
240 108 x0.45 158 x0.66 221 x0.92 293 x1.22 372 x1.55
250 112 x0.45 163 x0.65 226 x0.9 299 x1.2 379 x1.52
260 116 x0.45 167 x0.64 231 x0.89 305 x1.17 386 x1.48
All 62 103 157 223 296

These female standards were last updated a week ago and are based on 231,000 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
90 16 x0.18 31 x0.35 52 x0.58 78 x0.87 108 x1.2
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 41 x0.34 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 44 x0.34 69 x0.53 98 x0.76 131 x1.01
140 28 x0.2 47 x0.34 72 x0.52 103 x0.73 136 x0.97
150 31 x0.2 50 x0.33 76 x0.51 107 x0.71 141 x0.94
160 33 x0.2 53 x0.33 79 x0.49 111 x0.69 146 x0.91
170 35 x0.21 56 x0.33 82 x0.48 114 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 61 x0.32 88 x0.47 122 x0.64 158 x0.83
200 41 x0.2 63 x0.31 91 x0.46 125 x0.62 162 x0.81
210 43 x0.2 65 x0.31 94 x0.45 128 x0.61 166 x0.79
220 44 x0.2 67 x0.31 97 x0.44 131 x0.6 169 x0.77
230 46 x0.2 70 x0.3 99 x0.43 134 x0.58 173 x0.75
240 48 x0.2 72 x0.3 102 x0.42 137 x0.57 176 x0.73
250 50 x0.2 74 x0.3 104 x0.42 140 x0.56 179 x0.72
260 51 x0.2 76 x0.29 107 x0.41 143 x0.55 182 x0.7
All 28 47 74 106 142

These female standards were last updated a week ago and are based on 52,000 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
90 7 x0.08 19 x0.21 38 x0.42 62 x0.69 91 x1.01
100 9 x0.09 22 x0.22 41 x0.41 66 x0.66 96 x0.96
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 x0.62 105 x0.88
130 13 x0.1 28 x0.22 50 x0.38 78 x0.6 109 x0.84
140 15 x0.11 30 x0.22 53 x0.38 81 x0.58 113 x0.81
150 16 x0.11 32 x0.22 55 x0.37 84 x0.56 117 x0.78
160 18 x0.11 34 x0.21 58 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 38 x0.21 62 x0.35 93 x0.52 127 x0.71
190 22 x0.11 40 x0.21 65 x0.34 95 x0.5 131 x0.69
200 23 x0.11 41 x0.21 67 x0.33 98 x0.49 134 x0.67
210 24 x0.11 43 x0.2 69 x0.33 100 x0.48 136 x0.65
220 25 x0.11 44 x0.2 71 x0.32 103 x0.47 139 x0.63
230 26 x0.11 46 x0.2 73 x0.32 105 x0.46 142 x0.62
240 27 x0.11 47 x0.2 74 x0.31 107 x0.45 145 x0.6
250 28 x0.11 49 x0.2 76 x0.3 110 x0.44 147 x0.59
260 30 x0.11 50 x0.19 78 x0.3 112 x0.43 149 x0.57
All 14 30 53 83 117

These female standards were last updated a week ago and are based on 21,000 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
90 22 x0.24 41 x0.46 68 x0.76 102 x1.14 141 x1.57
100 24 x0.24 44 x0.44 73 x0.73 108 x1.08 147 x1.47
110 26 x0.24 48 x0.43 77 x0.7 112 x1.02 153 x1.39
120 28 x0.24 51 x0.42 80 x0.67 117 x0.97 158 x1.32
130 31 x0.24 53 x0.41 84 x0.64 121 x0.93 163 x1.26
140 33 x0.23 56 x0.4 87 x0.62 125 x0.89 168 x1.2
150 35 x0.23 58 x0.39 90 x0.6 129 x0.86 172 x1.15
160 36 x0.23 61 x0.38 93 x0.58 133 x0.83 176 x1.1
170 38 x0.22 63 x0.37 96 x0.57 136 x0.8 180 x1.06
180 40 x0.22 65 x0.36 99 x0.55 139 x0.77 184 x1.02
190 42 x0.22 68 x0.36 101 x0.53 142 x0.75 188 x0.99
200 43 x0.22 70 x0.35 104 x0.52 145 x0.73 191 x0.96
210 45 x0.21 72 x0.34 106 x0.51 148 x0.71 194 x0.93
220 46 x0.21 74 x0.33 109 x0.49 151 x0.69 197 x0.9
230 48 x0.21 75 x0.33 111 x0.48 154 x0.67 201 x0.87
240 49 x0.21 77 x0.32 113 x0.47 156 x0.65 203 x0.85
250 51 x0.2 79 x0.32 115 x0.46 159 x0.63 206 x0.83
260 52 x0.2 81 x0.31 117 x0.45 161 x0.62 209 x0.8
All 32 56 88 127 172

These female standards were last updated a week ago and are based on 20,000 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
90 43 x0.48 64 x0.71 90 x1 120 x1.33 153 x1.7
100 48 x0.48 69 x0.69 96 x0.96 127 x1.27 160 x1.6
110 51 x0.47 74 x0.67 101 x0.92 133 x1.21 167 x1.52
120 55 x0.46 78 x0.65 106 x0.88 139 x1.16 174 x1.45
130 58 x0.45 82 x0.63 111 x0.85 144 x1.11 180 x1.39
140 62 x0.44 86 x0.61 115 x0.82 149 x1.07 186 x1.33
150 65 x0.43 90 x0.6 120 x0.8 154 x1.03 191 x1.28
160 68 x0.42 93 x0.58 124 x0.77 159 x0.99 196 x1.23
170 71 x0.42 97 x0.57 128 x0.75 163 x0.96 201 x1.18
180 74 x0.41 100 x0.55 132 x0.73 168 x0.93 206 x1.14
190 76 x0.4 103 x0.54 135 x0.71 172 x0.9 211 x1.11
200 79 x0.39 106 x0.53 139 x0.69 176 x0.88 215 x1.07
210 81 x0.39 109 x0.52 142 x0.68 179 x0.85 219 x1.04
220 84 x0.38 112 x0.51 145 x0.66 183 x0.83 223 x1.01
230 86 x0.37 114 x0.5 148 x0.64 186 x0.81 227 x0.99
240 89 x0.37 117 x0.49 151 x0.63 190 x0.79 230 x0.96
250 91 x0.36 120 x0.48 154 x0.62 193 x0.77 234 x0.94
260 93 x0.36 122 x0.47 157 x0.6 196 x0.75 238 x0.91
All 60 86 117 153 191

These female standards were last updated a week ago and are based on 28,000 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.