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
Pounds (lb)
Kilograms (kg)

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Bench Press Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 19 40 71 111 157
100 23 46 79 121 169
110 27 52 87 130 180
120 32 58 94 139 190
130 36 63 101 148 200
140 40 69 108 156 209
150 43 74 114 163 218
160 47 79 120 170 227
170 51 83 126 177 235
180 55 88 132 184 242
190 58 93 137 191 250
200 62 97 143 197 257
210 65 101 148 203 264
220 68 105 153 209 270
230 72 109 157 214 277
240 75 113 162 220 283
250 78 117 167 225 289
260 81 121 171 230 295
Age Beg. Nov. Int. Adv. Elite
15 33 59 95 139 190
20 37 67 109 159 217
25 38 69 111 164 223
30 38 69 111 164 223
35 38 69 111 164 223
40 38 69 111 164 223
45 36 66 106 155 211
50 34 62 99 146 198
55 32 57 92 135 183
60 29 52 84 123 167
65 26 47 76 111 151
70 23 42 68 100 136
75 21 38 61 89 121
80 19 34 54 80 109
85 17 30 49 71 97
90 15 27 44 64 88
lb
lb
years old

Squat Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 39 71 114 167 226
100 46 79 124 179 241
110 51 87 134 191 254
120 57 94 143 201 267
130 63 101 152 212 279
140 68 108 160 222 290
150 73 115 168 231 301
160 78 121 175 240 311
170 83 127 183 248 320
180 88 133 190 256 329
190 93 138 196 264 338
200 97 144 203 272 347
210 101 149 209 279 355
220 106 154 215 286 363
230 110 159 221 293 371
240 114 164 227 299 378
250 118 169 232 306 385
260 122 173 238 312 392
Age Beg. Nov. Int. Adv. Elite
15 55 91 137 193 255
20 63 104 157 221 292
25 65 107 161 227 300
30 65 107 161 227 300
35 65 107 161 227 300
40 65 107 161 227 300
45 62 101 153 215 284
50 58 95 143 202 267
55 54 88 133 187 247
60 49 80 121 170 225
65 44 72 109 154 203
70 40 65 98 138 183
75 35 58 88 123 163
80 32 52 78 110 146
85 28 47 70 99 131
90 26 42 63 89 118
lb
lb
years old

Deadlift Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 54 90 139 198 264
100 61 99 150 211 279
110 67 108 161 224 294
120 74 116 171 235 307
130 80 124 180 246 319
140 86 131 189 257 331
150 92 138 197 267 343
160 97 145 205 276 353
170 103 152 213 285 363
180 108 158 221 294 373
190 113 164 228 302 382
200 118 170 235 310 391
210 123 176 241 317 400
220 127 181 248 325 408
230 132 186 254 332 416
240 136 192 260 339 424
250 140 197 266 345 431
260 144 201 272 352 438
Age Beg. Nov. Int. Adv. Elite
15 72 112 164 226 294
20 82 128 188 258 337
25 84 132 193 265 345
30 84 132 193 265 345
35 84 132 193 265 345
40 84 132 193 265 345
45 80 125 183 252 328
50 75 117 171 236 308
55 69 108 159 218 284
60 63 99 145 199 260
65 57 89 131 180 235
70 51 80 117 162 210
75 46 72 105 145 188
80 41 64 94 129 168
85 37 57 84 116 151
90 33 52 76 104 136
lb
lb
years old

Shoulder Press Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 16 31 52 78 107
100 19 35 56 83 114
110 22 38 61 89 120
120 24 42 65 94 126
130 26 45 69 99 132
140 29 48 73 103 137
150 31 51 77 108 142
160 33 54 80 112 147
170 36 56 83 116 151
180 38 59 87 119 156
190 40 62 90 123 160
200 42 64 93 127 164
210 44 67 96 130 168
220 46 69 98 133 171
230 47 71 101 136 175
240 49 73 104 139 178
250 51 76 106 142 182
260 53 78 109 145 185
Age Beg. Nov. Int. Adv. Elite
15 24 41 64 91 122
20 27 47 73 104 139
25 28 48 75 107 143
30 28 48 75 107 143
35 28 48 75 107 143
40 28 48 75 107 143
45 27 46 71 101 136
50 25 43 66 95 127
55 23 40 61 88 118
60 21 36 56 80 108
65 19 33 51 73 97
70 17 29 45 65 87
75 15 26 41 58 78
80 14 23 36 52 70
85 12 21 33 47 63
90 11 19 29 42 56
lb
lb
years old

Barbell Curl Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 7 19 38 62 92
100 9 21 41 67 98
110 10 24 45 71 103
120 12 26 48 75 108
130 13 29 51 79 112
140 15 31 54 83 117
150 16 33 56 86 121
160 18 35 59 90 125
170 19 37 62 93 128
180 21 39 64 96 132
190 22 41 67 99 135
200 23 43 69 102 139
210 25 44 71 104 142
220 26 46 73 107 145
230 27 48 75 109 148
240 28 49 77 112 151
250 29 51 79 114 153
260 31 52 81 116 156
Age Beg. Nov. Int. Adv. Elite
15 12 26 46 72 103
20 14 30 53 83 117
25 14 31 54 85 120
30 14 31 54 85 120
35 14 31 54 85 120
40 14 31 54 85 120
45 14 29 52 81 114
50 13 27 48 76 107
55 12 25 45 70 99
60 11 23 41 64 91
65 10 21 37 58 82
70 9 19 33 52 73
75 8 17 30 46 66
80 7 15 27 41 59
85 6 13 24 37 53
90 6 12 21 33 47
lb
lb
years old

Bent Over Row Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 23 42 70 104 143
100 25 46 74 109 149
110 28 49 79 115 155
120 30 52 82 119 161
130 32 55 86 124 166
140 34 58 90 128 171
150 36 61 93 132 175
160 38 63 96 136 180
170 40 66 99 139 184
180 42 68 102 143 188
190 44 70 105 146 192
200 46 73 108 149 195
210 47 75 110 152 199
220 49 77 113 155 202
230 51 79 115 158 205
240 52 81 117 161 208
250 54 83 120 163 211
260 55 84 122 166 214
Age Beg. Nov. Int. Adv. Elite
15 29 50 77 111 149
20 33 57 88 127 170
25 34 58 91 130 175
30 34 58 91 130 175
35 34 58 91 130 175
40 34 58 91 130 175
45 32 55 86 124 166
50 30 52 81 116 155
55 28 48 75 107 144
60 25 44 68 98 131
65 23 40 62 88 119
70 21 35 55 79 106
75 18 32 49 71 95
80 17 28 44 63 85
85 15 25 40 57 76
90 13 23 36 51 69
lb
lb
years old

Power Clean Standards (female)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
90 42 63 90 121 156
100 46 68 96 128 164
110 50 73 102 135 171
120 54 78 107 141 178
130 57 82 112 147 185
140 61 86 117 153 191
150 64 90 122 158 197
160 68 94 126 163 203
170 71 97 130 168 208
180 74 101 134 172 213
190 76 104 138 177 218
200 79 108 142 181 223
210 82 111 145 185 227
220 85 114 149 189 232
230 87 117 152 193 236
240 90 119 156 196 240
250 92 122 159 200 244
260 94 125 162 203 247
Age Beg. Nov. Int. Adv. Elite
15 51 73 101 133 168
20 58 84 115 152 192
25 60 86 119 156 197
30 60 86 119 156 197
35 60 86 119 156 197
40 60 86 119 156 197
45 57 81 112 148 187
50 53 76 106 139 176
55 49 71 98 129 163
60 45 65 89 118 148
65 41 58 80 106 134
70 36 52 72 95 120
75 33 47 65 85 108
80 29 42 58 76 96
85 26 38 52 68 86
90 23 34 47 62 78
lb
lb
years old

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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.

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