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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 41 x0.45 72 x0.8 111 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 87 x0.79 130 x1.18 179 x1.63
120 31 x0.26 58 x0.48 94 x0.78 138 x1.15 189 x1.58
130 35 x0.27 63 x0.48 100 x0.77 146 x1.13 198 x1.53
140 39 x0.28 68 x0.48 107 x0.76 154 x1.1 207 x1.48
150 43 x0.28 73 x0.48 113 x0.75 161 x1.08 216 x1.44
160 46 x0.29 77 x0.48 119 x0.74 168 x1.05 224 x1.4
170 50 x0.29 82 x0.48 124 x0.73 175 x1.03 232 x1.36
180 53 x0.3 86 x0.48 130 x0.72 181 x1.01 239 x1.33
190 57 x0.3 91 x0.48 135 x0.71 188 x0.99 246 x1.3
200 60 x0.3 95 x0.47 140 x0.7 194 x0.97 253 x1.26
210 63 x0.3 99 x0.47 145 x0.69 199 x0.95 260 x1.24
220 66 x0.3 103 x0.47 150 x0.68 205 x0.93 266 x1.21
230 70 x0.3 107 x0.46 154 x0.67 210 x0.91 272 x1.18
240 73 x0.3 110 x0.46 159 x0.66 216 x0.9 278 x1.16
250 76 x0.3 114 x0.46 163 x0.65 221 x0.88 284 x1.13
260 78 x0.3 118 x0.45 167 x0.64 226 x0.87 289 x1.11
All 38 68 110 161 220

These female standards were last updated 3 weeks ago and are based on 276,000 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 39 x0.43 70 x0.78 113 x1.25 166 x1.84 226 x2.51
100 45 x0.45 78 x0.78 123 x1.23 178 x1.78 240 x2.4
110 50 x0.46 86 x0.78 132 x1.2 190 x1.72 254 x2.31
120 56 x0.47 93 x0.77 141 x1.18 200 x1.67 266 x2.22
130 61 x0.47 100 x0.77 150 x1.15 210 x1.62 278 x2.14
140 67 x0.48 106 x0.76 158 x1.13 220 x1.57 289 x2.06
150 72 x0.48 113 x0.75 166 x1.11 229 x1.53 299 x1.99
160 76 x0.48 119 x0.74 173 x1.08 238 x1.49 309 x1.93
170 81 x0.48 125 x0.73 180 x1.06 246 x1.45 318 x1.87
180 86 x0.48 130 x0.72 187 x1.04 254 x1.41 327 x1.82
190 90 x0.48 136 x0.72 194 x1.02 262 x1.38 336 x1.77
200 95 x0.47 141 x0.71 200 x1 269 x1.35 344 x1.72
210 99 x0.47 146 x0.7 206 x0.98 276 x1.31 352 x1.68
220 103 x0.47 151 x0.69 212 x0.96 283 x1.29 360 x1.64
230 107 x0.47 156 x0.68 218 x0.95 290 x1.26 368 x1.6
240 111 x0.46 161 x0.67 223 x0.93 296 x1.23 375 x1.56
250 115 x0.46 166 x0.66 229 x0.92 302 x1.21 382 x1.53
260 118 x0.46 170 x0.65 234 x0.9 308 x1.19 389 x1.49
All 64 105 159 225 298

These female standards were last updated 3 weeks ago and are based on 301,000 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 x0.59 90 x1 138 x1.54 197 x2.19 263 x2.93
100 60 x0.6 99 x0.99 149 x1.49 210 x2.1 278 x2.78
110 67 x0.6 107 x0.97 159 x1.45 222 x2.02 292 x2.66
120 73 x0.61 115 x0.96 169 x1.41 234 x1.95 305 x2.54
130 79 x0.61 122 x0.94 178 x1.37 245 x1.88 318 x2.44
140 85 x0.6 130 x0.93 187 x1.34 255 x1.82 329 x2.35
150 90 x0.6 137 x0.91 195 x1.3 264 x1.76 340 x2.27
160 96 x0.6 143 x0.89 203 x1.27 273 x1.71 350 x2.19
170 101 x0.59 149 x0.88 211 x1.24 282 x1.66 360 x2.12
180 106 x0.59 156 x0.86 218 x1.21 291 x1.61 370 x2.05
190 111 x0.58 162 x0.85 225 x1.18 299 x1.57 379 x1.99
200 116 x0.58 167 x0.84 232 x1.16 306 x1.53 388 x1.94
210 120 x0.57 173 x0.82 238 x1.13 314 x1.49 396 x1.89
220 125 x0.57 178 x0.81 244 x1.11 321 x1.46 404 x1.84
230 129 x0.56 183 x0.8 250 x1.09 328 x1.43 412 x1.79
240 133 x0.55 188 x0.78 256 x1.07 335 x1.39 419 x1.75
250 137 x0.55 193 x0.77 262 x1.05 341 x1.36 427 x1.71
260 141 x0.54 198 x0.76 267 x1.03 348 x1.34 434 x1.67
All 83 130 191 263 342

These female standards were last updated 3 weeks ago and are based on 294,000 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 x0.34 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 41 x0.34 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 45 x0.34 69 x0.53 98 x0.76 131 x1.01
140 29 x0.2 48 x0.34 73 x0.52 103 x0.73 137 x0.98
150 31 x0.21 50 x0.34 76 x0.51 107 x0.71 141 x0.94
160 33 x0.21 53 x0.33 80 x0.5 111 x0.69 146 x0.91
170 35 x0.21 56 x0.33 83 x0.49 115 x0.68 151 x0.89
180 37 x0.21 59 x0.33 86 x0.48 119 x0.66 155 x0.86
190 39 x0.21 61 x0.32 89 x0.47 122 x0.64 159 x0.84
200 41 x0.21 64 x0.32 92 x0.46 126 x0.63 163 x0.81
210 43 x0.21 66 x0.31 95 x0.45 129 x0.61 167 x0.79
220 45 x0.2 68 x0.31 98 x0.44 132 x0.6 170 x0.77
230 47 x0.2 70 x0.31 100 x0.44 135 x0.59 174 x0.76
240 49 x0.2 73 x0.3 103 x0.43 138 x0.58 177 x0.74
250 50 x0.2 75 x0.3 105 x0.42 141 x0.56 180 x0.72
260 52 x0.2 77 x0.3 108 x0.41 144 x0.55 184 x0.71
All 28 48 74 106 142

These female standards were last updated 3 weeks ago and are based on 65,000 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 37 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 10 x0.1 24 x0.22 44 x0.4 71 x0.64 101 x0.92
120 12 x0.1 26 x0.22 47 x0.39 74 x0.62 106 x0.88
130 13 x0.1 29 x0.22 50 x0.39 78 x0.6 110 x0.85
140 15 x0.11 31 x0.22 53 x0.38 82 x0.58 114 x0.82
150 16 x0.11 33 x0.22 56 x0.37 85 x0.57 118 x0.79
160 18 x0.11 35 x0.22 58 x0.36 88 x0.55 122 x0.76
170 19 x0.11 37 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 x0.12 42 x0.21 68 x0.34 99 x0.5 135 x0.68
210 24 x0.12 44 x0.21 70 x0.33 102 x0.49 138 x0.66
220 26 x0.12 45 x0.21 72 x0.33 104 x0.47 141 x0.64
230 27 x0.12 47 x0.2 74 x0.32 107 x0.46 144 x0.63
240 28 x0.12 48 x0.2 76 x0.32 109 x0.45 147 x0.61
250 29 x0.12 50 x0.2 78 x0.31 111 x0.45 149 x0.6
260 30 x0.12 51 x0.2 79 x0.31 114 x0.44 152 x0.58
All 14 30 54 83 118

These female standards were last updated 3 weeks ago and are based on 26,000 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 x0.25 42 x0.46 69 x0.77 103 x1.15 142 x1.58
100 25 x0.25 45 x0.45 73 x0.73 109 x1.09 148 x1.48
110 27 x0.24 48 x0.44 77 x0.7 113 x1.03 154 x1.4
120 29 x0.24 51 x0.43 81 x0.68 118 x0.98 159 x1.33
130 31 x0.24 54 x0.42 85 x0.65 122 x0.94 164 x1.27
140 33 x0.24 57 x0.41 88 x0.63 126 x0.9 169 x1.21
150 35 x0.24 59 x0.4 91 x0.61 130 x0.87 174 x1.16
160 37 x0.23 62 x0.39 94 x0.59 134 x0.84 178 x1.11
170 39 x0.23 64 x0.38 97 x0.57 137 x0.81 182 x1.07
180 41 x0.23 67 x0.37 100 x0.56 141 x0.78 186 x1.03
190 43 x0.22 69 x0.36 103 x0.54 144 x0.76 189 x1
200 44 x0.22 71 x0.35 105 x0.53 147 x0.73 193 x0.96
210 46 x0.22 73 x0.35 108 x0.51 150 x0.71 196 x0.93
220 47 x0.22 75 x0.34 110 x0.5 152 x0.69 199 x0.91
230 49 x0.21 77 x0.33 112 x0.49 155 x0.67 202 x0.88
240 50 x0.21 79 x0.33 115 x0.48 158 x0.66 205 x0.85
250 52 x0.21 80 x0.32 117 x0.47 160 x0.64 208 x0.83
260 53 x0.2 82 x0.32 119 x0.46 163 x0.63 211 x0.81
All 33 57 89 129 173

These female standards were last updated 3 weeks ago and are based on 25,000 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 47 x0.47 69 x0.69 96 x0.96 127 x1.27 161 x1.61
110 51 x0.46 73 x0.67 101 x0.92 134 x1.21 169 x1.53
120 55 x0.46 78 x0.65 107 x0.89 140 x1.16 175 x1.46
130 58 x0.45 82 x0.63 112 x0.86 145 x1.12 182 x1.4
140 62 x0.44 86 x0.62 116 x0.83 151 x1.08 188 x1.34
150 65 x0.43 90 x0.6 121 x0.8 156 x1.04 193 x1.29
160 68 x0.43 94 x0.59 125 x0.78 161 x1 199 x1.24
170 71 x0.42 97 x0.57 129 x0.76 165 x0.97 204 x1.2
180 74 x0.41 101 x0.56 133 x0.74 170 x0.94 209 x1.16
190 77 x0.4 104 x0.55 137 x0.72 174 x0.91 213 x1.12
200 80 x0.4 107 x0.54 140 x0.7 178 x0.89 218 x1.09
210 82 x0.39 110 x0.52 144 x0.68 182 x0.87 222 x1.06
220 85 x0.38 113 x0.51 147 x0.67 186 x0.84 226 x1.03
230 87 x0.38 116 x0.5 150 x0.65 189 x0.82 230 x1
240 90 x0.37 119 x0.49 153 x0.64 193 x0.8 234 x0.98
250 92 x0.37 121 x0.48 156 x0.63 196 x0.78 238 x0.95
260 94 x0.36 124 x0.48 159 x0.61 199 x0.77 242 x0.93
All 60 86 118 154 194

These female standards were last updated 3 weeks ago and are based on 34,000 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.