Female Strength Standards (lb)

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

Gender

Weight Unit

Pounds (lb)

Kilograms (kg)

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Bench Press Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Squat Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Deadlift Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Shoulder Press Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Barbell Curl Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Bent Over Row Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

Power Clean Standards (female)

By Weight and Age

By Bodyweight
By Age

By Bodyweight

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

By Age

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

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The Strength Level Calculator can show your exact level of strength at any bodyweight.

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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.