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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 47 x0.47 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.48 87 x0.79 130 x1.18 179 x1.63
120 31 x0.26 58 x0.48 94 x0.78 139 x1.16 189 x1.58
130 35 x0.27 63 x0.49 101 x0.77 147 x1.13 199 x1.53
140 39 x0.28 68 x0.49 107 x0.76 154 x1.1 208 x1.49
150 43 x0.29 73 x0.49 113 x0.75 162 x1.08 216 x1.44
160 47 x0.29 78 x0.49 119 x0.74 169 x1.06 225 x1.4
170 50 x0.3 82 x0.49 125 x0.73 176 x1.03 232 x1.37
180 54 x0.3 87 x0.48 130 x0.72 182 x1.01 240 x1.33
190 57 x0.3 91 x0.48 136 x0.71 188 x0.99 247 x1.3
200 61 x0.3 96 x0.48 141 x0.7 194 x0.97 254 x1.27
210 64 x0.3 100 x0.47 146 x0.69 200 x0.95 261 x1.24
220 67 x0.3 104 x0.47 150 x0.68 206 x0.94 267 x1.21
230 70 x0.31 107 x0.47 155 x0.67 211 x0.92 273 x1.19
240 73 x0.31 111 x0.46 160 x0.67 217 x0.9 279 x1.16
250 76 x0.3 115 x0.46 164 x0.66 222 x0.89 285 x1.14
260 79 x0.3 119 x0.46 168 x0.65 227 x0.87 291 x1.12
All 38 69 110 162 221

These female standards were last updated a week ago and are based on 309,000 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 x1.26 166 x1.85 226 x2.51
100 45 x0.45 78 x0.78 123 x1.23 178 x1.78 241 x2.41
110 51 x0.46 86 x0.78 133 x1.21 190 x1.73 254 x2.31
120 56 x0.47 93 x0.78 142 x1.18 201 x1.67 266 x2.22
130 62 x0.48 100 x0.77 151 x1.16 211 x1.62 278 x2.14
140 67 x0.48 107 x0.76 159 x1.13 221 x1.58 289 x2.06
150 72 x0.48 113 x0.76 167 x1.11 230 x1.53 299 x2
160 77 x0.48 120 x0.75 174 x1.09 238 x1.49 309 x1.93
170 82 x0.48 126 x0.74 181 x1.07 247 x1.45 319 x1.88
180 87 x0.48 131 x0.73 188 x1.04 255 x1.42 328 x1.82
190 91 x0.48 137 x0.72 195 x1.02 263 x1.38 337 x1.77
200 96 x0.48 142 x0.71 201 x1.01 270 x1.35 345 x1.73
210 100 x0.48 147 x0.7 207 x0.99 277 x1.32 353 x1.68
220 104 x0.47 152 x0.69 213 x0.97 284 x1.29 361 x1.64
230 108 x0.47 157 x0.68 219 x0.95 291 x1.26 369 x1.6
240 112 x0.47 162 x0.68 225 x0.94 297 x1.24 376 x1.57
250 116 x0.46 167 x0.67 230 x0.92 303 x1.21 383 x1.53
260 120 x0.46 171 x0.66 235 x0.91 310 x1.19 390 x1.5
All 64 105 160 225 298

These female standards were last updated a week ago and are based on 339,000 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 139 x1.54 198 x2.19 264 x2.93
100 60 x0.6 99 x0.99 150 x1.5 211 x2.11 279 x2.79
110 67 x0.61 107 x0.98 160 x1.45 223 x2.03 293 x2.66
120 73 x0.61 115 x0.96 170 x1.41 234 x1.95 306 x2.55
130 79 x0.61 123 x0.95 179 x1.38 245 x1.89 318 x2.45
140 85 x0.61 130 x0.93 188 x1.34 255 x1.82 330 x2.36
150 91 x0.61 137 x0.91 196 x1.31 265 x1.77 341 x2.27
160 96 x0.6 144 x0.9 204 x1.27 274 x1.72 351 x2.2
170 102 x0.6 150 x0.88 212 x1.24 283 x1.67 361 x2.13
180 107 x0.59 157 x0.87 219 x1.22 292 x1.62 371 x2.06
190 112 x0.59 162 x0.86 226 x1.19 300 x1.58 380 x2
200 116 x0.58 168 x0.84 233 x1.16 308 x1.54 389 x1.94
210 121 x0.58 174 x0.83 239 x1.14 315 x1.5 397 x1.89
220 126 x0.57 179 x0.81 246 x1.12 322 x1.47 405 x1.84
230 130 x0.57 184 x0.8 252 x1.09 329 x1.43 413 x1.8
240 134 x0.56 190 x0.79 258 x1.07 336 x1.4 421 x1.75
250 138 x0.55 194 x0.78 263 x1.05 343 x1.37 428 x1.71
260 142 x0.55 199 x0.77 269 x1.03 349 x1.34 435 x1.67
All 83 131 191 264 344

These female standards were last updated a week ago and are based on 332,000 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 x0.35 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 45 x0.34 69 x0.53 98 x0.76 132 x1.01
140 29 x0.2 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 51 x0.34 76 x0.51 107 x0.72 142 x0.95
160 33 x0.21 53 x0.33 80 x0.5 111 x0.7 146 x0.92
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 x0.47 123 x0.65 159 x0.84
200 41 x0.21 64 x0.32 92 x0.46 126 x0.63 163 x0.82
210 43 x0.21 66 x0.32 95 x0.45 129 x0.62 167 x0.8
220 45 x0.21 68 x0.31 98 x0.45 133 x0.6 171 x0.78
230 47 x0.2 71 x0.31 101 x0.44 136 x0.59 174 x0.76
240 49 x0.2 73 x0.3 103 x0.43 139 x0.58 178 x0.74
250 51 x0.2 75 x0.3 106 x0.42 142 x0.57 181 x0.72
260 52 x0.2 77 x0.3 108 x0.42 145 x0.56 184 x0.71
All 28 48 74 107 143

These female standards were last updated a week ago and are based on 72,000 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 x0.09 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 14 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 x0.59 115 x0.82
150 17 x0.11 33 x0.22 56 x0.37 85 x0.57 119 x0.79
160 18 x0.11 35 x0.22 59 x0.37 89 x0.55 123 x0.77
170 19 x0.11 37 x0.22 61 x0.36 92 x0.54 127 x0.74
180 21 x0.12 39 x0.22 64 x0.35 95 x0.53 130 x0.72
190 22 x0.12 41 x0.21 66 x0.35 98 x0.51 133 x0.7
200 23 x0.12 42 x0.21 68 x0.34 100 x0.5 137 x0.68
210 25 x0.12 44 x0.21 70 x0.34 103 x0.49 140 x0.66
220 26 x0.12 46 x0.21 73 x0.33 105 x0.48 143 x0.65
230 27 x0.12 47 x0.21 75 x0.32 108 x0.47 145 x0.63
240 28 x0.12 49 x0.2 77 x0.32 110 x0.46 148 x0.62
250 30 x0.12 51 x0.2 79 x0.31 113 x0.45 151 x0.6
260 31 x0.12 52 x0.2 80 x0.31 115 x0.44 154 x0.59
All 14 31 54 84 119

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.

Bent Over Row Standards (female)

BW Beg. Nov. Int. Adv. Elite
90 22 x0.25 42 x0.47 69 x0.77 104 x1.15 143 x1.58
100 25 x0.25 46 x0.45 74 x0.74 109 x1.09 149 x1.49
110 27 x0.25 49 x0.44 78 x0.71 114 x1.04 155 x1.41
120 30 x0.25 52 x0.43 82 x0.68 119 x0.99 160 x1.33
130 32 x0.24 55 x0.42 85 x0.66 123 x0.95 165 x1.27
140 34 x0.24 57 x0.41 89 x0.63 127 x0.91 170 x1.21
150 36 x0.24 60 x0.4 92 x0.61 131 x0.87 174 x1.16
160 38 x0.24 63 x0.39 95 x0.59 135 x0.84 179 x1.12
170 40 x0.23 65 x0.38 98 x0.58 138 x0.81 183 x1.07
180 41 x0.23 67 x0.37 101 x0.56 141 x0.79 186 x1.04
190 43 x0.23 69 x0.37 104 x0.55 145 x0.76 190 x1
200 45 x0.22 72 x0.36 106 x0.53 148 x0.74 194 x0.97
210 47 x0.22 74 x0.35 109 x0.52 151 x0.72 197 x0.94
220 48 x0.22 76 x0.34 111 x0.51 154 x0.7 200 x0.91
230 50 x0.22 78 x0.34 114 x0.49 156 x0.68 203 x0.88
240 51 x0.21 79 x0.33 116 x0.48 159 x0.66 206 x0.86
250 53 x0.21 81 x0.33 118 x0.47 161 x0.65 209 x0.84
260 54 x0.21 83 x0.32 120 x0.46 164 x0.63 212 x0.82
All 33 58 90 129 173

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.

Power Clean Standards (female)

BW Beg. Nov. Int. Adv. Elite
90 42 x0.47 63 x0.7 90 x1 121 x1.34 155 x1.72
100 47 x0.47 68 x0.68 96 x0.96 128 x1.28 163 x1.63
110 51 x0.46 73 x0.67 101 x0.92 134 x1.22 170 x1.55
120 54 x0.45 78 x0.65 107 x0.89 140 x1.17 177 x1.47
130 58 x0.45 82 x0.63 112 x0.86 146 x1.12 183 x1.41
140 61 x0.44 86 x0.61 117 x0.83 152 x1.08 189 x1.35
150 65 x0.43 90 x0.6 121 x0.81 157 x1.04 195 x1.3
160 68 x0.42 94 x0.59 125 x0.78 162 x1.01 201 x1.25
170 71 x0.42 97 x0.57 129 x0.76 166 x0.98 206 x1.21
180 74 x0.41 101 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 x0.4 107 x0.54 141 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 x0.66 190 x0.83 233 x1.01
240 89 x0.37 119 x0.49 154 x0.64 194 x0.81 236 x0.99
250 92 x0.37 121 x0.49 157 x0.63 197 x0.79 240 x0.96
260 94 x0.36 124 x0.48 160 x0.62 201 x0.77 244 x0.94
All 60 86 118 155 195

These female standards were last updated a week ago and are based on 37,000 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.

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