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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.

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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 71 x0.79 111 x1.23 157 x1.75
100 23 x0.23 46 x0.46 79 x0.79 121 x1.21 169 x1.69
110 27 x0.25 52 x0.48 87 x0.79 130 x1.18 180 x1.64
120 32 x0.26 58 x0.48 94 x0.78 139 x1.16 190 x1.59
130 36 x0.27 63 x0.49 101 x0.78 148 x1.14 200 x1.54
140 40 x0.28 69 x0.49 108 x0.77 156 x1.11 209 x1.5
150 43 x0.29 74 x0.49 114 x0.76 163 x1.09 218 x1.45
160 47 x0.3 79 x0.49 120 x0.75 170 x1.07 227 x1.42
170 51 x0.3 83 x0.49 126 x0.74 177 x1.04 235 x1.38
180 55 x0.3 88 x0.49 132 x0.73 184 x1.02 242 x1.35
190 58 x0.31 93 x0.49 137 x0.72 191 x1 250 x1.31
200 62 x0.31 97 x0.48 143 x0.71 197 x0.98 257 x1.28
210 65 x0.31 101 x0.48 148 x0.7 203 x0.97 264 x1.26
220 68 x0.31 105 x0.48 153 x0.69 209 x0.95 270 x1.23
230 72 x0.31 109 x0.48 157 x0.68 214 x0.93 277 x1.2
240 75 x0.31 113 x0.47 162 x0.68 220 x0.92 283 x1.18
250 78 x0.31 117 x0.47 167 x0.67 225 x0.9 289 x1.16
260 81 x0.31 121 x0.46 171 x0.66 230 x0.89 295 x1.13
All 38 69 111 164 223

These female standards were last updated 2 weeks ago and are based on 357,000 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 x0.44 71 x0.79 114 x1.26 167 x1.85 226 x2.52
100 46 x0.46 79 x0.79 124 x1.24 179 x1.79 241 x2.41
110 51 x0.47 87 x0.79 134 x1.22 191 x1.73 254 x2.31
120 57 x0.48 94 x0.79 143 x1.19 201 x1.68 267 x2.22
130 63 x0.48 101 x0.78 152 x1.17 212 x1.63 279 x2.14
140 68 x0.49 108 x0.77 160 x1.14 222 x1.58 290 x2.07
150 73 x0.49 115 x0.76 168 x1.12 231 x1.54 301 x2
160 78 x0.49 121 x0.76 175 x1.1 240 x1.5 311 x1.94
170 83 x0.49 127 x0.75 183 x1.07 248 x1.46 320 x1.88
180 88 x0.49 133 x0.74 190 x1.05 256 x1.42 329 x1.83
190 93 x0.49 138 x0.73 196 x1.03 264 x1.39 338 x1.78
200 97 x0.49 144 x0.72 203 x1.01 272 x1.36 347 x1.73
210 101 x0.48 149 x0.71 209 x1 279 x1.33 355 x1.69
220 106 x0.48 154 x0.7 215 x0.98 286 x1.3 363 x1.65
230 110 x0.48 159 x0.69 221 x0.96 293 x1.27 371 x1.61
240 114 x0.47 164 x0.68 227 x0.94 299 x1.25 378 x1.57
250 118 x0.47 169 x0.68 232 x0.93 306 x1.22 385 x1.54
260 122 x0.47 173 x0.67 238 x0.91 312 x1.2 392 x1.51
All 65 107 161 227 300

These female standards were last updated a week ago and are based on 391,000 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 54 x0.6 90 x1 139 x1.54 198 x2.2 264 x2.93
100 61 x0.61 99 x0.99 150 x1.5 211 x2.11 279 x2.79
110 67 x0.61 108 x0.98 161 x1.46 224 x2.03 294 x2.67
120 74 x0.62 116 x0.97 171 x1.42 235 x1.96 307 x2.56
130 80 x0.62 124 x0.95 180 x1.38 246 x1.89 319 x2.46
140 86 x0.61 131 x0.94 189 x1.35 257 x1.83 331 x2.37
150 92 x0.61 138 x0.92 197 x1.32 267 x1.78 343 x2.28
160 97 x0.61 145 x0.91 205 x1.28 276 x1.73 353 x2.21
170 103 x0.6 152 x0.89 213 x1.25 285 x1.68 363 x2.14
180 108 x0.6 158 x0.88 221 x1.23 294 x1.63 373 x2.07
190 113 x0.59 164 x0.86 228 x1.2 302 x1.59 382 x2.01
200 118 x0.59 170 x0.85 235 x1.17 310 x1.55 391 x1.96
210 123 x0.58 176 x0.84 241 x1.15 317 x1.51 400 x1.9
220 127 x0.58 181 x0.82 248 x1.13 325 x1.48 408 x1.85
230 132 x0.57 186 x0.81 254 x1.1 332 x1.44 416 x1.81
240 136 x0.57 192 x0.8 260 x1.08 339 x1.41 424 x1.77
250 140 x0.56 197 x0.79 266 x1.06 345 x1.38 431 x1.72
260 144 x0.56 201 x0.77 272 x1.04 352 x1.35 438 x1.69
All 84 132 193 265 345

These female standards were last updated a week ago and are based on 382,000 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 x0.86 107 x1.19
100 19 x0.19 35 x0.35 56 x0.56 83 x0.83 114 x1.14
110 22 x0.2 38 x0.35 61 x0.55 89 x0.81 120 x1.1
120 24 x0.2 42 x0.35 65 x0.54 94 x0.78 126 x1.05
130 26 x0.2 45 x0.34 69 x0.53 99 x0.76 132 x1.01
140 29 x0.21 48 x0.34 73 x0.52 103 x0.74 137 x0.98
150 31 x0.21 51 x0.34 77 x0.51 108 x0.72 142 x0.95
160 33 x0.21 54 x0.34 80 x0.5 112 x0.7 147 x0.92
170 36 x0.21 56 x0.33 83 x0.49 116 x0.68 151 x0.89
180 38 x0.21 59 x0.33 87 x0.48 119 x0.66 156 x0.87
190 40 x0.21 62 x0.32 90 x0.47 123 x0.65 160 x0.84
200 42 x0.21 64 x0.32 93 x0.46 127 x0.63 164 x0.82
210 44 x0.21 67 x0.32 96 x0.46 130 x0.62 168 x0.8
220 46 x0.21 69 x0.31 98 x0.45 133 x0.61 171 x0.78
230 47 x0.21 71 x0.31 101 x0.44 136 x0.59 175 x0.76
240 49 x0.21 73 x0.31 104 x0.43 139 x0.58 178 x0.74
250 51 x0.2 76 x0.3 106 x0.43 142 x0.57 182 x0.73
260 53 x0.2 78 x0.3 109 x0.42 145 x0.56 185 x0.71
All 28 48 75 107 143

These female standards were last updated a week ago and are based on 81,000 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 92 x1.02
100 9 x0.09 21 x0.21 41 x0.41 67 x0.67 98 x0.98
110 10 x0.09 24 x0.22 45 x0.4 71 x0.65 103 x0.94
120 12 x0.1 26 x0.22 48 x0.4 75 x0.63 108 x0.9
130 13 x0.1 29 x0.22 51 x0.39 79 x0.61 112 x0.86
140 15 x0.11 31 x0.22 54 x0.38 83 x0.59 117 x0.83
150 16 x0.11 33 x0.22 56 x0.38 86 x0.58 121 x0.81
160 18 x0.11 35 x0.22 59 x0.37 90 x0.56 125 x0.78
170 19 x0.11 37 x0.22 62 x0.36 93 x0.55 128 x0.76
180 21 x0.11 39 x0.22 64 x0.36 96 x0.53 132 x0.73
190 22 x0.12 41 x0.21 67 x0.35 99 x0.52 135 x0.71
200 23 x0.12 43 x0.21 69 x0.34 102 x0.51 139 x0.69
210 25 x0.12 44 x0.21 71 x0.34 104 x0.5 142 x0.67
220 26 x0.12 46 x0.21 73 x0.33 107 x0.49 145 x0.66
230 27 x0.12 48 x0.21 75 x0.33 109 x0.48 148 x0.64
240 28 x0.12 49 x0.21 77 x0.32 112 x0.47 151 x0.63
250 29 x0.12 51 x0.2 79 x0.32 114 x0.46 153 x0.61
260 31 x0.12 52 x0.2 81 x0.31 116 x0.45 156 x0.6
All 14 31 54 85 120

These female standards were last updated a week ago and are based on 31,000 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 23 x0.25 42 x0.47 70 x0.78 104 x1.16 143 x1.59
100 25 x0.25 46 x0.46 74 x0.74 109 x1.09 149 x1.49
110 28 x0.25 49 x0.45 79 x0.71 115 x1.04 155 x1.41
120 30 x0.25 52 x0.44 82 x0.69 119 x0.99 161 x1.34
130 32 x0.25 55 x0.43 86 x0.66 124 x0.95 166 x1.28
140 34 x0.25 58 x0.42 90 x0.64 128 x0.91 171 x1.22
150 36 x0.24 61 x0.41 93 x0.62 132 x0.88 175 x1.17
160 38 x0.24 63 x0.4 96 x0.6 136 x0.85 180 x1.12
170 40 x0.24 66 x0.39 99 x0.58 139 x0.82 184 x1.08
180 42 x0.23 68 x0.38 102 x0.57 143 x0.79 188 x1.04
190 44 x0.23 70 x0.37 105 x0.55 146 x0.77 192 x1.01
200 46 x0.23 73 x0.36 108 x0.54 149 x0.75 195 x0.98
210 47 x0.23 75 x0.36 110 x0.52 152 x0.72 199 x0.95
220 49 x0.22 77 x0.35 113 x0.51 155 x0.7 202 x0.92
230 51 x0.22 79 x0.34 115 x0.5 158 x0.69 205 x0.89
240 52 x0.22 81 x0.34 117 x0.49 161 x0.67 208 x0.87
250 54 x0.21 83 x0.33 120 x0.48 163 x0.65 211 x0.85
260 55 x0.21 84 x0.32 122 x0.47 166 x0.64 214 x0.82
All 34 58 91 130 175

These female standards were last updated a week ago and are based on 31,000 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 x0.46 63 x0.7 90 x0.99 121 x1.35 156 x1.73
100 46 x0.46 68 x0.68 96 x0.96 128 x1.28 164 x1.64
110 50 x0.45 73 x0.66 102 x0.92 135 x1.23 171 x1.56
120 54 x0.45 78 x0.65 107 x0.89 141 x1.18 178 x1.49
130 57 x0.44 82 x0.63 112 x0.86 147 x1.13 185 x1.42
140 61 x0.44 86 x0.61 117 x0.84 153 x1.09 191 x1.37
150 64 x0.43 90 x0.6 122 x0.81 158 x1.05 197 x1.31
160 68 x0.42 94 x0.59 126 x0.79 163 x1.02 203 x1.27
170 71 x0.42 97 x0.57 130 x0.77 168 x0.99 208 x1.22
180 74 x0.41 101 x0.56 134 x0.75 172 x0.96 213 x1.18
190 76 x0.4 104 x0.55 138 x0.73 177 x0.93 218 x1.15
200 79 x0.4 108 x0.54 142 x0.71 181 x0.9 223 x1.11
210 82 x0.39 111 x0.53 145 x0.69 185 x0.88 227 x1.08
220 85 x0.38 114 x0.52 149 x0.68 189 x0.86 232 x1.05
230 87 x0.38 117 x0.51 152 x0.66 193 x0.84 236 x1.02
240 90 x0.37 119 x0.5 156 x0.65 196 x0.82 240 x1
250 92 x0.37 122 x0.49 159 x0.63 200 x0.8 244 x0.97
260 94 x0.36 125 x0.48 162 x0.62 203 x0.78 247 x0.95
All 60 86 119 156 197

These female standards were last updated 2 weeks ago and are based on 41,000 filtered lifts.

Note: these barbell standards include the weight of the bar, normally 20 kg / 44 lb.

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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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