Male Strength Standards (lb)
| Strength Level | Goblet Squat | Dumbbell Upright Row |
|---|---|---|
| Beginner | 30 lb | 11 lb |
| Novice | 56 lb | 29 lb |
| Intermediate | 93 lb | 57 lb |
| Advanced | 140 lb | 95 lb |
| Elite | 192 lb | 141 lb |
Female Strength Standards (lb)
| Strength Level | Goblet Squat | Dumbbell Upright Row |
|---|---|---|
| Beginner | 20 lb | 12 lb |
| Novice | 37 lb | 22 lb |
| Intermediate | 58 lb | 36 lb |
| Advanced | 85 lb | 53 lb |
| Elite | 115 lb | 73 lb |