Male Strength Standards (kg)

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

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Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 23 x0.47 37 x0.75 55 x1.11 77 x1.55 102 x2.03
55 28 x0.51 43 x0.79 63 x1.14 86 x1.57 112 x2.03
60 33 x0.55 49 x0.82 70 x1.17 95 x1.58 121 x2.02
65 38 x0.58 55 x0.85 77 x1.19 103 x1.58 130 x2
70 43 x0.61 61 x0.87 84 x1.2 110 x1.58 139 x1.99
75 47 x0.63 67 x0.89 91 x1.21 118 x1.57 147 x1.97
80 52 x0.65 72 x0.9 97 x1.21 125 x1.56 155 x1.94
85 57 x0.67 78 x0.91 103 x1.21 132 x1.55 163 x1.92
90 61 x0.68 83 x0.92 109 x1.21 139 x1.54 171 x1.9
95 65 x0.69 88 x0.93 115 x1.21 145 x1.53 178 x1.87
100 70 x0.7 93 x0.93 121 x1.21 152 x1.52 185 x1.85
105 74 x0.7 98 x0.93 126 x1.2 158 x1.51 192 x1.83
110 78 x0.71 102 x0.93 131 x1.19 164 x1.49 199 x1.8
115 82 x0.71 107 x0.93 137 x1.19 170 x1.48 205 x1.78
120 86 x0.72 112 x0.93 142 x1.18 176 x1.46 211 x1.76
125 90 x0.72 116 x0.93 147 x1.17 181 x1.45 217 x1.74
130 94 x0.72 120 x0.93 152 x1.17 187 x1.44 223 x1.72
135 98 x0.72 125 x0.92 156 x1.16 192 x1.42 229 x1.7
140 101 x0.72 129 x0.92 161 x1.15 197 x1.41 235 x1.68
All 46 68 97 131 167

These male standards were last updated June and are based on 2,469,000 filtered lifts.

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

kg
kg

Squat Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 33 x0.65 51 x1.02 75 x1.49 103 x2.06 134 x2.68
55 39 x0.71 59 x1.07 84 x1.54 114 x2.08 147 x2.67
60 46 x0.76 67 x1.12 94 x1.56 125 x2.09 159 x2.66
65 52 x0.8 75 x1.15 103 x1.59 136 x2.09 171 x2.64
70 58 x0.83 82 x1.18 112 x1.6 146 x2.09 183 x2.61
75 65 x0.86 90 x1.2 120 x1.61 156 x2.08 194 x2.58
80 71 x0.88 97 x1.21 129 x1.61 165 x2.06 204 x2.55
85 77 x0.9 104 x1.22 137 x1.61 174 x2.05 214 x2.52
90 83 x0.92 111 x1.23 145 x1.61 183 x2.03 224 x2.49
95 88 x0.93 117 x1.24 152 x1.6 192 x2.02 233 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 242 x2.42
105 99 x0.95 130 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.95 136 x1.24 174 x1.58 216 x1.96 260 x2.36
115 110 x0.96 142 x1.24 181 x1.57 223 x1.94 268 x2.33
120 115 x0.96 148 x1.24 187 x1.56 231 x1.92 276 x2.3
125 120 x0.96 154 x1.23 194 x1.55 238 x1.9 284 x2.27
130 125 x0.97 160 x1.23 200 x1.54 245 x1.88 292 x2.24
135 130 x0.97 165 x1.22 206 x1.53 252 x1.86 299 x2.22
140 135 x0.97 171 x1.22 212 x1.52 258 x1.85 307 x2.19
All 63 92 129 172 218

These male standards were last updated June and are based on 1,704,000 filtered lifts.

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

kg
kg

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 43 x0.85 64 x1.28 91 x1.83 123 x2.47 158 x3.17
55 50 x0.91 73 x1.33 102 x1.86 136 x2.47 173 x3.14
60 57 x0.96 82 x1.37 113 x1.88 148 x2.47 186 x3.1
65 65 x0.99 91 x1.39 123 x1.89 159 x2.45 199 x3.06
70 72 x1.02 99 x1.41 132 x1.89 170 x2.43 211 x3.02
75 79 x1.05 107 x1.43 142 x1.89 181 x2.41 223 x2.97
80 85 x1.07 115 x1.44 151 x1.88 191 x2.39 234 x2.93
85 92 x1.08 123 x1.44 159 x1.88 201 x2.37 245 x2.89
90 98 x1.09 130 x1.45 168 x1.87 211 x2.34 256 x2.84
95 105 x1.1 137 x1.45 176 x1.85 220 x2.31 266 x2.8
100 111 x1.11 144 x1.44 184 x1.84 229 x2.29 276 x2.76
105 117 x1.11 151 x1.44 192 x1.83 237 x2.26 285 x2.72
110 123 x1.12 158 x1.44 199 x1.81 246 x2.23 294 x2.67
115 129 x1.12 164 x1.43 207 x1.8 254 x2.21 303 x2.64
120 134 x1.12 171 x1.42 214 x1.78 262 x2.18 312 x2.6
125 140 x1.12 177 x1.42 221 x1.77 269 x2.15 320 x2.56
130 145 x1.12 183 x1.41 228 x1.75 277 x2.13 328 x2.53
135 151 x1.12 189 x1.4 234 x1.74 284 x2.1 336 x2.49
140 156 x1.11 195 x1.39 241 x1.72 291 x2.08 344 x2.46
All 77 111 152 199 250

These male standards were last updated June and are based on 1,647,000 filtered lifts.

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

kg
kg

Shoulder Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 14 x0.29 24 x0.48 36 x0.73 51 x1.03 68 x1.37
55 18 x0.32 28 x0.51 41 x0.75 57 x1.04 75 x1.36
60 21 x0.34 32 x0.53 46 x0.76 63 x1.04 81 x1.35
65 24 x0.36 35 x0.55 50 x0.77 68 x1.04 87 x1.34
70 27 x0.38 39 x0.56 55 x0.78 73 x1.04 93 x1.32
75 30 x0.39 43 x0.57 59 x0.78 78 x1.04 98 x1.31
80 33 x0.41 46 x0.58 63 x0.79 82 x1.03 103 x1.29
85 35 x0.42 50 x0.58 67 x0.79 87 x1.02 108 x1.27
90 38 x0.42 53 x0.59 71 x0.79 91 x1.01 113 x1.26
95 41 x0.43 56 x0.59 74 x0.78 95 x1 118 x1.24
100 44 x0.44 59 x0.59 78 x0.78 100 x1 122 x1.22
105 46 x0.44 62 x0.59 82 x0.78 104 x0.99 127 x1.21
110 49 x0.44 65 x0.59 85 x0.77 107 x0.98 131 x1.19
115 51 x0.45 68 x0.59 88 x0.77 111 x0.97 135 x1.18
120 54 x0.45 71 x0.59 92 x0.76 115 x0.96 139 x1.16
125 56 x0.45 74 x0.59 95 x0.76 118 x0.95 143 x1.15
130 59 x0.45 77 x0.59 98 x0.75 122 x0.94 147 x1.13
135 61 x0.45 79 x0.59 101 x0.75 125 x0.93 151 x1.12
140 63 x0.45 82 x0.59 104 x0.74 129 x0.92 154 x1.1
All 29 44 63 85 110

These male standards were last updated June and are based on 559,000 filtered lifts.

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

kg
kg

Barbell Curl Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 9 x0.17 17 x0.35 30 x0.59 45 x0.9 63 x1.26
55 10 x0.19 20 x0.36 33 x0.6 49 x0.89 68 x1.23
60 12 x0.2 22 x0.37 36 x0.6 53 x0.88 72 x1.2
65 14 x0.22 25 x0.38 39 x0.6 56 x0.87 76 x1.17
70 16 x0.23 27 x0.38 42 x0.6 60 x0.85 80 x1.14
75 17 x0.23 29 x0.39 45 x0.59 63 x0.84 84 x1.12
80 19 x0.24 31 x0.39 47 x0.59 66 x0.83 88 x1.09
85 21 x0.24 33 x0.39 50 x0.59 69 x0.82 91 x1.07
90 22 x0.25 35 x0.39 52 x0.58 72 x0.8 94 x1.05
95 24 x0.25 37 x0.39 55 x0.58 75 x0.79 98 x1.03
100 26 x0.26 39 x0.39 57 x0.57 78 x0.78 101 x1.01
105 27 x0.26 41 x0.39 59 x0.56 80 x0.77 104 x0.99
110 29 x0.26 43 x0.39 61 x0.56 83 x0.75 107 x0.97
115 30 x0.26 45 x0.39 64 x0.55 86 x0.74 110 x0.95
120 31 x0.26 47 x0.39 66 x0.55 88 x0.73 112 x0.94
125 33 x0.26 48 x0.39 68 x0.54 90 x0.72 115 x0.92
130 34 x0.26 50 x0.38 70 x0.54 93 x0.71 117 x0.9
135 36 x0.26 52 x0.38 72 x0.53 95 x0.7 120 x0.89
140 37 x0.26 53 x0.38 73 x0.52 97 x0.69 122 x0.87
All 17 29 46 67 90

These male standards were last updated June and are based on 249,000 filtered lifts.

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

kg
kg

Bent Over Row Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 21 x0.41 34 x0.67 50 x1.01 71 x1.42 93 x1.87
55 25 x0.45 39 x0.71 57 x1.03 78 x1.42 102 x1.85
60 29 x0.48 44 x0.73 63 x1.05 85 x1.42 110 x1.83
65 33 x0.51 49 x0.75 69 x1.06 92 x1.42 118 x1.81
70 37 x0.53 54 x0.77 74 x1.06 99 x1.41 125 x1.79
75 41 x0.54 58 x0.78 80 x1.07 105 x1.4 132 x1.76
80 45 x0.56 63 x0.79 85 x1.07 111 x1.39 139 x1.74
85 48 x0.57 67 x0.79 90 x1.06 117 x1.38 146 x1.71
90 52 x0.58 72 x0.8 95 x1.06 123 x1.36 152 x1.69
95 56 x0.59 76 x0.8 100 x1.06 128 x1.35 158 x1.66
100 59 x0.59 80 x0.8 105 x1.05 134 x1.34 164 x1.64
105 63 x0.6 84 x0.8 110 x1.04 139 x1.32 170 x1.62
110 66 x0.6 88 x0.8 114 x1.04 144 x1.31 175 x1.59
115 69 x0.6 92 x0.8 118 x1.03 149 x1.29 181 x1.57
120 73 x0.6 95 x0.8 123 x1.02 153 x1.28 186 x1.55
125 76 x0.61 99 x0.79 127 x1.01 158 x1.26 191 x1.53
130 79 x0.61 103 x0.79 131 x1.01 162 x1.25 196 x1.51
135 82 x0.61 106 x0.79 135 x1 167 x1.24 201 x1.49
140 85 x0.61 110 x0.78 139 x0.99 171 x1.22 205 x1.47
All 40 60 85 114 146

These male standards were last updated June and are based on 205,000 filtered lifts.

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

kg
kg

Power Clean Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 27 x0.54 41 x0.82 59 x1.17 79 x1.59 102 x2.05
55 31 x0.56 46 x0.83 64 x1.17 86 x1.57 110 x2
60 35 x0.58 51 x0.84 70 x1.17 93 x1.54 117 x1.95
65 39 x0.6 55 x0.85 75 x1.16 99 x1.52 124 x1.91
70 42 x0.61 59 x0.85 81 x1.15 105 x1.5 131 x1.87
75 46 x0.61 64 x0.85 85 x1.14 110 x1.47 137 x1.83
80 49 x0.62 68 x0.85 90 x1.13 116 x1.45 143 x1.79
85 53 x0.62 72 x0.84 95 x1.11 121 x1.42 149 x1.75
90 56 x0.62 76 x0.84 99 x1.1 126 x1.4 154 x1.71
95 59 x0.63 79 x0.84 103 x1.09 131 x1.37 160 x1.68
100 63 x0.63 83 x0.83 108 x1.08 135 x1.35 165 x1.65
105 66 x0.62 87 x0.82 112 x1.06 140 x1.33 170 x1.62
110 69 x0.62 90 x0.82 115 x1.05 144 x1.31 174 x1.59
115 72 x0.62 93 x0.81 119 x1.04 148 x1.29 179 x1.56
120 74 x0.62 97 x0.8 123 x1.02 152 x1.27 184 x1.53
125 77 x0.62 100 x0.8 126 x1.01 156 x1.25 188 x1.5
130 80 x0.61 103 x0.79 130 x1 160 x1.23 192 x1.48
135 83 x0.61 106 x0.78 133 x0.99 164 x1.21 196 x1.45
140 85 x0.61 109 x0.78 137 x0.98 168 x1.2 200 x1.43
All 45 65 90 119 150

These male standards were last updated June and are based on 141,000 filtered lifts.

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

kg
kg

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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.

More Exercises

Barbell

Bench Press 13,354,000 lifts Squat 7,651,000 lifts Deadlift 7,724,000 lifts Shoulder Press 1,915,000 lifts Barbell Curl 916,000 lifts Front Squat 645,000 lifts Bent Over Row 605,000 lifts Incline Bench Press 440,000 lifts Hex Bar Deadlift 321,000 lifts Sumo Deadlift 166,000 lifts Hip Thrust 188,000 lifts Romanian Deadlift 188,000 lifts Military Press 321,000 lifts Seated Shoulder Press 44,000 lifts Close Grip Bench Press 85,000 lifts EZ Bar Curl 60,000 lifts Barbell Shrug 110,000 lifts Lying Tricep Extension 67,000 lifts Strict Curl 46 lifts Decline Bench Press 97,000 lifts Zercher Squat 41,000 lifts Pendlay Row 82,000 lifts Box Squat 52,000 lifts T-Bar Row 75,000 lifts Preacher Curl 69,000 lifts Paused Bench Press 32 lifts Rack Pull 68,000 lifts Upright Row 72,000 lifts Floor Press 45,000 lifts Barbell Reverse Lunge 22 lifts Wrist Curl 37,000 lifts Stiff Leg Deadlift 44,000 lifts Barbell Calf Raise 17 lifts Bulgarian Split Squat 38,000 lifts Barbell Lunge 40,000 lifts Tricep Extension 73,000 lifts Good Morning 54,000 lifts Split Squat 30,000 lifts Pause Squat 12 lifts Bodyweight Calf Raise 11 lifts Safety Bar Squat 10 lifts Neck Curl 9 lifts Deficit Deadlift 9 lifts Log Press 8 lifts Reverse Barbell Curl 24,000 lifts Wide Grip Bench Press 7 lifts Sumo Squat 7 lifts Single Leg Deadlift 6 lifts Neck Extension 4 lifts Barbell Glute Bridge 4 lifts Reverse Grip Bench Press 29,000 lifts Reverse Wrist Curl 28,000 lifts Pause Deadlift 3 lifts JM Press 3 lifts Ab Wheel Rollout 3 lifts Bench Pull 3 lifts Snatch Grip Deadlift 3 lifts Bench Pin Press 2 lifts Behind The Neck Press 2 lifts Barbell Hack Squat 2 lifts Landmine Press 2 lifts Landmine Squat 29,000 lifts Pin Squat 1 lift Snatch Deadlift 1 lift Barbell Front Raise 1 lift Belt Squat 1 lift Reverse Curl 1 lift Yates Row 1 lift Walking Lunge Machine Shrug Jefferson Squat Behind The Back Barbell Shrug Barbell Power Shrug Bent Arm Barbell Pullover Cheat Curl Donkey Calf Raise Viking Press Spider Curl Shoulder Pin Press Barbell Pullover Wall Ball Single Leg Romanian Deadlift Z Press Jefferson Deadlift

Bodyweight

Pull Ups 1,097,000 lifts Push Ups 564,000 lifts Dips 434,000 lifts Chin Ups 256,000 lifts Bodyweight Squat 54,000 lifts Sit Ups 64,000 lifts Handstand Push Ups 16,000 lifts Crunches 36,000 lifts Back Extension 3,000 lifts One Arm Push Ups 20,000 lifts Pistol Squat 18 lifts Diamond Push Ups 10,000 lifts Single Leg Squat 25,000 lifts Muscle Ups 59,000 lifts Glute Bridge 3,000 lifts Lunge 11,000 lifts Burpees 15,000 lifts Neutral Grip Pull Ups 5,000 lifts Hanging Leg Raise 4,000 lifts Glute Ham Raise 1,000 lifts Russian Twist 3,000 lifts Bench Dips 6 lifts One Arm Pull Ups 7,000 lifts Lying Leg Raise 2,000 lifts Inverted Row 3,000 lifts Hanging Knee Raise 5 lifts Australian Pull Ups 2 lifts Ring Muscle Ups 2 lifts Reverse Lunge 2 lifts Toes To Bar 2,000 lifts Star Jump Squat Thrust Squat Jump Side Lunge Side Crunch Roman Chair Side Bend Pike Push Up Mountain Climbers Leg Lift Jumping Jack Jump Squat Incline Push Up Incline Bench Sit Up Hip Extension Flutter Kick Floor Hip Extension Floor Hip Abduction Decline Push Up Decline Crunch Clap Pull Up Bicycle Crunch Sissy Squat Close Grip Push Up Nordic Hamstring Curl Reverse Crunches Ring Dips

Olympic

Power Clean 475,000 lifts Snatch 199,000 lifts Clean 158,000 lifts Push Press 144,000 lifts Clean and Jerk 196,000 lifts Thruster 47,000 lifts Clean and Press 136,000 lifts Hang Clean 38,000 lifts Overhead Squat 46,000 lifts Hang Power Clean 12 lifts Power Snatch 36,000 lifts Push Jerk 42,000 lifts Split Jerk 9 lifts Clean Pull 3 lifts Dumbbell Snatch 3 lifts Muscle Snatch 2 lifts Dumbbell Push Press Dumbbell High Pull Dumbbell Hang Clean Snatch Pull Clean High Pull

Dumbbell

Dumbbell Bench Press 986,000 lifts Dumbbell Curl 782,000 lifts Dumbbell Shoulder Press 486,000 lifts Incline Dumbbell Bench Press 265,000 lifts Dumbbell Row 214,000 lifts Dumbbell Lateral Raise 214,000 lifts Hammer Curl 90,000 lifts Dumbbell Fly 85,000 lifts Goblet Squat 68,000 lifts Dumbbell Bulgarian Split Squat 52,000 lifts Dumbbell Shrug 85,000 lifts Dumbbell Tricep Extension 74,000 lifts Dumbbell Floor Press 34,000 lifts Lying Dumbbell Tricep Extension 43,000 lifts Dumbbell Lunge 76,000 lifts Dumbbell Concentration Curl 59,000 lifts Dumbbell Squat 36 lifts Arnold Press 48,000 lifts Dumbbell Pullover 35,000 lifts Dumbbell Reverse Fly 30,000 lifts Dumbbell Front Raise 64,000 lifts Renegade Row 20 lifts Dumbbell Side Bend 19 lifts Dumbbell Calf Raise 19 lifts Dumbbell Deadlift 18 lifts Chest Supported Dumbbell Row 25,000 lifts Dumbbell Wrist Curl 15 lifts Dumbbell Z Press 14 lifts Dumbbell Bench Pull 13 lifts Dumbbell Romanian Deadlift 35,000 lifts Dumbbell Tricep Kickback 29,000 lifts Tate Press 11 lifts Incline Dumbbell Fly 43,000 lifts Dumbbell Upright Row 8 lifts Incline Dumbbell Curl 38,000 lifts Dumbbell Preacher Curl 7 lifts Decline Dumbbell Bench Press 30,000 lifts Close Grip Dumbbell Bench Press 4 lifts Incline Hammer Curl 3 lifts Dumbbell Incline Y Raise Seated Dumbbell Tricep Extension Seated Dumbbell Shoulder Press Dumbbell Reverse Wrist Curl Dumbbell Front Squat Decline Dumbbell Fly Dumbbell External Rotation Bent Over Dumbbell Row Seated Dumbbell Curl Zottman Curl

Machine

Sled Leg Press 439,000 lifts Horizontal Leg Press 236,000 lifts Leg Extension 156,000 lifts Chest Press 117,000 lifts Machine Chest Fly 54,000 lifts Lying Leg Curl 67,000 lifts Machine Shoulder Press 64,000 lifts Seated Leg Curl 76,000 lifts Seated Calf Raise 38,000 lifts Machine Tricep Press 20 lifts Hack Squat 48,000 lifts Machine Calf Raise 98,000 lifts Machine Bicep Curl 19 lifts Smith Machine Squat 17 lifts Machine Row 15 lifts Vertical Leg Press 97,000 lifts Close Grip Lat Pulldown 11 lifts Smith Machine Bench Press 11 lifts Seated Dip Machine 10 lifts Machine Lateral Raise 9 lifts Machine Reverse Fly 8 lifts Hip Abduction 38,000 lifts Sled Press Calf Raise 7 lifts Single Leg Press 7 lifts Hip Adduction 34,000 lifts Machine Seated Crunch 5 lifts Machine Back Extension 2 lifts Smith Machine Shrug Single Leg Seated Calf Raise Machine Tricep Extension Standing Leg Curl

Cable

Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 lifts Cable Pull Through 24,000 lifts Cable Lateral Raise 25,000 lifts Reverse Grip Tricep Pushdown 3 lifts Cable Crunch 26,000 lifts One Arm Cable Bicep Curl 23,000 lifts High Pulley Crunch 1 lift Standing Cable Crunch Overhead Cable Curl One Arm Seated Cable Row One Arm Pulldown Lying Cable Curl Incline Cable Curl Cable Upright Row Cable Shrug Cable Leg Extension Cable External Rotation Behind The Back Cable Curl Cable Reverse Fly Cable Kickback