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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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Select your weight unit: Kilograms (kg) Pounds (lb)
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Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 24 x0.48 38 x0.77 57 x1.13 79 x1.57 103 x2.06
55 29 x0.53 45 x0.81 64 x1.17 87 x1.59 113 x2.05
60 34 x0.57 51 x0.84 72 x1.19 96 x1.6 123 x2.04
65 39 x0.6 57 x0.87 79 x1.21 104 x1.6 132 x2.03
70 44 x0.63 62 x0.89 85 x1.22 112 x1.6 141 x2.01
75 49 x0.65 68 x0.91 92 x1.23 119 x1.59 149 x1.99
80 53 x0.67 74 x0.92 98 x1.23 127 x1.58 157 x1.96
85 58 x0.68 79 x0.93 105 x1.23 134 x1.57 165 x1.94
90 62 x0.69 84 x0.94 111 x1.23 141 x1.56 172 x1.92
95 67 x0.7 89 x0.94 116 x1.23 147 x1.55 180 x1.89
100 71 x0.71 94 x0.94 122 x1.22 153 x1.53 187 x1.87
105 75 x0.72 99 x0.94 128 x1.22 160 x1.52 194 x1.84
110 80 x0.72 104 x0.94 133 x1.21 166 x1.51 200 x1.82
115 84 x0.73 109 x0.94 138 x1.2 172 x1.49 207 x1.8
120 88 x0.73 113 x0.94 143 x1.2 177 x1.48 213 x1.77
125 92 x0.73 118 x0.94 148 x1.19 183 x1.46 219 x1.75
130 95 x0.73 122 x0.94 153 x1.18 188 x1.45 225 x1.73
135 99 x0.73 126 x0.94 158 x1.17 194 x1.43 231 x1.71
140 103 x0.73 130 x0.93 163 x1.16 199 x1.42 236 x1.69
All 47 70 98 132 169

These male standards were last updated a week ago and are based on 2,687,000 filtered lifts.

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

Squat Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 33 x0.67 52 x1.04 76 x1.52 104 x2.09 136 x2.71
55 40 x0.73 60 x1.09 86 x1.56 116 x2.1 149 x2.7
60 47 x0.78 68 x1.14 95 x1.59 127 x2.11 161 x2.68
65 53 x0.82 76 x1.17 104 x1.6 137 x2.11 173 x2.66
70 59 x0.85 83 x1.19 113 x1.61 147 x2.1 184 x2.63
75 66 x0.87 91 x1.21 122 x1.62 157 x2.09 195 x2.6
80 72 x0.9 98 x1.22 130 x1.62 166 x2.08 205 x2.56
85 78 x0.91 105 x1.23 138 x1.62 175 x2.06 215 x2.53
90 83 x0.93 112 x1.24 146 x1.62 184 x2.04 225 x2.5
95 89 x0.94 118 x1.24 153 x1.61 192 x2.03 234 x2.46
100 95 x0.95 125 x1.25 160 x1.6 201 x2.01 243 x2.43
105 100 x0.96 131 x1.25 168 x1.6 209 x1.99 252 x2.4
110 106 x0.96 137 x1.25 174 x1.59 216 x1.97 260 x2.37
115 111 x0.96 143 x1.24 181 x1.58 224 x1.95 269 x2.34
120 116 x0.97 149 x1.24 188 x1.57 231 x1.93 277 x2.31
125 121 x0.97 155 x1.24 194 x1.55 238 x1.91 284 x2.28
130 126 x0.97 160 x1.23 201 x1.54 245 x1.89 292 x2.25
135 131 x0.97 166 x1.23 207 x1.53 252 x1.87 299 x2.22
140 136 x0.97 171 x1.22 213 x1.52 259 x1.85 307 x2.19
All 64 93 130 173 219

These male standards were last updated 6 days ago and are based on 1,724,000 filtered lifts.

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

Deadlift Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 44 x0.87 65 x1.31 93 x1.85 125 x2.5 160 x3.2
55 51 x0.93 74 x1.35 103 x1.88 137 x2.5 174 x3.16
60 58 x0.97 83 x1.39 114 x1.9 149 x2.48 187 x3.12
65 66 x1.01 92 x1.41 124 x1.9 160 x2.47 200 x3.08
70 73 x1.04 100 x1.43 133 x1.9 171 x2.45 212 x3.03
75 79 x1.06 108 x1.44 142 x1.9 182 x2.42 224 x2.98
80 86 x1.08 116 x1.45 151 x1.89 192 x2.4 235 x2.93
85 93 x1.09 123 x1.45 160 x1.88 201 x2.37 245 x2.89
90 99 x1.1 131 x1.45 168 x1.87 211 x2.34 256 x2.84
95 105 x1.11 138 x1.45 176 x1.86 220 x2.31 266 x2.8
100 111 x1.11 145 x1.45 184 x1.84 228 x2.28 275 x2.75
105 117 x1.12 151 x1.44 192 x1.83 237 x2.26 284 x2.71
110 123 x1.12 158 x1.44 199 x1.81 245 x2.23 293 x2.67
115 129 x1.12 164 x1.43 206 x1.79 253 x2.2 302 x2.63
120 134 x1.12 171 x1.42 213 x1.78 261 x2.17 311 x2.59
125 140 x1.12 177 x1.41 220 x1.76 268 x2.15 319 x2.55
130 145 x1.11 183 x1.4 227 x1.74 276 x2.12 327 x2.51
135 150 x1.11 188 x1.4 233 x1.73 283 x2.09 335 x2.48
140 155 x1.11 194 x1.39 240 x1.71 290 x2.07 342 x2.44
All 78 112 152 200 250

These male standards were last updated 6 days ago and are based on 1,707,000 filtered lifts.

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

Shoulder Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 15 x0.3 25 x0.49 38 x0.75 53 x1.06 71 x1.41
55 18 x0.32 29 x0.52 42 x0.77 59 x1.07 77 x1.41
60 21 x0.35 32 x0.54 47 x0.78 64 x1.07 84 x1.39
65 24 x0.37 36 x0.56 52 x0.79 70 x1.07 90 x1.38
70 27 x0.39 40 x0.57 56 x0.8 75 x1.07 95 x1.36
75 30 x0.4 43 x0.58 60 x0.8 80 x1.06 101 x1.34
80 33 x0.41 47 x0.59 64 x0.8 84 x1.05 106 x1.33
85 36 x0.42 50 x0.59 68 x0.8 89 x1.05 111 x1.31
90 39 x0.43 54 x0.6 72 x0.8 93 x1.04 116 x1.29
95 41 x0.43 57 x0.6 76 x0.8 97 x1.03 121 x1.27
100 44 x0.44 60 x0.6 79 x0.79 102 x1.02 125 x1.25
105 47 x0.44 63 x0.6 83 x0.79 106 x1.01 130 x1.24
110 49 x0.45 66 x0.6 86 x0.79 109 x1 134 x1.22
115 52 x0.45 69 x0.6 90 x0.78 113 x0.98 138 x1.2
120 54 x0.45 72 x0.6 93 x0.78 117 x0.97 142 x1.19
125 57 x0.45 75 x0.6 96 x0.77 120 x0.96 146 x1.17
130 59 x0.45 77 x0.6 99 x0.76 124 x0.95 150 x1.15
135 61 x0.45 80 x0.59 102 x0.76 127 x0.94 154 x1.14
140 64 x0.46 83 x0.59 105 x0.75 131 x0.93 157 x1.12
All 30 45 64 87 112

These male standards were last updated 6 days ago and are based on 572,000 filtered lifts.

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

Barbell Curl Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 9 x0.18 18 x0.36 30 x0.61 46 x0.92 64 x1.29
55 11 x0.19 20 x0.37 34 x0.61 50 x0.91 69 x1.26
60 13 x0.21 23 x0.38 37 x0.61 54 x0.9 73 x1.22
65 14 x0.22 25 x0.39 40 x0.61 58 x0.88 78 x1.19
70 16 x0.23 27 x0.39 43 x0.61 61 x0.87 82 x1.17
75 18 x0.24 30 x0.39 45 x0.6 64 x0.86 85 x1.14
80 19 x0.24 32 x0.4 48 x0.6 67 x0.84 89 x1.11
85 21 x0.25 34 x0.4 50 x0.59 70 x0.83 93 x1.09
90 23 x0.25 36 x0.4 53 x0.59 73 x0.82 96 x1.07
95 24 x0.26 38 x0.4 55 x0.58 76 x0.8 99 x1.04
100 26 x0.26 40 x0.4 58 x0.58 79 x0.79 102 x1.02
105 27 x0.26 42 x0.4 60 x0.57 82 x0.78 105 x1
110 29 x0.26 43 x0.4 62 x0.56 84 x0.76 108 x0.98
115 30 x0.26 45 x0.39 64 x0.56 87 x0.75 111 x0.96
120 32 x0.26 47 x0.39 66 x0.55 89 x0.74 114 x0.95
125 33 x0.26 49 x0.39 68 x0.55 91 x0.73 116 x0.93
130 34 x0.26 50 x0.39 70 x0.54 94 x0.72 119 x0.91
135 36 x0.27 52 x0.39 72 x0.54 96 x0.71 121 x0.9
140 37 x0.27 54 x0.38 74 x0.53 98 x0.7 124 x0.88
All 17 30 47 68 91

These male standards were last updated 6 days ago and are based on 295,000 filtered lifts.

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

Bent Over Row Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 21 x0.42 34 x0.68 51 x1.01 71 x1.42 94 x1.87
55 25 x0.45 39 x0.71 57 x1.04 79 x1.43 102 x1.86
60 29 x0.48 44 x0.73 63 x1.05 86 x1.43 110 x1.84
65 33 x0.51 49 x0.75 69 x1.06 93 x1.42 118 x1.82
70 37 x0.53 54 x0.77 75 x1.07 99 x1.42 126 x1.79
75 41 x0.55 59 x0.78 80 x1.07 106 x1.41 133 x1.77
80 45 x0.56 63 x0.79 86 x1.07 112 x1.4 140 x1.75
85 49 x0.57 68 x0.8 91 x1.07 118 x1.38 146 x1.72
90 52 x0.58 72 x0.8 96 x1.07 123 x1.37 153 x1.7
95 56 x0.59 76 x0.8 101 x1.06 129 x1.36 159 x1.67
100 60 x0.6 80 x0.8 106 x1.06 134 x1.34 165 x1.65
105 63 x0.6 84 x0.8 110 x1.05 139 x1.33 170 x1.62
110 66 x0.6 88 x0.8 115 x1.04 144 x1.31 176 x1.6
115 70 x0.61 92 x0.8 119 x1.04 149 x1.3 181 x1.58
120 73 x0.61 96 x0.8 123 x1.03 154 x1.28 187 x1.56
125 76 x0.61 100 x0.8 128 x1.02 159 x1.27 192 x1.53
130 79 x0.61 103 x0.79 132 x1.01 163 x1.26 197 x1.51
135 83 x0.61 107 x0.79 136 x1 168 x1.24 202 x1.49
140 86 x0.61 110 x0.79 139 x1 172 x1.23 206 x1.47
All 41 60 85 115 147

These male standards were last updated 6 days ago and are based on 210,000 filtered lifts.

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

Power Clean Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 28 x0.55 42 x0.84 60 x1.2 81 x1.62 104 x2.09
55 32 x0.58 47 x0.85 66 x1.2 88 x1.6 112 x2.04
60 36 x0.6 52 x0.86 71 x1.19 94 x1.57 119 x1.99
65 40 x0.61 56 x0.87 77 x1.18 101 x1.55 126 x1.94
70 43 x0.62 61 x0.87 82 x1.17 107 x1.52 133 x1.9
75 47 x0.63 65 x0.87 87 x1.16 112 x1.5 139 x1.86
80 50 x0.63 69 x0.86 92 x1.15 118 x1.47 145 x1.82
85 54 x0.63 73 x0.86 96 x1.13 123 x1.45 151 x1.78
90 57 x0.64 77 x0.86 101 x1.12 128 x1.42 157 x1.74
95 60 x0.64 81 x0.85 105 x1.11 133 x1.4 162 x1.71
100 64 x0.64 84 x0.84 109 x1.09 137 x1.37 167 x1.67
105 67 x0.64 88 x0.84 113 x1.08 142 x1.35 172 x1.64
110 70 x0.63 91 x0.83 117 x1.07 146 x1.33 177 x1.61
115 73 x0.63 95 x0.82 121 x1.05 151 x1.31 182 x1.58
120 76 x0.63 98 x0.82 125 x1.04 155 x1.29 186 x1.55
125 78 x0.63 101 x0.81 128 x1.03 159 x1.27 191 x1.52
130 81 x0.62 104 x0.8 132 x1.01 163 x1.25 195 x1.5
135 84 x0.62 107 x0.8 135 x1 166 x1.23 199 x1.47
140 86 x0.62 110 x0.79 139 x0.99 170 x1.21 203 x1.45
All 46 67 92 121 152

These male standards were last updated a week ago and are based on 156,000 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.