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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 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 a week ago and are based on 2,469,000 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 x0.65 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 a week ago and are based on 1,704,000 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 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 a week ago and are based on 1,647,000 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 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 a week ago and are based on 559,000 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 x0.17 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 a week ago and are based on 249,000 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 x0.41 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 a week ago and are based on 205,000 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 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 a week ago and are based on 141,000 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.