Register Log In

Male Strength Standards (kg)

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

The Strength Level Calculator can show your exact level of strength at any bodyweight. You can also specify the number of repetitions and it will estimate your one-rep max.

Select your gender: ♂ Male ♀ Female
Select your weight unit: Kilograms (kg) Pounds (lb)
Apply age bonus:

Print This Page

Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
50 24 x0.48 38 x0.77 57 x1.14 79 x1.58 103 x2.06
55 29 x0.53 45 x0.81 64 x1.17 88 x1.59 113 x2.06
60 34 x0.57 51 x0.84 71 x1.19 96 x1.6 123 x2.04
65 39 x0.6 57 x0.87 78 x1.21 104 x1.6 132 x2.03
70 44 x0.62 62 x0.89 85 x1.22 112 x1.6 140 x2.01
75 48 x0.65 68 x0.9 92 x1.22 119 x1.59 149 x1.98
80 53 x0.66 73 x0.92 98 x1.23 126 x1.58 157 x1.96
85 58 x0.68 79 x0.93 104 x1.23 133 x1.57 165 x1.94
90 62 x0.69 84 x0.93 110 x1.22 140 x1.56 172 x1.91
95 66 x0.7 89 x0.94 116 x1.22 147 x1.54 179 x1.89
100 71 x0.71 94 x0.94 122 x1.22 153 x1.53 186 x1.86
105 75 x0.71 99 x0.94 127 x1.21 159 x1.51 193 x1.84
110 79 x0.72 103 x0.94 132 x1.2 165 x1.5 199 x1.81
115 83 x0.72 108 x0.94 138 x1.2 171 x1.49 206 x1.79
120 87 x0.72 112 x0.94 143 x1.19 176 x1.47 212 x1.77
125 91 x0.73 117 x0.93 148 x1.18 182 x1.46 218 x1.74
130 95 x0.73 121 x0.93 152 x1.17 187 x1.44 224 x1.72
135 98 x0.73 125 x0.93 157 x1.16 193 x1.43 230 x1.7
140 102 x0.73 130 x0.93 162 x1.16 198 x1.41 235 x1.68
All 47 69 98 132 168

These male standards were last updated yesterday and are based on 1,847,000 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 x2.08 135 x2.71
55 40 x0.73 60 x1.09 86 x1.56 116 x2.1 148 x2.7
60 46 x0.77 68 x1.13 95 x1.58 126 x2.11 161 x2.68
65 53 x0.81 76 x1.16 104 x1.6 137 x2.1 172 x2.65
70 59 x0.84 83 x1.19 113 x1.61 147 x2.1 184 x2.62
75 65 x0.87 90 x1.21 121 x1.62 156 x2.09 194 x2.59
80 71 x0.89 98 x1.22 129 x1.62 166 x2.07 205 x2.56
85 77 x0.91 104 x1.23 137 x1.62 175 x2.06 215 x2.52
90 83 x0.92 111 x1.24 145 x1.61 183 x2.04 224 x2.49
95 89 x0.93 118 x1.24 152 x1.61 192 x2.02 233 x2.46
100 94 x0.94 124 x1.24 160 x1.6 200 x2 242 x2.42
105 100 x0.95 130 x1.24 167 x1.59 208 x1.98 251 x2.39
110 105 x0.96 136 x1.24 174 x1.58 215 x1.96 260 x2.36
115 110 x0.96 142 x1.24 180 x1.57 223 x1.94 268 x2.33
120 115 x0.96 148 x1.24 187 x1.56 230 x1.92 276 x2.3
125 120 x0.96 154 x1.23 193 x1.55 237 x1.9 283 x2.27
130 125 x0.96 159 x1.23 200 x1.54 244 x1.88 291 x2.24
135 130 x0.96 165 x1.22 206 x1.52 251 x1.86 298 x2.21
140 135 x0.96 170 x1.22 212 x1.51 257 x1.84 305 x2.18
All 64 93 130 172 219

These male standards were last updated 5 hours ago and are based on 1,208,000 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 x0.88 66 x1.32 93 x1.86 125 x2.51 160 x3.21
55 51 x0.94 75 x1.36 104 x1.89 138 x2.5 174 x3.17
60 59 x0.98 83 x1.39 114 x1.9 149 x2.49 187 x3.12
65 66 x1.01 92 x1.41 124 x1.9 160 x2.47 200 x3.07
70 73 x1.04 100 x1.43 133 x1.9 171 x2.44 212 x3.02
75 79 x1.06 108 x1.44 142 x1.89 181 x2.42 223 x2.97
80 86 x1.07 115 x1.44 151 x1.89 191 x2.39 234 x2.92
85 92 x1.09 123 x1.44 159 x1.87 201 x2.36 244 x2.87
90 99 x1.09 130 x1.44 167 x1.86 210 x2.33 254 x2.83
95 105 x1.1 137 x1.44 175 x1.85 218 x2.3 264 x2.78
100 111 x1.11 144 x1.44 183 x1.83 227 x2.27 274 x2.74
105 116 x1.11 150 x1.43 190 x1.81 235 x2.24 283 x2.69
110 122 x1.11 157 x1.42 198 x1.8 243 x2.21 291 x2.65
115 128 x1.11 163 x1.42 205 x1.78 251 x2.18 300 x2.61
120 133 x1.11 169 x1.41 212 x1.76 259 x2.16 308 x2.57
125 138 x1.11 175 x1.4 218 x1.75 266 x2.13 316 x2.53
130 144 x1.1 181 x1.39 225 x1.73 273 x2.1 324 x2.49
135 149 x1.1 187 x1.38 231 x1.71 280 x2.08 332 x2.46
140 154 x1.1 192 x1.37 237 x1.7 287 x2.05 339 x2.42
All 79 111 152 199 249

These male standards were last updated 4 hours ago and are based on 1,211,000 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 x0.5 38 x0.76 54 x1.07 71 x1.42
55 18 x0.33 29 x0.52 43 x0.78 59 x1.08 78 x1.42
60 21 x0.35 33 x0.54 47 x0.79 65 x1.08 84 x1.4
65 24 x0.37 36 x0.56 52 x0.8 70 x1.08 90 x1.39
70 27 x0.39 40 x0.57 56 x0.8 75 x1.07 96 x1.37
75 30 x0.4 44 x0.58 60 x0.81 80 x1.07 101 x1.35
80 33 x0.41 47 x0.59 65 x0.81 85 x1.06 107 x1.33
85 36 x0.42 51 x0.59 69 x0.81 89 x1.05 112 x1.31
90 39 x0.43 54 x0.6 72 x0.8 94 x1.04 117 x1.3
95 41 x0.44 57 x0.6 76 x0.8 98 x1.03 121 x1.28
100 44 x0.44 60 x0.6 80 x0.8 102 x1.02 126 x1.26
105 47 x0.45 63 x0.6 83 x0.79 106 x1.01 130 x1.24
110 49 x0.45 66 x0.6 87 x0.79 110 x1 135 x1.22
115 52 x0.45 69 x0.6 90 x0.78 114 x0.99 139 x1.21
120 54 x0.45 72 x0.6 93 x0.78 117 x0.98 143 x1.19
125 57 x0.45 75 x0.6 97 x0.77 121 x0.97 147 x1.18
130 59 x0.46 78 x0.6 100 x0.77 125 x0.96 151 x1.16
135 62 x0.46 80 x0.6 103 x0.76 128 x0.95 154 x1.14
140 64 x0.46 83 x0.59 106 x0.76 131 x0.94 158 x1.13
All 30 45 65 88 113

These male standards were last updated 3 hours ago and are based on 437,000 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 x0.93 65 x1.3
55 11 x0.19 20 x0.37 34 x0.61 50 x0.92 70 x1.26
60 12 x0.21 23 x0.38 37 x0.61 54 x0.9 74 x1.23
65 14 x0.22 25 x0.39 40 x0.61 58 x0.89 78 x1.2
70 16 x0.23 27 x0.39 43 x0.61 61 x0.88 82 x1.17
75 18 x0.24 30 x0.39 45 x0.61 65 x0.86 86 x1.15
80 19 x0.24 32 x0.4 48 x0.6 68 x0.85 90 x1.12
85 21 x0.25 34 x0.4 51 x0.6 71 x0.83 93 x1.1
90 23 x0.25 36 x0.4 53 x0.59 74 x0.82 96 x1.07
95 24 x0.25 38 x0.4 56 x0.58 77 x0.81 100 x1.05
100 26 x0.26 40 x0.4 58 x0.58 79 x0.79 103 x1.03
105 27 x0.26 42 x0.4 60 x0.57 82 x0.78 106 x1.01
110 29 x0.26 44 x0.4 62 x0.57 84 x0.77 109 x0.99
115 30 x0.26 45 x0.39 64 x0.56 87 x0.76 112 x0.97
120 32 x0.26 47 x0.39 67 x0.55 89 x0.74 114 x0.95
125 33 x0.26 49 x0.39 69 x0.55 92 x0.73 117 x0.94
130 34 x0.26 50 x0.39 70 x0.54 94 x0.72 119 x0.92
135 36 x0.26 52 x0.39 72 x0.54 96 x0.71 122 x0.9
140 37 x0.26 54 x0.38 74 x0.53 98 x0.7 124 x0.89
All 17 30 47 68 92

These male standards were last updated an hour ago and are based on 230,000 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 x1.02 72 x1.43 95 x1.89
55 25 x0.46 39 x0.71 57 x1.04 79 x1.44 103 x1.87
60 29 x0.48 44 x0.74 63 x1.06 86 x1.44 111 x1.85
65 33 x0.51 49 x0.76 69 x1.07 93 x1.43 119 x1.83
70 37 x0.53 54 x0.77 75 x1.07 99 x1.42 126 x1.8
75 41 x0.54 58 x0.78 80 x1.07 106 x1.41 133 x1.77
80 45 x0.56 63 x0.79 85 x1.07 112 x1.39 140 x1.75
85 48 x0.57 67 x0.79 91 x1.07 117 x1.38 146 x1.72
90 52 x0.58 72 x0.79 95 x1.06 123 x1.37 152 x1.69
95 55 x0.58 76 x0.8 100 x1.06 128 x1.35 158 x1.67
100 59 x0.59 80 x0.8 105 x1.05 134 x1.34 164 x1.64
105 62 x0.59 84 x0.8 109 x1.04 139 x1.32 170 x1.62
110 66 x0.6 87 x0.79 114 x1.03 144 x1.3 175 x1.59
115 69 x0.6 91 x0.79 118 x1.03 148 x1.29 180 x1.57
120 72 x0.6 95 x0.79 122 x1.02 153 x1.27 186 x1.55
125 75 x0.6 98 x0.79 126 x1.01 158 x1.26 191 x1.52
130 78 x0.6 102 x0.78 130 x1 162 x1.25 195 x1.5
135 81 x0.6 105 x0.78 134 x0.99 166 x1.23 200 x1.48
140 84 x0.6 109 x0.78 138 x0.98 170 x1.22 205 x1.46
All 40 60 85 114 146

These male standards were last updated 1 hours ago and are based on 159,000 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 29 x0.58 43 x0.86 60 x1.2 80 x1.61 103 x2.05
55 33 x0.6 48 x0.87 66 x1.2 87 x1.58 110 x2
60 37 x0.62 53 x0.87 72 x1.19 93 x1.56 117 x1.95
65 41 x0.63 57 x0.88 77 x1.18 99 x1.53 124 x1.9
70 45 x0.64 61 x0.88 82 x1.17 105 x1.5 130 x1.86
75 48 x0.64 66 x0.87 87 x1.16 111 x1.48 136 x1.82
80 52 x0.65 70 x0.87 91 x1.14 116 x1.45 142 x1.78
85 55 x0.65 74 x0.87 96 x1.13 121 x1.42 148 x1.74
90 58 x0.65 77 x0.86 100 x1.11 126 x1.4 153 x1.7
95 62 x0.65 81 x0.85 104 x1.1 130 x1.37 158 x1.66
100 65 x0.65 85 x0.85 108 x1.08 135 x1.35 163 x1.63
105 68 x0.64 88 x0.84 112 x1.07 139 x1.33 168 x1.6
110 71 x0.64 91 x0.83 116 x1.05 144 x1.3 173 x1.57
115 74 x0.64 95 x0.82 120 x1.04 148 x1.28 177 x1.54
120 76 x0.64 98 x0.82 123 x1.03 152 x1.26 181 x1.51
125 79 x0.63 101 x0.81 127 x1.01 155 x1.24 186 x1.48
130 82 x0.63 104 x0.8 130 x1 159 x1.22 190 x1.46
135 84 x0.63 107 x0.79 133 x0.99 163 x1.21 194 x1.43
140 87 x0.62 110 x0.78 137 x0.98 166 x1.19 198 x1.41
All 48 67 91 119 149

These male standards were last updated yesterday and are based on 126,000 filtered lifts.

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

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.