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)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 24 38 57 79 103
55 29 45 64 87 113
60 34 51 72 96 123
65 39 57 79 104 132
70 44 62 85 112 141
75 49 68 92 119 149
80 53 74 98 127 157
85 58 79 105 134 165
90 62 84 111 141 172
95 67 89 116 147 180
100 71 94 122 153 187
105 75 99 128 160 194
110 80 104 133 166 200
115 84 109 138 172 207
120 88 113 143 177 213
125 92 118 148 183 219
130 95 122 153 188 225
135 99 126 158 194 231
140 103 130 163 199 236
Age Beg. Nov. Int. Adv. Elite
15 40 59 84 112 144
20 46 68 96 129 164
25 47 70 98 132 169
30 47 70 98 132 169
35 47 70 98 132 169
40 47 70 98 132 169
45 44 66 93 125 160
50 42 62 88 118 150
55 39 57 81 109 139
60 35 52 74 99 127
65 32 47 67 90 115
70 29 42 60 80 103
75 26 38 54 72 92
80 23 34 48 64 82
85 20 30 43 58 74
90 18 27 39 52 66
kg
kg
years old

Squat Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 33 52 76 104 136
55 40 60 86 116 149
60 47 68 95 127 161
65 53 76 104 137 173
70 59 83 113 147 184
75 66 91 122 157 195
80 72 98 130 166 205
85 78 105 138 175 215
90 83 112 146 184 225
95 89 118 153 192 234
100 95 125 160 201 243
105 100 131 168 209 252
110 106 137 174 216 260
115 111 143 181 224 269
120 116 149 188 231 277
125 121 155 194 238 284
130 126 160 201 245 292
135 131 166 207 252 299
140 136 171 213 259 307
Age Beg. Nov. Int. Adv. Elite
15 55 80 111 147 187
20 62 91 127 168 214
25 64 93 130 173 219
30 64 93 130 173 219
35 64 93 130 173 219
40 64 93 130 173 219
45 61 89 123 164 208
50 57 83 116 154 195
55 53 77 107 142 180
60 48 70 98 130 165
65 44 63 88 117 149
70 39 57 79 105 134
75 35 51 71 94 119
80 31 46 63 84 107
85 28 41 57 75 96
90 25 37 51 68 86
kg
kg
years old

Deadlift Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 44 65 93 125 160
55 51 74 103 137 174
60 58 83 114 149 187
65 66 92 124 160 200
70 73 100 133 171 212
75 79 108 142 182 224
80 86 116 151 192 235
85 93 123 160 201 245
90 99 131 168 211 256
95 105 138 176 220 266
100 111 145 184 228 275
105 117 151 192 237 284
110 123 158 199 245 293
115 129 164 206 253 302
120 134 171 213 261 311
125 140 177 220 268 319
130 145 183 227 276 327
135 150 188 233 283 335
140 155 194 240 290 342
Age Beg. Nov. Int. Adv. Elite
15 67 95 130 170 213
20 76 109 148 194 244
25 78 112 152 200 250
30 78 112 152 200 250
35 78 112 152 200 250
40 78 112 152 200 250
45 74 106 145 189 238
50 70 99 136 178 223
55 65 92 125 164 206
60 59 84 115 150 188
65 53 76 103 135 170
70 48 68 93 122 153
75 43 61 83 109 136
80 38 54 74 97 122
85 34 49 67 87 109
90 31 44 60 78 98
kg
kg
years old

Shoulder Press Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 15 25 38 53 71
55 18 29 42 59 77
60 21 32 47 64 84
65 24 36 52 70 90
70 27 40 56 75 95
75 30 43 60 80 101
80 33 47 64 84 106
85 36 50 68 89 111
90 39 54 72 93 116
95 41 57 76 97 121
100 44 60 79 102 125
105 47 63 83 106 130
110 49 66 86 109 134
115 52 69 90 113 138
120 54 72 93 117 142
125 57 75 96 120 146
130 59 77 99 124 150
135 61 80 102 127 154
140 64 83 105 131 157
Age Beg. Nov. Int. Adv. Elite
15 25 38 55 74 96
20 29 44 63 85 109
25 30 45 64 87 112
30 30 45 64 87 112
35 30 45 64 87 112
40 30 45 64 87 112
45 28 43 61 83 107
50 27 40 57 78 100
55 25 37 53 72 92
60 22 34 48 66 84
65 20 31 44 59 76
70 18 27 39 53 68
75 16 25 35 48 61
80 15 22 31 43 55
85 13 20 28 38 49
90 12 18 25 34 44
kg
kg
years old

Barbell Curl Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 9 18 30 46 64
55 11 20 34 50 69
60 13 23 37 54 73
65 14 25 40 58 78
70 16 27 43 61 82
75 18 30 45 64 85
80 19 32 48 67 89
85 21 34 50 70 93
90 23 36 53 73 96
95 24 38 55 76 99
100 26 40 58 79 102
105 27 42 60 82 105
110 29 43 62 84 108
115 30 45 64 87 111
120 32 47 66 89 114
125 33 49 68 91 116
130 34 50 70 94 119
135 36 52 72 96 121
140 37 54 74 98 124
Age Beg. Nov. Int. Adv. Elite
15 15 25 40 58 77
20 17 29 46 66 89
25 17 30 47 68 91
30 17 30 47 68 91
35 17 30 47 68 91
40 17 30 47 68 91
45 16 28 44 64 86
50 15 27 42 60 81
55 14 25 39 56 75
60 13 22 35 51 68
65 12 20 32 46 62
70 11 18 29 41 55
75 9 16 26 37 50
80 8 15 23 33 44
85 8 13 20 30 40
90 7 12 18 27 36
kg
kg
years old

Bent Over Row Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 21 34 51 71 94
55 25 39 57 79 102
60 29 44 63 86 110
65 33 49 69 93 118
70 37 54 75 99 126
75 41 59 80 106 133
80 45 63 86 112 140
85 49 68 91 118 146
90 52 72 96 123 153
95 56 76 101 129 159
100 60 80 106 134 165
105 63 84 110 139 170
110 66 88 115 144 176
115 70 92 119 149 181
120 73 96 123 154 187
125 76 100 128 159 192
130 79 103 132 163 197
135 83 107 136 168 202
140 86 110 139 172 206
Age Beg. Nov. Int. Adv. Elite
15 35 51 73 98 125
20 40 59 83 112 143
25 41 60 85 115 147
30 41 60 85 115 147
35 41 60 85 115 147
40 41 60 85 115 147
45 38 57 81 109 139
50 36 54 76 102 131
55 33 50 70 94 121
60 30 45 64 86 110
65 28 41 58 78 100
70 25 37 52 70 89
75 22 33 47 62 80
80 20 29 42 56 71
85 18 26 37 50 64
90 16 24 34 45 58
kg
kg
years old

Power Clean Standards (male)

By Weight and Age

BW Beg. Nov. Int. Adv. Elite
50 28 42 60 81 104
55 32 47 66 88 112
60 36 52 71 94 119
65 40 56 77 101 126
70 43 61 82 107 133
75 47 65 87 112 139
80 50 69 92 118 145
85 54 73 96 123 151
90 57 77 101 128 157
95 60 81 105 133 162
100 64 84 109 137 167
105 67 88 113 142 172
110 70 91 117 146 177
115 73 95 121 151 182
120 76 98 125 155 186
125 78 101 128 159 191
130 81 104 132 163 195
135 84 107 135 166 199
140 86 110 139 170 203
Age Beg. Nov. Int. Adv. Elite
15 40 57 78 103 130
20 45 65 89 118 148
25 46 67 92 121 152
30 46 67 92 121 152
35 46 67 92 121 152
40 46 67 92 121 152
45 44 63 87 115 145
50 41 59 82 108 136
55 38 55 76 100 125
60 35 50 69 91 115
65 32 45 62 82 103
70 28 41 56 74 93
75 25 36 50 66 83
80 23 32 45 59 74
85 20 29 40 53 67
90 18 26 36 48 60
kg
kg
years old

Rate Your Lifts Against Other People

The Strength Level Calculator can show your exact level of strength at any bodyweight.

Calculate Your Strength

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.