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 x0.49 39 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 72 x1.19 96 x1.6 123 x2.04
65 39 x0.6 57 x0.87 78 x1.21 104 x1.6 132 x2.02
70 44 x0.62 62 x0.89 85 x1.22 112 x1.59 140 x2
75 48 x0.65 68 x0.9 92 x1.22 119 x1.59 149 x1.98
80 53 x0.66 73 x0.92 98 x1.22 126 x1.58 157 x1.96
85 58 x0.68 79 x0.92 104 x1.22 133 x1.57 164 x1.93
90 62 x0.69 84 x0.93 110 x1.22 140 x1.55 172 x1.91
95 66 x0.7 89 x0.93 116 x1.22 146 x1.54 179 x1.88
100 71 x0.71 94 x0.94 121 x1.21 153 x1.53 186 x1.86
105 75 x0.71 98 x0.94 127 x1.21 159 x1.51 192 x1.83
110 79 x0.72 103 x0.94 132 x1.2 165 x1.5 199 x1.81
115 83 x0.72 108 x0.94 137 x1.19 170 x1.48 205 x1.79
120 87 x0.72 112 x0.93 142 x1.19 176 x1.47 211 x1.76
125 91 x0.72 116 x0.93 147 x1.18 181 x1.45 217 x1.74
130 94 x0.73 121 x0.93 152 x1.17 187 x1.44 223 x1.72
135 98 x0.73 125 x0.93 157 x1.16 192 x1.42 229 x1.7
140 102 x0.73 129 x0.92 161 x1.15 197 x1.41 234 x1.67
All 47 69 98 131 168

These male standards were last updated 3 hours ago and are based on 1,415,000 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 x0.89 66 x1.32 93 x1.87 125 x2.51 160 x3.21
55 52 x0.94 75 x1.36 104 x1.89 138 x2.5 174 x3.16
60 59 x0.98 84 x1.39 114 x1.9 149 x2.48 187 x3.12
65 66 x1.01 92 x1.41 124 x1.9 160 x2.46 199 x3.06
70 73 x1.04 100 x1.43 133 x1.9 171 x2.44 211 x3.01
75 79 x1.06 108 x1.43 142 x1.89 181 x2.41 222 x2.96
80 86 x1.07 115 x1.44 150 x1.88 190 x2.38 233 x2.91
85 92 x1.08 122 x1.44 159 x1.87 200 x2.35 243 x2.86
90 98 x1.09 129 x1.44 167 x1.85 209 x2.32 253 x2.81
95 104 x1.1 136 x1.43 175 x1.84 217 x2.29 263 x2.77
100 110 x1.1 143 x1.43 182 x1.82 226 x2.26 272 x2.72
105 116 x1.1 150 x1.42 189 x1.8 234 x2.23 281 x2.68
110 121 x1.1 156 x1.42 197 x1.79 242 x2.2 290 x2.63
115 127 x1.1 162 x1.41 203 x1.77 250 x2.17 298 x2.59
120 132 x1.1 168 x1.4 210 x1.75 257 x2.14 306 x2.55
125 137 x1.1 174 x1.39 217 x1.73 264 x2.11 314 x2.51
130 143 x1.1 180 x1.38 223 x1.72 271 x2.09 322 x2.48
135 148 x1.09 185 x1.37 229 x1.7 278 x2.06 329 x2.44
140 153 x1.09 191 x1.36 236 x1.68 285 x2.04 337 x2.4
All 79 111 151 198 248

These male standards were last updated a week ago and are based on 913,000 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 x0.66 52 x1.04 76 x1.52 104 x2.08 136 x2.71
55 40 x0.72 60 x1.09 85 x1.55 115 x2.1 148 x2.7
60 46 x0.77 68 x1.13 95 x1.58 126 x2.1 161 x2.68
65 53 x0.81 75 x1.16 104 x1.6 137 x2.1 172 x2.65
70 59 x0.84 83 x1.18 112 x1.61 147 x2.09 183 x2.62
75 65 x0.86 90 x1.2 121 x1.61 156 x2.08 194 x2.59
80 71 x0.89 97 x1.21 129 x1.61 165 x2.07 204 x2.55
85 77 x0.9 104 x1.22 137 x1.61 174 x2.05 214 x2.52
90 82 x0.92 111 x1.23 144 x1.61 183 x2.03 224 x2.49
95 88 x0.93 117 x1.23 152 x1.6 191 x2.01 233 x2.45
100 94 x0.94 123 x1.23 159 x1.59 199 x1.99 242 x2.42
105 99 x0.94 130 x1.23 166 x1.58 207 x1.97 250 x2.39
110 104 x0.95 136 x1.23 173 x1.57 215 x1.95 259 x2.35
115 110 x0.95 142 x1.23 180 x1.56 222 x1.93 267 x2.32
120 115 x0.95 147 x1.23 186 x1.55 229 x1.91 275 x2.29
125 120 x0.96 153 x1.22 192 x1.54 236 x1.89 283 x2.26
130 124 x0.96 159 x1.22 199 x1.53 243 x1.87 290 x2.23
135 129 x0.96 164 x1.21 205 x1.52 250 x1.85 297 x2.2
140 134 x0.96 169 x1.21 211 x1.5 256 x1.83 304 x2.17
All 63 93 129 172 218

These male standards were last updated a week ago and are based on 907,000 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 x1.08 72 x1.44
55 18 x0.33 29 x0.52 43 x0.78 60 x1.09 78 x1.42
60 21 x0.35 33 x0.54 48 x0.79 65 x1.09 85 x1.41
65 24 x0.37 36 x0.56 52 x0.8 70 x1.08 91 x1.39
70 27 x0.39 40 x0.57 56 x0.81 76 x1.08 96 x1.38
75 30 x0.4 44 x0.58 61 x0.81 80 x1.07 102 x1.36
80 33 x0.41 47 x0.59 65 x0.81 85 x1.06 107 x1.34
85 36 x0.42 51 x0.59 69 x0.81 90 x1.05 112 x1.32
90 39 x0.43 54 x0.6 73 x0.81 94 x1.04 117 x1.3
95 41 x0.44 57 x0.6 76 x0.8 98 x1.03 122 x1.28
100 44 x0.44 60 x0.6 80 x0.8 102 x1.02 126 x1.26
105 47 x0.44 63 x0.6 83 x0.79 106 x1.01 131 x1.25
110 49 x0.45 66 x0.6 87 x0.79 110 x1 135 x1.23
115 52 x0.45 69 x0.6 90 x0.78 114 x0.99 139 x1.21
120 54 x0.45 72 x0.6 94 x0.78 118 x0.98 143 x1.19
125 57 x0.45 75 x0.6 97 x0.77 121 x0.97 147 x1.18
130 59 x0.45 78 x0.6 100 x0.77 125 x0.96 151 x1.16
135 61 x0.45 80 x0.59 103 x0.76 128 x0.95 155 x1.15
140 64 x0.46 83 x0.59 106 x0.76 131 x0.94 159 x1.13
All 30 45 65 88 113

These male standards were last updated a week ago and are based on 344,000 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 31 x0.61 47 x0.93 65 x1.3
55 11 x0.19 20 x0.37 34 x0.61 51 x0.92 70 x1.27
60 12 x0.21 23 x0.38 37 x0.62 54 x0.91 74 x1.24
65 14 x0.22 25 x0.39 40 x0.61 58 x0.89 79 x1.21
70 16 x0.23 27 x0.39 43 x0.61 61 x0.88 83 x1.18
75 18 x0.23 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 22 x0.25 36 x0.4 53 x0.59 74 x0.82 97 x1.08
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 43 x0.39 62 x0.57 85 x0.77 109 x0.99
115 30 x0.26 45 x0.39 64 x0.56 87 x0.76 112 x0.97
120 31 x0.26 47 x0.39 66 x0.55 89 x0.74 114 x0.95
125 33 x0.26 49 x0.39 68 x0.55 92 x0.73 117 x0.94
130 34 x0.26 50 x0.39 70 x0.54 94 x0.72 120 x0.92
135 35 x0.26 52 x0.38 72 x0.54 96 x0.71 122 x0.9
140 37 x0.26 53 x0.38 74 x0.53 98 x0.7 125 x0.89
All 17 30 47 68 92

These male standards were last updated a week ago and are based on 187,000 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 x1.03 72 x1.44 95 x1.9
55 25 x0.46 39 x0.71 58 x1.05 79 x1.44 104 x1.88
60 29 x0.48 44 x0.74 64 x1.06 86 x1.44 111 x1.86
65 33 x0.51 49 x0.75 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 44 x0.55 63 x0.78 85 x1.07 111 x1.39 140 x1.75
85 48 x0.56 67 x0.79 90 x1.06 117 x1.38 146 x1.72
90 51 x0.57 71 x0.79 95 x1.06 123 x1.36 152 x1.69
95 55 x0.58 75 x0.79 100 x1.05 128 x1.35 158 x1.66
100 58 x0.58 79 x0.79 104 x1.04 133 x1.33 164 x1.64
105 61 x0.59 83 x0.79 109 x1.04 138 x1.31 169 x1.61
110 65 x0.59 87 x0.79 113 x1.03 143 x1.3 175 x1.59
115 68 x0.59 90 x0.79 117 x1.02 148 x1.28 180 x1.56
120 71 x0.59 94 x0.78 121 x1.01 152 x1.27 185 x1.54
125 74 x0.59 97 x0.78 125 x1 157 x1.25 190 x1.52
130 77 x0.59 101 x0.78 129 x0.99 161 x1.24 195 x1.5
135 80 x0.59 104 x0.77 133 x0.98 165 x1.22 199 x1.48
140 83 x0.59 107 x0.77 137 x0.98 169 x1.21 204 x1.46
All 40 60 85 114 146

These male standards were last updated a week ago and are based on 127,000 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 30 x0.6 43 x0.87 60 x1.2 80 x1.59 101 x2.02
55 34 x0.62 48 x0.88 66 x1.2 86 x1.57 108 x1.97
60 38 x0.63 53 x0.88 71 x1.19 92 x1.54 115 x1.92
65 42 x0.64 57 x0.88 77 x1.18 98 x1.51 122 x1.87
70 46 x0.65 62 x0.88 81 x1.16 104 x1.48 128 x1.83
75 49 x0.65 66 x0.88 86 x1.15 109 x1.46 134 x1.78
80 53 x0.66 70 x0.87 91 x1.14 114 x1.43 139 x1.74
85 56 x0.66 74 x0.87 95 x1.12 119 x1.4 145 x1.71
90 59 x0.66 78 x0.86 99 x1.11 124 x1.38 150 x1.67
95 62 x0.66 81 x0.85 104 x1.09 129 x1.35 155 x1.63
100 65 x0.65 85 x0.85 108 x1.08 133 x1.33 160 x1.6
105 68 x0.65 88 x0.84 111 x1.06 137 x1.31 165 x1.57
110 71 x0.65 91 x0.83 115 x1.05 142 x1.29 169 x1.54
115 74 x0.65 95 x0.82 119 x1.03 146 x1.27 174 x1.51
120 77 x0.64 98 x0.82 122 x1.02 149 x1.25 178 x1.48
125 80 x0.64 101 x0.81 126 x1.01 153 x1.23 182 x1.46
130 82 x0.63 104 x0.8 129 x0.99 157 x1.21 186 x1.43
135 85 x0.63 107 x0.79 132 x0.98 160 x1.19 190 x1.41
140 88 x0.63 110 x0.78 135 x0.97 164 x1.17 194 x1.38
All 49 68 91 118 147

These male standards were last updated a week ago and are based on 105,000 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.