Male Strength Standards (lb)

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

BWBeg.Nov.Int.Adv.Elite
1105384125173226
1206397140191247
13073109154208266
14083121169224285
15093133182240302
160102144196255319
170112155209270336
180121166221284352
190130177234298367
200139187246312382
210148197257325397
220156207269338411
230165217280350425
240173227291362438
250181236301374451
260190245312386464
270197254322397476
280205263332408488
290213272341419500
300220280351429511
310228289360439523
AgeBeg.Nov.Int.Adv.Elite
1588131185248317
20101150211284363
25103154217291372
30103154217291372
35103154217291372
40103154217291372
4598146206276353
5092137193259331
5585127179240306
6078115163219280
6570104147198253
706394132177227
755684118159203
805075106142181
85456795127163
90416085115146
lb
lb
years old

Squat Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
11074114167229298
12087131187252324
130100147206274349
140113162224295373
150125177242316396
160138192259336418
170150207276355439
180162221292373460
190174235308391479
200186248323408499
210197261338425517
220209274353442535
230220287367457553
240230299381473570
250241311395488586
260251323408503603
270262335421517618
280272346434531634
290282357446545649
300291368459559664
310301379470572678
AgeBeg.Nov.Int.Adv.Elite
15120175244324411
20138201279371471
25141206287381483
30141206287381483
35141206287381483
40141206287381483
45134195272361458
50126183255339430
55116170236314398
60106155216286363
6596140195259328
7086126175232294
7577112156208263
8069100140186235
856290125166211
905681113150190
lb
lb
years old

Deadlift Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
11096144204275352
120111162225300380
130126179246323407
140140197266346433
150154213286368457
160168229304389481
170181245322410503
180195261340430525
190208275357449546
200220290373467567
210233304389485587
220245318405503606
230257332420520624
240268345435536642
250280358450552660
260291370464568677
270302383478583694
280313395491598710
290323407504613726
300333418517627741
310344430530641756
AgeBeg.Nov.Int.Adv.Elite
15147209286375470
20169240327429538
25173246336440552
30173246336440552
35173246336440552
40173246336440552
45164233319417524
50154219299392492
55142202277362455
60130185252331415
65118167228299375
70105150205268336
7594134183240301
8084120164214269
8576107147192241
906897132173217
lb
lb
years old

Shoulder Press Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110325483117156
120396292129169
1304570102140181
1405177111150194
1505785120161205
1606392128170216
1706999136180227
18075106145189238
19080113152198248
20086119160207257
21091126168215267
22097132175224276
230102138182232285
240107144189239293
250112150196247302
260117156202254310
270122161209262318
280127167215269326
290132173221276333
300136178227282341
310141183233289348
AgeBeg.Nov.Int.Adv.Elite
155685121164211
206497138187241
256699142192248
306699142192248
356699142192248
406699142192248
456294135182235
505888126171220
555482117158204
604975107145186
65456796131168
70406187117151
75365477105135
8032486994121
8529436284108
902639567697
lb
lb
years old

Barbell Curl Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
110203967102142
120234473110151
130274979117160
140305485124169
150345891131177
160376397138184
1704167102145192
1804472108151199
1904776113157206
2005080118163213
2105484122168219
2205788127174225
2306091131179231
2406395136184237
2506699140189243
26069102144194248
27071106148199254
28074109152203259
29077112156208264
30080115160212269
31082119164217274
AgeBeg.Nov.Int.Adv.Elite
15325688127171
203764101145195
253866103149201
303866103149201
353866103149201
403866103149201
45366398141190
50345992133179
55315485123165
60295078112151
65264570101136
7023406391122
7521365681109
801932507398
851729456588
901526415979
lb
lb
years old

Bent Over Row Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
1104674111156206
1205485124171223
1306295137186240
14070105148200255
15078115160213271
16086124171226285
17094134182238299
180102143193251313
190109152203262326
200117160213274338
210124169223285351
220131177232295362
230138185242306374
240145193251316385
250152201259326396
260158208268335407
270165216276345417
280171223285354427
290177230293363437
300183237301372447
310189244308380456
AgeBeg.Nov.Int.Adv.Elite
1576113160215275
2087130183246315
2589133188253323
3089133188253323
3589133188253323
4089133188253323
4585126179240307
5080119168225288
5574110155208266
6067100141190243
656190128172220
705481115154197
754973103138176
80446592123158
85395882110141
90355274100127
lb
lb
years old

Power Clean Standards (male)

By Weight and Age

BWBeg.Nov.Int.Adv.Elite
1106192132179230
12069102144192245
13077112155205260
14085121166218274
15092130176230288
160100139187241300
170107147196253313
180114155206263325
190121163215274336
200127171224283347
210134178232293358
220140186241302368
230146193249311378
240152200256320388
250158207264329397
260164213272337406
270170220279345415
280175226286353424
290181232293361432
300186238300368441
310191244306376449
AgeBeg.Nov.Int.Adv.Elite
1587125172227286
20100143197260327
25102147202266336
30102147202266336
35102147202266336
40102147202266336
4597139192253319
5091131180237299
5584121167219277
6077110152200252
6570100137181228
706290123162205
755680110145183
80507299130164
85456488116147
90405880105132
lb
lb
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.