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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Select your weight unit: Kilograms (kg) Pounds (lb)

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Bench Press Standards (male)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	51 x0.46	82 x0.74	122 x1.11	170 x1.55	223 x2.03
120	61 x0.51	94 x0.79	137 x1.14	188 x1.56	243 x2.03
130	71 x0.54	106 x0.82	151 x1.17	205 x1.57	263 x2.02
140	80 x0.57	118 x0.84	166 x1.18	221 x1.58	281 x2.01
150	90 x0.6	130 x0.87	179 x1.2	237 x1.58	299 x1.99
160	100 x0.62	141 x0.88	193 x1.2	252 x1.57	316 x1.98
170	109 x0.64	152 x0.9	206 x1.21	267 x1.57	333 x1.96
180	118 x0.66	163 x0.91	218 x1.21	281 x1.56	348 x1.94
190	127 x0.67	174 x0.91	230 x1.21	295 x1.55	364 x1.92
200	136 x0.68	184 x0.92	242 x1.21	308 x1.54	379 x1.89
210	145 x0.69	194 x0.93	254 x1.21	321 x1.53	393 x1.87
220	153 x0.7	204 x0.93	265 x1.21	334 x1.52	407 x1.85
230	162 x0.7	214 x0.93	276 x1.2	347 x1.51	421 x1.83
240	170 x0.71	223 x0.93	287 x1.2	359 x1.49	434 x1.81
250	178 x0.71	233 x0.93	298 x1.19	370 x1.48	447 x1.79
260	186 x0.72	242 x0.93	308 x1.18	382 x1.47	460 x1.77
270	194 x0.72	251 x0.93	318 x1.18	393 x1.46	472 x1.75
280	202 x0.72	260 x0.93	328 x1.17	404 x1.44	484 x1.73
290	210 x0.72	268 x0.93	338 x1.16	415 x1.43	496 x1.71
300	217 x0.72	277 x0.92	347 x1.16	425 x1.42	508 x1.69
310	224 x0.72	285 x0.92	356 x1.15	436 x1.41	519 x1.67
All	101	151	214	288	369

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	71 x0.65	112 x1.02	164 x1.49	226 x2.06	295 x2.68
120	84 x0.7	128 x1.07	184 x1.53	249 x2.08	321 x2.68
130	98 x0.75	144 x1.11	203 x1.56	271 x2.09	346 x2.66
140	110 x0.79	160 x1.14	221 x1.58	293 x2.09	370 x2.64
150	123 x0.82	175 x1.17	239 x1.59	313 x2.09	393 x2.62
160	136 x0.85	190 x1.19	256 x1.6	333 x2.08	415 x2.6
170	148 x0.87	204 x1.2	273 x1.61	352 x2.07	437 x2.57
180	160 x0.89	219 x1.21	290 x1.61	371 x2.06	457 x2.54
190	172 x0.91	233 x1.22	306 x1.61	389 x2.05	477 x2.51
200	184 x0.92	246 x1.23	321 x1.61	406 x2.03	497 x2.48
210	195 x0.93	259 x1.24	336 x1.6	423 x2.02	515 x2.45
220	207 x0.94	272 x1.24	351 x1.6	440 x2	534 x2.43
230	218 x0.95	285 x1.24	365 x1.59	456 x1.98	551 x2.4
240	229 x0.95	297 x1.24	379 x1.58	471 x1.96	569 x2.37
250	239 x0.96	310 x1.24	393 x1.57	487 x1.95	585 x2.34
260	250 x0.96	322 x1.24	407 x1.56	502 x1.93	602 x2.31
270	260 x0.96	333 x1.23	420 x1.55	516 x1.91	618 x2.29
280	270 x0.96	345 x1.23	433 x1.54	530 x1.89	633 x2.26
290	280 x0.97	356 x1.23	445 x1.53	544 x1.88	648 x2.24
300	290 x0.97	367 x1.22	457 x1.52	558 x1.86	663 x2.21
310	299 x0.97	378 x1.22	470 x1.51	571 x1.84	678 x2.19
All	139	204	284	379	481

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	93 x0.85	141 x1.28	201 x1.82	271 x2.47	349 x3.17
120	108 x0.9	159 x1.33	223 x1.85	297 x2.47	377 x3.14
130	123 x0.95	177 x1.36	243 x1.87	321 x2.47	404 x3.11
140	138 x0.98	194 x1.39	264 x1.88	344 x2.46	430 x3.07
150	152 x1.01	211 x1.41	283 x1.89	366 x2.44	455 x3.04
160	166 x1.04	228 x1.42	302 x1.89	388 x2.42	479 x3
170	180 x1.06	244 x1.43	321 x1.89	409 x2.4	502 x2.96
180	193 x1.07	259 x1.44	339 x1.88	429 x2.38	525 x2.92
190	206 x1.09	274 x1.44	356 x1.87	448 x2.36	546 x2.88
200	219 x1.1	289 x1.45	373 x1.86	467 x2.34	567 x2.84
210	232 x1.1	303 x1.45	389 x1.85	485 x2.31	587 x2.8
220	244 x1.11	318 x1.44	405 x1.84	503 x2.29	607 x2.76
230	256 x1.11	331 x1.44	421 x1.83	520 x2.26	626 x2.72
240	268 x1.12	345 x1.44	436 x1.82	537 x2.24	644 x2.68
250	280 x1.12	358 x1.43	451 x1.8	554 x2.21	662 x2.65
260	291 x1.12	371 x1.43	465 x1.79	570 x2.19	680 x2.61
270	302 x1.12	383 x1.42	479 x1.77	585 x2.17	697 x2.58
280	313 x1.12	396 x1.41	493 x1.76	600 x2.14	713 x2.55
290	324 x1.12	408 x1.41	506 x1.75	615 x2.12	729 x2.52
300	334 x1.11	420 x1.4	519 x1.73	630 x2.1	745 x2.48
310	345 x1.11	431 x1.39	532 x1.72	644 x2.08	761 x2.45
All	171	244	334	439	552

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	32 x0.29	53 x0.48	80 x0.73	113 x1.03	150 x1.37
120	38 x0.32	60 x0.5	90 x0.75	125 x1.04	163 x1.36
130	44 x0.34	68 x0.52	99 x0.76	136 x1.04	176 x1.35
140	50 x0.36	76 x0.54	108 x0.77	146 x1.04	188 x1.34
150	56 x0.37	83 x0.55	117 x0.78	156 x1.04	199 x1.33
160	62 x0.39	90 x0.56	125 x0.78	166 x1.04	210 x1.32
170	68 x0.4	97 x0.57	134 x0.79	176 x1.03	221 x1.3
180	74 x0.41	104 x0.58	142 x0.79	185 x1.03	231 x1.29
190	79 x0.42	111 x0.58	150 x0.79	194 x1.02	241 x1.27
200	85 x0.43	118 x0.59	157 x0.79	202 x1.01	251 x1.26
210	91 x0.43	124 x0.59	165 x0.78	211 x1	260 x1.24
220	96 x0.44	130 x0.59	172 x0.78	219 x1	270 x1.23
230	101 x0.44	136 x0.59	179 x0.78	227 x0.99	278 x1.21
240	106 x0.44	142 x0.59	186 x0.77	235 x0.98	287 x1.2
250	112 x0.45	148 x0.59	193 x0.77	242 x0.97	295 x1.18
260	117 x0.45	154 x0.59	199 x0.77	250 x0.96	304 x1.17
270	122 x0.45	160 x0.59	206 x0.76	257 x0.95	311 x1.15
280	126 x0.45	165 x0.59	212 x0.76	264 x0.94	319 x1.14
290	131 x0.45	171 x0.59	218 x0.75	271 x0.93	327 x1.13
300	136 x0.45	176 x0.59	224 x0.75	278 x0.93	334 x1.11
310	141 x0.45	182 x0.59	230 x0.74	284 x0.92	341 x1.1
All	65	98	139	188	242

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	19 x0.17	38 x0.35	65 x0.59	99 x0.9	138 x1.26
120	23 x0.19	43 x0.36	72 x0.6	107 x0.89	148 x1.23
130	26 x0.2	48 x0.37	78 x0.6	115 x0.88	157 x1.21
140	30 x0.21	53 x0.38	84 x0.6	122 x0.87	165 x1.18
150	33 x0.22	57 x0.38	90 x0.6	129 x0.86	173 x1.16
160	37 x0.23	62 x0.39	95 x0.59	136 x0.85	181 x1.13
170	40 x0.24	66 x0.39	101 x0.59	142 x0.84	189 x1.11
180	43 x0.24	71 x0.39	106 x0.59	148 x0.82	196 x1.09
190	47 x0.25	75 x0.39	111 x0.58	154 x0.81	203 x1.07
200	50 x0.25	79 x0.39	116 x0.58	160 x0.8	209 x1.05
210	53 x0.25	83 x0.39	121 x0.57	166 x0.79	216 x1.03
220	56 x0.26	87 x0.39	125 x0.57	171 x0.78	222 x1.01
230	59 x0.26	90 x0.39	130 x0.56	177 x0.77	228 x0.99
240	62 x0.26	94 x0.39	134 x0.56	182 x0.76	234 x0.97
250	65 x0.26	98 x0.39	139 x0.55	187 x0.75	239 x0.96
260	68 x0.26	101 x0.39	143 x0.55	192 x0.74	245 x0.94
270	71 x0.26	105 x0.39	147 x0.54	196 x0.73	250 x0.93
280	74 x0.26	108 x0.39	151 x0.54	201 x0.72	256 x0.91
290	77 x0.26	111 x0.38	155 x0.53	206 x0.71	261 x0.9
300	79 x0.26	115 x0.38	159 x0.53	210 x0.7	266 x0.89
310	82 x0.26	118 x0.38	163 x0.52	214 x0.69	270 x0.87
All	38	65	102	147	197

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	45 x0.41	74 x0.67	111 x1.01	156 x1.41	205 x1.87
120	54 x0.45	84 x0.7	124 x1.03	171 x1.42	222 x1.85
130	62 x0.48	94 x0.73	136 x1.05	185 x1.42	239 x1.84
140	70 x0.5	104 x0.75	148 x1.06	199 x1.42	254 x1.82
150	78 x0.52	114 x0.76	159 x1.06	212 x1.41	270 x1.8
160	86 x0.54	124 x0.77	170 x1.07	225 x1.41	284 x1.77
170	94 x0.55	133 x0.78	181 x1.07	237 x1.4	298 x1.75
180	101 x0.56	142 x0.79	192 x1.07	249 x1.39	311 x1.73
190	109 x0.57	151 x0.79	202 x1.06	261 x1.37	324 x1.71
200	116 x0.58	159 x0.8	212 x1.06	272 x1.36	337 x1.68
210	123 x0.59	168 x0.8	222 x1.06	283 x1.35	349 x1.66
220	130 x0.59	176 x0.8	231 x1.05	294 x1.34	361 x1.64
230	137 x0.6	184 x0.8	240 x1.04	304 x1.32	372 x1.62
240	144 x0.6	192 x0.8	249 x1.04	314 x1.31	383 x1.6
250	151 x0.6	199 x0.8	258 x1.03	324 x1.3	394 x1.58
260	157 x0.6	207 x0.8	267 x1.03	334 x1.28	405 x1.56
270	164 x0.61	214 x0.79	275 x1.02	343 x1.27	415 x1.54
280	170 x0.61	222 x0.79	283 x1.01	352 x1.26	425 x1.52
290	176 x0.61	229 x0.79	291 x1	361 x1.25	435 x1.5
300	182 x0.61	236 x0.79	299 x1	370 x1.23	445 x1.48
310	188 x0.61	242 x0.78	307 x0.99	378 x1.22	454 x1.46
All	89	132	187	252	322

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)

Show bodyweight ratios

BW	Beg.	Nov.	Int.	Adv.	Elite
110	59 x0.54	90 x0.82	129 x1.17	175 x1.59	225 x2.05
120	67 x0.56	100 x0.83	141 x1.17	188 x1.57	241 x2.01
130	75 x0.58	109 x0.84	152 x1.17	201 x1.55	255 x1.96
140	83 x0.59	118 x0.85	163 x1.16	214 x1.53	269 x1.92
150	90 x0.6	127 x0.85	173 x1.15	226 x1.51	283 x1.88
160	98 x0.61	136 x0.85	183 x1.14	237 x1.48	295 x1.85
170	105 x0.62	144 x0.85	193 x1.13	248 x1.46	308 x1.81
180	112 x0.62	152 x0.85	202 x1.12	259 x1.44	319 x1.77
190	118 x0.62	160 x0.84	211 x1.11	269 x1.42	331 x1.74
200	125 x0.62	168 x0.84	220 x1.1	279 x1.39	342 x1.71
210	131 x0.63	175 x0.84	228 x1.09	288 x1.37	352 x1.68
220	138 x0.63	183 x0.83	237 x1.08	298 x1.35	363 x1.65
230	144 x0.63	190 x0.82	245 x1.06	307 x1.33	372 x1.62
240	150 x0.62	197 x0.82	253 x1.05	316 x1.31	382 x1.59
250	156 x0.62	203 x0.81	260 x1.04	324 x1.3	391 x1.57
260	161 x0.62	210 x0.81	268 x1.03	332 x1.28	401 x1.54
270	167 x0.62	216 x0.8	275 x1.02	340 x1.26	409 x1.52
280	173 x0.62	223 x0.79	282 x1.01	348 x1.24	418 x1.49
290	178 x0.61	229 x0.79	289 x1	356 x1.23	426 x1.47
300	183 x0.61	235 x0.78	296 x0.99	363 x1.21	435 x1.45
310	188 x0.61	241 x0.78	302 x0.97	371 x1.2	443 x1.43
All	100	144	199	262	330

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.