Male Strength Standards (lb)

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.

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Select your weight unit: Kilograms (kg) Pounds (lb)
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Bench Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 53 x0.48 85 x0.77 125 x1.14 173 x1.58 227 x2.06
120 63 x0.53 97 x0.81 140 x1.17 191 x1.59 247 x2.06
130 73 x0.56 109 x0.84 154 x1.19 208 x1.6 266 x2.05
140 83 x0.59 121 x0.86 168 x1.2 224 x1.6 284 x2.03
150 92 x0.62 132 x0.88 182 x1.21 240 x1.6 302 x2.01
160 102 x0.64 144 x0.9 195 x1.22 255 x1.59 319 x1.99
170 111 x0.65 155 x0.91 208 x1.22 269 x1.58 335 x1.97
180 120 x0.67 165 x0.92 221 x1.22 283 x1.57 351 x1.95
190 129 x0.68 176 x0.93 233 x1.22 297 x1.56 366 x1.93
200 138 x0.69 186 x0.93 244 x1.22 311 x1.55 381 x1.9
210 147 x0.7 196 x0.93 256 x1.22 323 x1.54 395 x1.88
220 155 x0.71 206 x0.94 267 x1.21 336 x1.53 409 x1.86
230 164 x0.71 216 x0.94 278 x1.21 348 x1.51 423 x1.84
240 172 x0.72 225 x0.94 289 x1.2 360 x1.5 436 x1.82
250 180 x0.72 234 x0.94 299 x1.2 372 x1.49 449 x1.79
260 188 x0.72 243 x0.94 309 x1.19 383 x1.47 461 x1.77
270 196 x0.72 252 x0.93 319 x1.18 394 x1.46 473 x1.75
280 203 x0.73 261 x0.93 329 x1.18 405 x1.45 485 x1.73
290 211 x0.73 269 x0.93 339 x1.17 416 x1.43 497 x1.71
300 218 x0.73 278 x0.93 348 x1.16 426 x1.42 508 x1.69
310 225 x0.73 286 x0.92 357 x1.15 436 x1.41 519 x1.67
All 103 153 216 290 370

These male standards were last updated 2 days ago and are based on 1,537,000 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
110 98 x0.89 145 x1.32 206 x1.87 276 x2.51 353 x3.21
120 112 x0.94 163 x1.36 227 x1.89 300 x2.5 381 x3.17
130 127 x0.97 180 x1.39 247 x1.9 324 x2.49 407 x3.13
140 141 x1.01 197 x1.41 266 x1.9 346 x2.47 432 x3.08
150 155 x1.03 213 x1.42 285 x1.9 367 x2.45 455 x3.04
160 168 x1.05 229 x1.43 303 x1.9 388 x2.42 478 x2.99
170 181 x1.07 244 x1.44 321 x1.89 408 x2.4 500 x2.94
180 194 x1.08 259 x1.44 338 x1.88 427 x2.37 522 x2.9
190 207 x1.09 274 x1.44 354 x1.87 446 x2.34 542 x2.85
200 219 x1.09 288 x1.44 371 x1.85 463 x2.32 562 x2.81
210 231 x1.1 302 x1.44 386 x1.84 481 x2.29 581 x2.77
220 243 x1.1 315 x1.43 401 x1.82 498 x2.26 600 x2.73
230 254 x1.1 328 x1.43 416 x1.81 514 x2.24 618 x2.69
240 265 x1.11 341 x1.42 430 x1.79 530 x2.21 635 x2.65
250 276 x1.11 354 x1.41 444 x1.78 546 x2.18 652 x2.61
260 287 x1.1 366 x1.41 458 x1.76 561 x2.16 669 x2.57
270 298 x1.1 378 x1.4 472 x1.75 576 x2.13 685 x2.54
280 308 x1.1 389 x1.39 485 x1.73 590 x2.11 701 x2.5
290 318 x1.1 401 x1.38 497 x1.72 604 x2.08 716 x2.47
300 329 x1.1 412 x1.37 510 x1.7 618 x2.06 731 x2.44
310 338 x1.09 423 x1.36 522 x1.68 631 x2.04 746 x2.41
All 173 245 334 436 547

These male standards were last updated 2 days ago and are based on 1,008,000 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
110 73 x0.66 114 x1.04 167 x1.51 229 x2.08 298 x2.71
120 86 x0.72 130 x1.08 186 x1.55 252 x2.1 324 x2.7
130 99 x0.76 146 x1.12 205 x1.57 274 x2.1 348 x2.68
140 112 x0.8 161 x1.15 223 x1.59 295 x2.1 372 x2.66
150 124 x0.83 176 x1.18 241 x1.6 315 x2.1 395 x2.63
160 137 x0.85 191 x1.19 258 x1.61 334 x2.09 417 x2.6
170 149 x0.88 205 x1.21 274 x1.61 353 x2.08 438 x2.57
180 161 x0.89 219 x1.22 290 x1.61 371 x2.06 458 x2.54
190 173 x0.91 233 x1.23 306 x1.61 389 x2.05 478 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 x2.01 515 x2.45
220 206 x0.94 272 x1.24 351 x1.59 439 x2 533 x2.42
230 217 x0.94 285 x1.24 365 x1.59 455 x1.98 550 x2.39
240 228 x0.95 297 x1.24 379 x1.58 470 x1.96 567 x2.36
250 238 x0.95 309 x1.23 392 x1.57 485 x1.94 584 x2.34
260 249 x0.96 320 x1.23 405 x1.56 500 x1.92 600 x2.31
270 259 x0.96 332 x1.23 418 x1.55 514 x1.9 615 x2.28
280 269 x0.96 343 x1.23 431 x1.54 528 x1.89 631 x2.25
290 278 x0.96 354 x1.22 443 x1.53 542 x1.87 646 x2.23
300 288 x0.96 365 x1.22 455 x1.52 555 x1.85 660 x2.2
310 297 x0.96 375 x1.21 467 x1.51 568 x1.83 674 x2.18
All 140 204 285 379 481

These male standards were last updated 2 days ago and are based on 1,002,000 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
110 33 x0.3 55 x0.5 83 x0.76 118 x1.08 157 x1.43
120 39 x0.32 63 x0.52 93 x0.78 130 x1.08 171 x1.42
130 45 x0.35 70 x0.54 103 x0.79 141 x1.08 183 x1.41
140 51 x0.37 78 x0.56 112 x0.8 152 x1.08 196 x1.4
150 57 x0.38 85 x0.57 121 x0.8 162 x1.08 207 x1.38
160 63 x0.4 93 x0.58 129 x0.81 172 x1.07 218 x1.36
170 69 x0.41 100 x0.59 137 x0.81 181 x1.07 229 x1.35
180 75 x0.42 106 x0.59 146 x0.81 191 x1.06 240 x1.33
190 81 x0.42 113 x0.6 153 x0.81 200 x1.05 250 x1.31
200 86 x0.43 120 x0.6 161 x0.81 208 x1.04 259 x1.3
210 92 x0.44 126 x0.6 169 x0.8 217 x1.03 269 x1.28
220 97 x0.44 133 x0.6 176 x0.8 225 x1.02 278 x1.26
230 102 x0.44 139 x0.6 183 x0.8 233 x1.01 287 x1.25
240 107 x0.45 145 x0.6 190 x0.79 241 x1 295 x1.23
250 112 x0.45 151 x0.6 197 x0.79 249 x0.99 304 x1.22
260 117 x0.45 156 x0.6 203 x0.78 256 x0.98 312 x1.2
270 122 x0.45 162 x0.6 210 x0.78 263 x0.97 320 x1.19
280 127 x0.45 168 x0.6 216 x0.77 270 x0.97 328 x1.17
290 132 x0.46 173 x0.6 222 x0.77 277 x0.96 335 x1.16
300 137 x0.46 178 x0.59 228 x0.76 284 x0.95 343 x1.14
310 141 x0.46 184 x0.59 234 x0.75 291 x0.94 350 x1.13
All 66 100 143 194 249

These male standards were last updated yesterday and are based on 378,000 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
110 20 x0.18 39 x0.36 67 x0.61 103 x0.93 143 x1.3
120 23 x0.19 44 x0.37 74 x0.61 111 x0.92 153 x1.27
130 27 x0.21 49 x0.38 80 x0.61 118 x0.91 162 x1.24
140 30 x0.22 54 x0.38 86 x0.61 125 x0.9 170 x1.22
150 34 x0.22 58 x0.39 92 x0.61 132 x0.88 178 x1.19
160 37 x0.23 63 x0.39 97 x0.61 139 x0.87 186 x1.16
170 40 x0.24 67 x0.4 103 x0.6 146 x0.86 193 x1.14
180 44 x0.24 72 x0.4 108 x0.6 152 x0.84 201 x1.11
190 47 x0.25 76 x0.4 113 x0.59 158 x0.83 207 x1.09
200 50 x0.25 80 x0.4 118 x0.59 164 x0.82 214 x1.07
210 53 x0.25 84 x0.4 123 x0.58 169 x0.81 221 x1.05
220 56 x0.26 87 x0.4 127 x0.58 175 x0.79 227 x1.03
230 59 x0.26 91 x0.4 132 x0.57 180 x0.78 233 x1.01
240 62 x0.26 95 x0.4 136 x0.57 185 x0.77 239 x0.99
250 65 x0.26 98 x0.39 141 x0.56 190 x0.76 244 x0.98
260 68 x0.26 102 x0.39 145 x0.56 195 x0.75 250 x0.96
270 71 x0.26 105 x0.39 149 x0.55 200 x0.74 255 x0.94
280 74 x0.26 109 x0.39 153 x0.55 204 x0.73 260 x0.93
290 76 x0.26 112 x0.39 157 x0.54 209 x0.72 265 x0.91
300 79 x0.26 115 x0.38 160 x0.53 213 x0.71 270 x0.9
310 82 x0.26 118 x0.38 164 x0.53 217 x0.7 275 x0.89
All 38 66 104 150 202

These male standards were last updated yesterday and are based on 202,000 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
110 46 x0.42 75 x0.68 113 x1.03 158 x1.44 209 x1.9
120 54 x0.45 85 x0.71 125 x1.04 173 x1.44 226 x1.88
130 62 x0.48 95 x0.73 137 x1.06 187 x1.44 242 x1.86
140 70 x0.5 105 x0.75 149 x1.06 201 x1.43 257 x1.84
150 78 x0.52 114 x0.76 160 x1.07 214 x1.42 272 x1.81
160 85 x0.53 124 x0.77 171 x1.07 226 x1.41 286 x1.79
170 93 x0.55 133 x0.78 182 x1.07 238 x1.4 300 x1.76
180 100 x0.56 141 x0.79 192 x1.07 250 x1.39 313 x1.74
190 108 x0.57 150 x0.79 202 x1.06 261 x1.38 326 x1.71
200 115 x0.57 158 x0.79 211 x1.06 272 x1.36 338 x1.69
210 122 x0.58 166 x0.79 221 x1.05 283 x1.35 350 x1.67
220 128 x0.58 174 x0.79 230 x1.05 293 x1.33 361 x1.64
230 135 x0.59 182 x0.79 239 x1.04 304 x1.32 372 x1.62
240 142 x0.59 190 x0.79 248 x1.03 313 x1.31 383 x1.6
250 148 x0.59 197 x0.79 256 x1.02 323 x1.29 394 x1.58
260 154 x0.59 205 x0.79 265 x1.02 332 x1.28 404 x1.55
270 161 x0.59 212 x0.78 273 x1.01 341 x1.26 414 x1.53
280 167 x0.6 219 x0.78 281 x1 350 x1.25 424 x1.51
290 173 x0.6 226 x0.78 288 x0.99 359 x1.24 433 x1.49
300 179 x0.6 232 x0.77 296 x0.99 367 x1.22 443 x1.48
310 184 x0.59 239 x0.77 303 x0.98 376 x1.21 452 x1.46
All 89 132 187 252 323

These male standards were last updated yesterday and are based on 138,000 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
110 66 x0.6 95 x0.87 133 x1.21 176 x1.6 223 x2.03
120 74 x0.61 105 x0.88 144 x1.2 189 x1.58 238 x1.98
130 82 x0.63 115 x0.88 155 x1.19 202 x1.55 252 x1.94
140 89 x0.64 124 x0.88 166 x1.18 214 x1.53 266 x1.9
150 97 x0.64 132 x0.88 176 x1.17 225 x1.5 278 x1.85
160 104 x0.65 141 x0.88 185 x1.16 236 x1.48 290 x1.82
170 111 x0.65 149 x0.88 195 x1.15 247 x1.45 302 x1.78
180 118 x0.65 157 x0.87 204 x1.13 257 x1.43 313 x1.74
190 124 x0.65 164 x0.87 213 x1.12 267 x1.4 324 x1.71
200 131 x0.65 172 x0.86 221 x1.1 276 x1.38 335 x1.67
210 137 x0.65 179 x0.85 229 x1.09 285 x1.36 345 x1.64
220 143 x0.65 186 x0.85 237 x1.08 294 x1.34 354 x1.61
230 149 x0.65 193 x0.84 245 x1.06 303 x1.32 364 x1.58
240 155 x0.65 200 x0.83 252 x1.05 311 x1.3 373 x1.55
250 161 x0.64 206 x0.82 260 x1.04 319 x1.28 382 x1.53
260 167 x0.64 213 x0.82 267 x1.03 327 x1.26 390 x1.5
270 172 x0.64 219 x0.81 274 x1.01 335 x1.24 399 x1.48
280 178 x0.63 225 x0.8 281 x1 342 x1.22 407 x1.45
290 183 x0.63 231 x0.8 287 x0.99 350 x1.21 415 x1.43
300 188 x0.63 237 x0.79 294 x0.98 357 x1.19 423 x1.41
310 193 x0.62 242 x0.78 300 x0.97 364 x1.17 430 x1.39
All 107 149 201 260 325

These male standards were last updated 2 days ago and are based on 112,000 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.