Register Log In

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.

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
110 53 x0.48 84 x0.77 125 x1.13 173 x1.57 227 x2.06
120 63 x0.53 97 x0.81 140 x1.16 191 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 x0.86 169 x1.2 224 x1.6 284 x2.03
150 92 x0.62 133 x0.88 182 x1.22 240 x1.6 302 x2.01
160 102 x0.64 144 x0.9 196 x1.22 255 x1.59 319 x2
170 111 x0.66 155 x0.91 209 x1.23 270 x1.59 336 x1.98
180 121 x0.67 166 x0.92 221 x1.23 284 x1.58 352 x1.95
190 130 x0.68 177 x0.93 233 x1.23 298 x1.57 367 x1.93
200 139 x0.69 187 x0.94 245 x1.23 312 x1.56 382 x1.91
210 148 x0.7 197 x0.94 257 x1.22 325 x1.55 397 x1.89
220 156 x0.71 207 x0.94 268 x1.22 337 x1.53 411 x1.87
230 165 x0.72 217 x0.94 279 x1.21 350 x1.52 424 x1.84
240 173 x0.72 226 x0.94 290 x1.21 362 x1.51 438 x1.82
250 181 x0.72 236 x0.94 301 x1.2 374 x1.49 450 x1.8
260 189 x0.73 245 x0.94 311 x1.2 385 x1.48 463 x1.78
270 197 x0.73 254 x0.94 321 x1.19 396 x1.47 475 x1.76
280 205 x0.73 263 x0.94 331 x1.18 407 x1.45 487 x1.74
290 212 x0.73 271 x0.94 341 x1.17 418 x1.44 499 x1.72
300 220 x0.73 280 x0.93 350 x1.17 428 x1.43 510 x1.7
310 227 x0.73 288 x0.93 359 x1.16 439 x1.41 522 x1.68
All 103 153 217 291 372

These male standards were last updated 4 days ago and are based on 2,396,000 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 x0.67 114 x1.04 167 x1.52 229 x2.09 298 x2.71
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 324 x2.7
130 100 x0.77 147 x1.13 205 x1.58 274 x2.11 349 x2.68
140 113 x0.8 162 x1.16 224 x1.6 295 x2.11 373 x2.66
150 125 x0.83 177 x1.18 241 x1.61 316 x2.1 395 x2.64
160 138 x0.86 192 x1.2 259 x1.62 335 x2.09 417 x2.61
170 150 x0.88 206 x1.21 275 x1.62 354 x2.08 439 x2.58
180 162 x0.9 221 x1.23 292 x1.62 373 x2.07 459 x2.55
190 174 x0.91 234 x1.23 307 x1.62 390 x2.05 479 x2.52
200 185 x0.93 248 x1.24 323 x1.61 408 x2.04 498 x2.49
210 197 x0.94 261 x1.24 338 x1.61 424 x2.02 516 x2.46
220 208 x0.95 274 x1.24 352 x1.6 441 x2 534 x2.43
230 219 x0.95 286 x1.24 367 x1.59 457 x1.99 552 x2.4
240 230 x0.96 299 x1.24 380 x1.58 472 x1.97 569 x2.37
250 240 x0.96 311 x1.24 394 x1.58 487 x1.95 586 x2.34
260 251 x0.96 322 x1.24 407 x1.57 502 x1.93 602 x2.31
270 261 x0.97 334 x1.24 420 x1.56 516 x1.91 617 x2.29
280 271 x0.97 345 x1.23 433 x1.55 530 x1.89 633 x2.26
290 281 x0.97 356 x1.23 445 x1.54 544 x1.88 648 x2.23
300 290 x0.97 367 x1.22 457 x1.52 558 x1.86 662 x2.21
310 300 x0.97 378 x1.22 469 x1.51 571 x1.84 677 x2.18
All 141 206 286 380 482

These male standards were last updated 3 days ago and are based on 1,544,000 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 96 x0.88 144 x1.31 205 x1.86 275 x2.5 353 x3.21
120 111 x0.93 162 x1.35 226 x1.88 300 x2.5 381 x3.17
130 126 x0.97 180 x1.38 246 x1.9 324 x2.49 407 x3.13
140 140 x1 197 x1.4 266 x1.9 346 x2.47 433 x3.09
150 154 x1.03 213 x1.42 285 x1.9 368 x2.45 457 x3.05
160 168 x1.05 229 x1.43 304 x1.9 389 x2.43 480 x3
170 181 x1.07 245 x1.44 322 x1.89 409 x2.41 503 x2.96
180 194 x1.08 260 x1.44 339 x1.88 429 x2.38 524 x2.91
190 207 x1.09 275 x1.45 356 x1.87 448 x2.36 545 x2.87
200 220 x1.1 289 x1.45 372 x1.86 466 x2.33 565 x2.83
210 232 x1.1 303 x1.44 388 x1.85 484 x2.3 585 x2.79
220 244 x1.11 317 x1.44 404 x1.84 501 x2.28 604 x2.75
230 256 x1.11 330 x1.44 419 x1.82 518 x2.25 622 x2.71
240 267 x1.11 343 x1.43 434 x1.81 534 x2.23 640 x2.67
250 278 x1.11 356 x1.42 448 x1.79 550 x2.2 658 x2.63
260 289 x1.11 369 x1.42 462 x1.78 566 x2.18 675 x2.59
270 300 x1.11 381 x1.41 476 x1.76 581 x2.15 691 x2.56
280 311 x1.11 393 x1.4 489 x1.75 596 x2.13 707 x2.53
290 321 x1.11 404 x1.39 502 x1.73 610 x2.1 723 x2.49
300 332 x1.1 416 x1.39 515 x1.72 624 x2.08 738 x2.46
310 342 x1.1 427 x1.38 527 x1.7 638 x2.06 753 x2.43
All 173 246 335 439 550

These male standards were last updated 3 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.

Shoulder Press Standards (male)

BW Beg. Nov. Int. Adv. Elite
110 32 x0.3 54 x0.49 83 x0.75 117 x1.07 156 x1.42
120 39 x0.32 62 x0.52 92 x0.77 129 x1.07 169 x1.41
130 45 x0.34 70 x0.54 102 x0.78 140 x1.08 182 x1.4
140 51 x0.36 77 x0.55 111 x0.79 151 x1.08 194 x1.39
150 57 x0.38 85 x0.57 120 x0.8 161 x1.07 206 x1.37
160 63 x0.39 92 x0.58 128 x0.8 171 x1.07 217 x1.35
170 69 x0.4 99 x0.58 137 x0.8 180 x1.06 228 x1.34
180 75 x0.41 106 x0.59 145 x0.8 190 x1.05 238 x1.32
190 80 x0.42 113 x0.59 153 x0.8 199 x1.05 248 x1.31
200 86 x0.43 119 x0.6 160 x0.8 207 x1.04 258 x1.29
210 91 x0.43 126 x0.6 168 x0.8 216 x1.03 267 x1.27
220 97 x0.44 132 x0.6 175 x0.8 224 x1.02 276 x1.26
230 102 x0.44 138 x0.6 182 x0.79 232 x1.01 285 x1.24
240 107 x0.45 144 x0.6 189 x0.79 240 x1 294 x1.22
250 112 x0.45 150 x0.6 196 x0.78 247 x0.99 302 x1.21
260 117 x0.45 156 x0.6 202 x0.78 255 x0.98 310 x1.19
270 122 x0.45 162 x0.6 209 x0.77 262 x0.97 318 x1.18
280 127 x0.45 167 x0.6 215 x0.77 269 x0.96 326 x1.17
290 132 x0.45 173 x0.6 221 x0.76 276 x0.95 334 x1.15
300 137 x0.46 178 x0.59 227 x0.76 283 x0.94 341 x1.14
310 141 x0.46 183 x0.59 233 x0.75 289 x0.93 349 x1.12
All 66 99 142 193 248

These male standards were last updated 3 days ago and are based on 529,000 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 x0.61 102 x0.92 142 x1.29
120 23 x0.19 44 x0.37 73 x0.61 110 x0.91 151 x1.26
130 27 x0.21 49 x0.38 80 x0.61 117 x0.9 160 x1.23
140 30 x0.22 54 x0.38 86 x0.61 125 x0.89 169 x1.21
150 34 x0.23 58 x0.39 91 x0.61 132 x0.88 177 x1.18
160 37 x0.23 63 x0.39 97 x0.61 138 x0.86 185 x1.15
170 41 x0.24 67 x0.4 102 x0.6 145 x0.85 192 x1.13
180 44 x0.24 72 x0.4 108 x0.6 151 x0.84 199 x1.11
190 47 x0.25 76 x0.4 113 x0.59 157 x0.83 206 x1.09
200 51 x0.25 80 x0.4 118 x0.59 163 x0.81 213 x1.06
210 54 x0.26 84 x0.4 122 x0.58 169 x0.8 219 x1.04
220 57 x0.26 88 x0.4 127 x0.58 174 x0.79 226 x1.03
230 60 x0.26 91 x0.4 132 x0.57 179 x0.78 232 x1.01
240 63 x0.26 95 x0.4 136 x0.57 184 x0.77 237 x0.99
250 66 x0.26 99 x0.39 140 x0.56 189 x0.76 243 x0.97
260 69 x0.26 102 x0.39 145 x0.56 194 x0.75 249 x0.96
270 71 x0.26 106 x0.39 149 x0.55 199 x0.74 254 x0.94
280 74 x0.27 109 x0.39 153 x0.55 204 x0.73 259 x0.93
290 77 x0.27 112 x0.39 157 x0.54 208 x0.72 264 x0.91
300 80 x0.27 116 x0.39 160 x0.53 213 x0.71 269 x0.9
310 82 x0.27 119 x0.38 164 x0.53 217 x0.7 274 x0.88
All 38 66 103 149 201

These male standards were last updated 3 days ago and are based on 276,000 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 74 x0.68 112 x1.02 157 x1.42 206 x1.88
120 54 x0.45 85 x0.71 124 x1.04 172 x1.43 224 x1.86
130 62 x0.48 95 x0.73 137 x1.05 186 x1.43 240 x1.85
140 70 x0.5 105 x0.75 149 x1.06 200 x1.43 256 x1.83
150 78 x0.52 115 x0.76 160 x1.07 213 x1.42 271 x1.81
160 86 x0.54 124 x0.78 171 x1.07 226 x1.41 285 x1.78
170 94 x0.55 133 x0.78 182 x1.07 238 x1.4 299 x1.76
180 102 x0.56 142 x0.79 193 x1.07 250 x1.39 313 x1.74
190 109 x0.57 151 x0.8 203 x1.07 262 x1.38 326 x1.71
200 116 x0.58 160 x0.8 213 x1.06 273 x1.37 338 x1.69
210 124 x0.59 168 x0.8 223 x1.06 284 x1.35 350 x1.67
220 131 x0.59 176 x0.8 232 x1.05 295 x1.34 362 x1.65
230 138 x0.6 185 x0.8 241 x1.05 305 x1.33 374 x1.62
240 144 x0.6 192 x0.8 250 x1.04 315 x1.31 385 x1.6
250 151 x0.6 200 x0.8 259 x1.04 325 x1.3 396 x1.58
260 158 x0.61 208 x0.8 267 x1.03 335 x1.29 406 x1.56
270 164 x0.61 215 x0.8 276 x1.02 344 x1.27 417 x1.54
280 170 x0.61 222 x0.79 284 x1.01 353 x1.26 427 x1.52
290 177 x0.61 229 x0.79 292 x1.01 362 x1.25 436 x1.5
300 183 x0.61 236 x0.79 300 x1 371 x1.24 446 x1.49
310 189 x0.61 243 x0.78 308 x0.99 380 x1.22 455 x1.47
All 89 133 188 253 323

These male standards were last updated 3 days ago and are based on 194,000 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 62 x0.56 93 x0.84 132 x1.2 178 x1.62 228 x2.07
120 70 x0.58 103 x0.86 144 x1.2 192 x1.6 244 x2.03
130 78 x0.6 112 x0.86 155 x1.19 205 x1.57 258 x1.99
140 86 x0.61 122 x0.87 166 x1.18 217 x1.55 272 x1.94
150 93 x0.62 130 x0.87 176 x1.18 229 x1.53 286 x1.9
160 101 x0.63 139 x0.87 186 x1.16 240 x1.5 298 x1.86
170 108 x0.63 148 x0.87 196 x1.15 251 x1.48 310 x1.83
180 115 x0.64 156 x0.86 205 x1.14 262 x1.45 322 x1.79
190 121 x0.64 164 x0.86 214 x1.13 272 x1.43 334 x1.76
200 128 x0.64 171 x0.86 223 x1.12 282 x1.41 344 x1.72
210 134 x0.64 179 x0.85 232 x1.1 291 x1.39 355 x1.69
220 141 x0.64 186 x0.84 240 x1.09 301 x1.37 365 x1.66
230 147 x0.64 193 x0.84 248 x1.08 310 x1.35 375 x1.63
240 153 x0.64 200 x0.83 256 x1.07 318 x1.33 385 x1.6
250 159 x0.64 207 x0.83 263 x1.05 327 x1.31 394 x1.58
260 165 x0.63 213 x0.82 271 x1.04 335 x1.29 403 x1.55
270 170 x0.63 220 x0.81 278 x1.03 343 x1.27 412 x1.53
280 176 x0.63 226 x0.81 285 x1.02 351 x1.25 420 x1.5
290 181 x0.62 232 x0.8 292 x1.01 359 x1.24 429 x1.48
300 187 x0.62 238 x0.79 299 x1 366 x1.22 437 x1.46
310 192 x0.62 244 x0.79 305 x0.98 373 x1.2 445 x1.43
All 103 147 202 265 334

These male standards were last updated 4 days ago and are based on 146,000 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.