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
120 64 x0.53 98 x0.81 140 x1.17 191 x1.59 247 x2.05
130 74 x0.57 110 x0.84 155 x1.19 208 x1.6 266 x2.04
140 83 x0.6 121 x0.87 169 x1.21 224 x1.6 284 x2.03
150 93 x0.62 133 x0.89 182 x1.22 239 x1.6 301 x2.01
160 103 x0.64 144 x0.9 195 x1.22 255 x1.59 318 x1.99
170 112 x0.66 155 x0.91 208 x1.23 269 x1.58 334 x1.97
180 121 x0.67 166 x0.92 221 x1.23 283 x1.57 350 x1.94
190 130 x0.68 176 x0.93 233 x1.22 297 x1.56 365 x1.92
200 139 x0.69 187 x0.93 245 x1.22 310 x1.55 380 x1.9
210 147 x0.7 197 x0.94 256 x1.22 323 x1.54 394 x1.88
220 156 x0.71 207 x0.94 267 x1.21 335 x1.52 408 x1.85
230 164 x0.71 216 x0.94 278 x1.21 348 x1.51 421 x1.83
240 173 x0.72 226 x0.94 289 x1.2 360 x1.5 434 x1.81
250 181 x0.72 235 x0.94 299 x1.2 371 x1.48 447 x1.79
260 188 x0.72 244 x0.94 309 x1.19 382 x1.47 460 x1.77
270 196 x0.73 253 x0.94 319 x1.18 393 x1.46 472 x1.75
280 204 x0.73 261 x0.93 329 x1.17 404 x1.44 483 x1.73
290 211 x0.73 270 x0.93 338 x1.17 415 x1.43 495 x1.71
300 219 x0.73 278 x0.93 348 x1.16 425 x1.42 506 x1.69
310 226 x0.73 286 x0.92 357 x1.15 435 x1.4 517 x1.67
All 104 154 216 290 370

These male standards were last updated 5 days ago and are based on 1,099,000 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
120 114 x0.95 164 x1.37 227 x1.89 300 x2.5 379 x3.16
130 128 x0.98 181 x1.39 247 x1.9 323 x2.49 405 x3.12
140 142 x1.01 198 x1.41 266 x1.9 345 x2.47 430 x3.07
150 156 x1.04 214 x1.43 285 x1.9 366 x2.44 453 x3.02
160 169 x1.06 230 x1.44 303 x1.89 387 x2.42 476 x2.98
170 182 x1.07 245 x1.44 321 x1.89 406 x2.39 498 x2.93
180 195 x1.08 260 x1.44 337 x1.87 425 x2.36 519 x2.88
190 207 x1.09 274 x1.44 354 x1.86 444 x2.34 539 x2.84
200 220 x1.1 288 x1.44 370 x1.85 462 x2.31 559 x2.79
210 232 x1.1 302 x1.44 385 x1.83 479 x2.28 578 x2.75
220 243 x1.11 315 x1.43 400 x1.82 496 x2.25 596 x2.71
230 255 x1.11 328 x1.43 415 x1.8 512 x2.23 614 x2.67
240 266 x1.11 341 x1.42 429 x1.79 528 x2.2 631 x2.63
250 277 x1.11 353 x1.41 443 x1.77 543 x2.17 648 x2.59
260 287 x1.11 365 x1.4 456 x1.76 558 x2.15 664 x2.56
270 298 x1.1 377 x1.4 470 x1.74 573 x2.12 680 x2.52
280 308 x1.1 389 x1.39 483 x1.72 587 x2.1 696 x2.48
290 318 x1.1 400 x1.38 495 x1.71 601 x2.07 711 x2.45
300 328 x1.09 411 x1.37 508 x1.69 614 x2.05 726 x2.42
310 338 x1.09 422 x1.36 520 x1.68 628 x2.02 740 x2.39
All 175 246 334 435 544

These male standards were last updated 4 days ago and are based on 725,000 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
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 324 x2.7
130 100 x0.77 146 x1.13 205 x1.58 273 x2.1 348 x2.68
140 112 x0.8 162 x1.15 223 x1.59 294 x2.1 371 x2.65
150 125 x0.83 177 x1.18 240 x1.6 314 x2.09 394 x2.63
160 137 x0.86 191 x1.19 257 x1.61 333 x2.08 415 x2.6
170 149 x0.88 205 x1.21 274 x1.61 352 x2.07 436 x2.57
180 161 x0.89 219 x1.22 290 x1.61 370 x2.06 456 x2.53
190 172 x0.91 233 x1.22 305 x1.61 388 x2.04 476 x2.5
200 184 x0.92 246 x1.23 320 x1.6 405 x2.02 494 x2.47
210 195 x0.93 259 x1.23 335 x1.6 421 x2.01 513 x2.44
220 206 x0.94 271 x1.23 349 x1.59 437 x1.99 530 x2.41
230 217 x0.94 284 x1.23 363 x1.58 453 x1.97 548 x2.38
240 227 x0.95 296 x1.23 377 x1.57 468 x1.95 564 x2.35
250 238 x0.95 307 x1.23 390 x1.56 483 x1.93 580 x2.32
260 248 x0.95 319 x1.23 403 x1.55 497 x1.91 596 x2.29
270 258 x0.95 330 x1.22 416 x1.54 511 x1.89 612 x2.27
280 268 x0.96 341 x1.22 428 x1.53 525 x1.88 627 x2.24
290 277 x0.96 352 x1.21 441 x1.52 539 x1.86 641 x2.21
300 287 x0.96 363 x1.21 452 x1.51 552 x1.84 656 x2.19
310 296 x0.95 373 x1.2 464 x1.5 565 x1.82 670 x2.16
All 140 204 284 378 479

These male standards were last updated 4 days ago and are based on 724,000 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
120 40 x0.33 63 x0.53 94 x0.78 131 x1.09 172 x1.43
130 46 x0.35 71 x0.55 103 x0.8 142 x1.09 185 x1.42
140 52 x0.37 79 x0.56 113 x0.8 153 x1.09 197 x1.4
150 58 x0.39 86 x0.57 121 x0.81 163 x1.09 208 x1.39
160 64 x0.4 93 x0.58 130 x0.81 173 x1.08 219 x1.37
170 70 x0.41 100 x0.59 138 x0.81 182 x1.07 230 x1.35
180 75 x0.42 107 x0.6 146 x0.81 192 x1.06 241 x1.34
190 81 x0.43 114 x0.6 154 x0.81 201 x1.06 251 x1.32
200 87 x0.43 120 x0.6 162 x0.81 209 x1.05 260 x1.3
210 92 x0.44 127 x0.6 169 x0.81 218 x1.04 270 x1.28
220 97 x0.44 133 x0.61 177 x0.8 226 x1.03 279 x1.27
230 103 x0.45 139 x0.61 184 x0.8 234 x1.02 288 x1.25
240 108 x0.45 145 x0.61 190 x0.79 242 x1.01 296 x1.23
250 113 x0.45 151 x0.6 197 x0.79 249 x1 305 x1.22
260 118 x0.45 157 x0.6 204 x0.78 257 x0.99 313 x1.2
270 123 x0.46 163 x0.6 210 x0.78 264 x0.98 321 x1.19
280 128 x0.46 168 x0.6 217 x0.77 271 x0.97 329 x1.17
290 132 x0.46 174 x0.6 223 x0.77 278 x0.96 336 x1.16
300 137 x0.46 179 x0.6 229 x0.76 285 x0.95 344 x1.15
310 142 x0.46 184 x0.59 235 x0.76 291 x0.94 351 x1.13
All 67 101 144 195 250

These male standards were last updated 4 days ago and are based on 275,000 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
120 23 x0.19 44 x0.37 74 x0.62 111 x0.93 154 x1.28
130 27 x0.21 49 x0.38 80 x0.62 119 x0.92 163 x1.25
140 30 x0.22 54 x0.39 86 x0.62 126 x0.9 171 x1.22
150 34 x0.23 59 x0.39 92 x0.62 133 x0.89 180 x1.2
160 37 x0.23 63 x0.4 98 x0.61 140 x0.88 187 x1.17
170 41 x0.24 68 x0.4 103 x0.61 147 x0.86 195 x1.15
180 44 x0.24 72 x0.4 109 x0.6 153 x0.85 202 x1.12
190 47 x0.25 76 x0.4 114 x0.6 159 x0.84 209 x1.1
200 50 x0.25 80 x0.4 119 x0.59 165 x0.82 216 x1.08
210 54 x0.26 84 x0.4 123 x0.59 170 x0.81 222 x1.06
220 57 x0.26 88 x0.4 128 x0.58 176 x0.8 228 x1.04
230 60 x0.26 92 x0.4 133 x0.58 181 x0.79 234 x1.02
240 63 x0.26 95 x0.4 137 x0.57 186 x0.78 240 x1
250 66 x0.26 99 x0.4 141 x0.57 191 x0.77 246 x0.98
260 68 x0.26 103 x0.39 146 x0.56 196 x0.75 252 x0.97
270 71 x0.26 106 x0.39 150 x0.55 201 x0.74 257 x0.95
280 74 x0.26 109 x0.39 154 x0.55 206 x0.73 262 x0.94
290 77 x0.26 113 x0.39 158 x0.54 210 x0.72 267 x0.92
300 79 x0.26 116 x0.39 161 x0.54 215 x0.72 272 x0.91
310 82 x0.26 119 x0.38 165 x0.53 219 x0.71 277 x0.89
All 38 66 105 151 204

These male standards were last updated 3 days ago and are based on 153,000 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
120 54 x0.45 85 x0.71 125 x1.04 173 x1.44 225 x1.88
130 62 x0.48 95 x0.73 137 x1.05 187 x1.44 241 x1.85
140 70 x0.5 105 x0.75 148 x1.06 200 x1.43 256 x1.83
150 78 x0.52 114 x0.76 160 x1.06 213 x1.42 271 x1.81
160 85 x0.53 123 x0.77 171 x1.07 226 x1.41 285 x1.78
170 93 x0.55 132 x0.78 181 x1.06 238 x1.4 299 x1.76
180 100 x0.56 141 x0.78 191 x1.06 249 x1.38 312 x1.73
190 107 x0.56 149 x0.79 201 x1.06 261 x1.37 324 x1.71
200 114 x0.57 158 x0.79 211 x1.05 272 x1.36 337 x1.68
210 121 x0.58 166 x0.79 220 x1.05 282 x1.34 348 x1.66
220 128 x0.58 174 x0.79 229 x1.04 292 x1.33 360 x1.64
230 135 x0.59 182 x0.79 238 x1.04 302 x1.32 371 x1.61
240 141 x0.59 189 x0.79 247 x1.03 312 x1.3 382 x1.59
250 148 x0.59 197 x0.79 255 x1.02 322 x1.29 392 x1.57
260 154 x0.59 204 x0.78 264 x1.01 331 x1.27 403 x1.55
270 160 x0.59 211 x0.78 272 x1.01 340 x1.26 413 x1.53
280 166 x0.59 218 x0.78 280 x1 349 x1.25 422 x1.51
290 172 x0.59 225 x0.77 287 x0.99 358 x1.23 432 x1.49
300 178 x0.59 231 x0.77 295 x0.98 366 x1.22 441 x1.47
310 184 x0.59 238 x0.77 302 x0.98 374 x1.21 450 x1.45
All 88 132 187 252 322

These male standards were last updated 4 days ago and are based on 104,000 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
120 75 x0.62 106 x0.88 144 x1.2 189 x1.57 236 x1.97
130 83 x0.64 115 x0.89 155 x1.19 201 x1.55 250 x1.93
140 90 x0.65 124 x0.89 166 x1.18 213 x1.52 264 x1.88
150 98 x0.65 133 x0.89 176 x1.17 224 x1.49 276 x1.84
160 105 x0.66 141 x0.88 185 x1.16 235 x1.47 288 x1.8
170 112 x0.66 149 x0.88 195 x1.14 246 x1.44 300 x1.76
180 119 x0.66 157 x0.87 204 x1.13 256 x1.42 311 x1.73
190 125 x0.66 165 x0.87 212 x1.12 265 x1.4 322 x1.69
200 132 x0.66 172 x0.86 221 x1.1 275 x1.37 332 x1.66
210 138 x0.66 180 x0.86 229 x1.09 284 x1.35 342 x1.63
220 144 x0.66 187 x0.85 237 x1.08 293 x1.33 351 x1.6
230 150 x0.65 193 x0.84 244 x1.06 301 x1.31 361 x1.57
240 156 x0.65 200 x0.83 252 x1.05 309 x1.29 370 x1.54
250 162 x0.65 207 x0.83 259 x1.04 317 x1.27 379 x1.51
260 168 x0.64 213 x0.82 266 x1.02 325 x1.25 387 x1.49
270 173 x0.64 219 x0.81 273 x1.01 333 x1.23 395 x1.46
280 178 x0.64 225 x0.8 280 x1 340 x1.22 404 x1.44
290 184 x0.63 231 x0.8 286 x0.99 347 x1.2 411 x1.42
300 189 x0.63 237 x0.79 293 x0.98 355 x1.18 419 x1.4
310 194 x0.63 242 x0.78 299 x0.96 361 x1.17 427 x1.38
All 108 149 201 259 322

These male standards were last updated 5 days ago and are based on 91,000 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.