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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 84 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 x1.23 270 x1.59 336 x1.97
180 120 x0.67 166 x0.92 221 x1.23 284 x1.58 351 x1.95
190 129 x0.68 176 x0.93 233 x1.23 298 x1.57 367 x1.93
200 138 x0.69 187 x0.93 245 x1.22 311 x1.55 382 x1.91
210 147 x0.7 197 x0.94 256 x1.22 324 x1.54 396 x1.89
220 156 x0.71 207 x0.94 268 x1.22 337 x1.53 410 x1.86
230 164 x0.71 216 x0.94 279 x1.21 349 x1.52 423 x1.84
240 172 x0.72 226 x0.94 289 x1.21 361 x1.5 437 x1.82
250 180 x0.72 235 x0.94 300 x1.2 373 x1.49 449 x1.8
260 188 x0.72 244 x0.94 310 x1.19 384 x1.48 462 x1.78
270 196 x0.73 253 x0.94 320 x1.19 395 x1.46 474 x1.76
280 204 x0.73 262 x0.93 330 x1.18 406 x1.45 486 x1.74
290 211 x0.73 270 x0.93 339 x1.17 417 x1.44 498 x1.72
300 219 x0.73 279 x0.93 349 x1.16 427 x1.42 509 x1.7
310 226 x0.73 287 x0.93 358 x1.16 437 x1.41 520 x1.68
All 103 153 216 290 371

These male standards were last updated a month ago and are based on 1,916,000 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 x2.08 298 x2.71
120 87 x0.72 131 x1.09 186 x1.55 252 x2.1 324 x2.7
130 100 x0.77 146 x1.13 205 x1.58 274 x2.11 349 x2.68
140 112 x0.8 162 x1.16 223 x1.6 295 x2.11 372 x2.66
150 125 x0.83 177 x1.18 241 x1.61 315 x2.1 395 x2.63
160 137 x0.86 192 x1.2 258 x1.61 335 x2.09 417 x2.61
170 150 x0.88 206 x1.21 275 x1.62 354 x2.08 438 x2.58
180 162 x0.9 220 x1.22 291 x1.62 372 x2.07 458 x2.55
190 173 x0.91 234 x1.23 307 x1.62 390 x2.05 478 x2.52
200 185 x0.93 247 x1.24 322 x1.61 407 x2.03 497 x2.49
210 196 x0.94 260 x1.24 337 x1.61 424 x2.02 516 x2.46
220 207 x0.94 273 x1.24 352 x1.6 440 x2 534 x2.43
230 218 x0.95 286 x1.24 366 x1.59 456 x1.98 551 x2.4
240 229 x0.95 298 x1.24 380 x1.58 471 x1.96 568 x2.37
250 240 x0.96 310 x1.24 393 x1.57 486 x1.95 584 x2.34
260 250 x0.96 322 x1.24 406 x1.56 501 x1.93 600 x2.31
270 260 x0.96 333 x1.23 419 x1.55 515 x1.91 616 x2.28
280 270 x0.96 344 x1.23 432 x1.54 529 x1.89 631 x2.26
290 280 x0.97 355 x1.23 444 x1.53 543 x1.87 646 x2.23
300 289 x0.96 366 x1.22 456 x1.52 556 x1.85 661 x2.2
310 299 x0.96 377 x1.22 468 x1.51 569 x1.84 675 x2.18
All 141 205 286 380 482

These male standards were last updated a month ago and are based on 1,248,000 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 97 x0.88 145 x1.32 205 x1.86 276 x2.51 353 x3.21
120 112 x0.93 163 x1.36 226 x1.89 300 x2.5 381 x3.17
130 126 x0.97 180 x1.39 247 x1.9 324 x2.49 407 x3.13
140 140 x1 197 x1.41 266 x1.9 346 x2.47 432 x3.09
150 154 x1.03 213 x1.42 285 x1.9 368 x2.45 456 x3.04
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 x2.4 502 x2.95
180 194 x1.08 260 x1.44 339 x1.88 428 x2.38 523 x2.91
190 207 x1.09 274 x1.44 356 x1.87 447 x2.35 544 x2.86
200 219 x1.1 289 x1.44 372 x1.86 465 x2.33 564 x2.82
210 231 x1.1 303 x1.44 388 x1.85 483 x2.3 584 x2.78
220 243 x1.11 316 x1.44 403 x1.83 500 x2.27 602 x2.74
230 255 x1.11 330 x1.43 418 x1.82 517 x2.25 621 x2.7
240 266 x1.11 342 x1.43 432 x1.8 533 x2.22 638 x2.66
250 278 x1.11 355 x1.42 447 x1.79 548 x2.19 656 x2.62
260 289 x1.11 367 x1.41 460 x1.77 564 x2.17 672 x2.59
270 299 x1.11 380 x1.41 474 x1.76 579 x2.14 689 x2.55
280 310 x1.11 391 x1.4 487 x1.74 593 x2.12 705 x2.52
290 320 x1.1 403 x1.39 500 x1.72 608 x2.1 720 x2.48
300 330 x1.1 414 x1.38 513 x1.71 622 x2.07 735 x2.45
310 340 x1.1 426 x1.37 525 x1.69 635 x2.05 750 x2.42
All 173 246 335 438 549

These male standards were last updated a month ago and are based on 1,250,000 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 54 x0.49 83 x0.76 118 x1.07 157 x1.42
120 39 x0.32 62 x0.52 93 x0.77 129 x1.08 170 x1.42
130 45 x0.35 70 x0.54 102 x0.79 140 x1.08 183 x1.4
140 51 x0.37 78 x0.56 111 x0.8 151 x1.08 195 x1.39
150 57 x0.38 85 x0.57 120 x0.8 161 x1.08 206 x1.38
160 63 x0.4 92 x0.58 129 x0.81 171 x1.07 218 x1.36
170 69 x0.41 99 x0.59 137 x0.81 181 x1.06 228 x1.34
180 75 x0.42 106 x0.59 145 x0.81 190 x1.06 239 x1.33
190 81 x0.42 113 x0.6 153 x0.81 199 x1.05 249 x1.31
200 86 x0.43 120 x0.6 161 x0.8 208 x1.04 259 x1.29
210 92 x0.44 126 x0.6 168 x0.8 216 x1.03 268 x1.28
220 97 x0.44 133 x0.6 176 x0.8 225 x1.02 277 x1.26
230 102 x0.44 139 x0.6 183 x0.79 233 x1.01 286 x1.24
240 108 x0.45 145 x0.6 190 x0.79 240 x1 295 x1.23
250 113 x0.45 151 x0.6 196 x0.79 248 x0.99 303 x1.21
260 118 x0.45 156 x0.6 203 x0.78 256 x0.98 311 x1.2
270 123 x0.45 162 x0.6 209 x0.78 263 x0.97 319 x1.18
280 127 x0.46 168 x0.6 216 x0.77 270 x0.96 327 x1.17
290 132 x0.46 173 x0.6 222 x0.77 277 x0.95 335 x1.15
300 137 x0.46 178 x0.59 228 x0.76 284 x0.95 342 x1.14
310 142 x0.46 184 x0.59 234 x0.75 290 x0.94 349 x1.13
All 66 100 143 193 249

These male standards were last updated a month ago and are based on 448,000 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 x0.93 143 x1.3
120 23 x0.19 44 x0.37 73 x0.61 110 x0.92 152 x1.27
130 27 x0.21 49 x0.38 80 x0.61 118 x0.91 161 x1.24
140 30 x0.22 54 x0.38 86 x0.61 125 x0.89 169 x1.21
150 34 x0.23 58 x0.39 92 x0.61 132 x0.88 178 x1.18
160 37 x0.23 63 x0.39 97 x0.61 139 x0.87 185 x1.16
170 41 x0.24 67 x0.4 103 x0.6 145 x0.85 193 x1.13
180 44 x0.24 72 x0.4 108 x0.6 151 x0.84 200 x1.11
190 47 x0.25 76 x0.4 113 x0.59 157 x0.83 207 x1.09
200 50 x0.25 80 x0.4 118 x0.59 163 x0.82 214 x1.07
210 54 x0.25 84 x0.4 123 x0.58 169 x0.8 220 x1.05
220 57 x0.26 88 x0.4 127 x0.58 174 x0.79 226 x1.03
230 60 x0.26 91 x0.4 132 x0.57 180 x0.78 232 x1.01
240 63 x0.26 95 x0.4 136 x0.57 185 x0.77 238 x0.99
250 66 x0.26 99 x0.39 140 x0.56 190 x0.76 244 x0.97
260 68 x0.26 102 x0.39 145 x0.56 195 x0.75 249 x0.96
270 71 x0.26 106 x0.39 149 x0.55 199 x0.74 255 x0.94
280 74 x0.26 109 x0.39 153 x0.55 204 x0.73 260 x0.93
290 77 x0.26 112 x0.39 157 x0.54 208 x0.72 265 x0.91
300 79 x0.26 115 x0.38 160 x0.53 213 x0.71 270 x0.9
310 82 x0.26 119 x0.38 164 x0.53 217 x0.7 275 x0.89
All 38 66 104 150 202

These male standards were last updated a month ago and are based on 235,000 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 x0.68 112 x1.02 158 x1.43 208 x1.89
120 54 x0.45 85 x0.71 125 x1.04 172 x1.44 225 x1.87
130 62 x0.48 95 x0.73 137 x1.05 187 x1.44 241 x1.85
140 70 x0.5 105 x0.75 149 x1.06 200 x1.43 257 x1.83
150 78 x0.52 115 x0.76 160 x1.07 213 x1.42 271 x1.81
160 86 x0.54 124 x0.77 171 x1.07 226 x1.41 286 x1.79
170 94 x0.55 133 x0.78 182 x1.07 238 x1.4 299 x1.76
180 101 x0.56 142 x0.79 192 x1.07 250 x1.39 313 x1.74
190 108 x0.57 151 x0.79 202 x1.07 262 x1.38 326 x1.71
200 116 x0.58 159 x0.8 212 x1.06 273 x1.36 338 x1.69
210 123 x0.58 167 x0.8 222 x1.06 284 x1.35 350 x1.67
220 130 x0.59 175 x0.8 231 x1.05 294 x1.34 362 x1.64
230 136 x0.59 183 x0.8 240 x1.04 304 x1.32 373 x1.62
240 143 x0.6 191 x0.8 249 x1.04 314 x1.31 384 x1.6
250 150 x0.6 199 x0.79 258 x1.03 324 x1.3 395 x1.58
260 156 x0.6 206 x0.79 266 x1.02 333 x1.28 405 x1.56
270 162 x0.6 213 x0.79 274 x1.02 343 x1.27 415 x1.54
280 169 x0.6 220 x0.79 282 x1.01 352 x1.26 425 x1.52
290 175 x0.6 227 x0.78 290 x1 360 x1.24 435 x1.5
300 181 x0.6 234 x0.78 298 x0.99 369 x1.23 444 x1.48
310 187 x0.6 241 x0.78 305 x0.98 377 x1.22 453 x1.46
All 89 133 188 252 323

These male standards were last updated a month ago and are based on 163,000 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 64 x0.58 94 x0.86 133 x1.21 177 x1.61 226 x2.06
120 72 x0.6 104 x0.87 144 x1.2 191 x1.59 241 x2.01
130 80 x0.61 114 x0.87 155 x1.19 203 x1.57 256 x1.97
140 88 x0.63 123 x0.88 166 x1.19 216 x1.54 269 x1.92
150 95 x0.63 132 x0.88 176 x1.17 227 x1.52 282 x1.88
160 102 x0.64 140 x0.88 186 x1.16 238 x1.49 295 x1.84
170 109 x0.64 148 x0.87 196 x1.15 249 x1.47 307 x1.8
180 116 x0.65 156 x0.87 205 x1.14 260 x1.44 318 x1.77
190 123 x0.65 164 x0.86 214 x1.12 270 x1.42 329 x1.73
200 130 x0.65 172 x0.86 222 x1.11 279 x1.4 340 x1.7
210 136 x0.65 179 x0.85 230 x1.1 288 x1.37 350 x1.67
220 142 x0.65 186 x0.85 239 x1.08 298 x1.35 360 x1.64
230 148 x0.64 193 x0.84 246 x1.07 306 x1.33 370 x1.61
240 154 x0.64 200 x0.83 254 x1.06 315 x1.31 379 x1.58
250 160 x0.64 206 x0.83 261 x1.05 323 x1.29 388 x1.55
260 166 x0.64 213 x0.82 269 x1.03 331 x1.27 397 x1.53
270 171 x0.63 219 x0.81 276 x1.02 339 x1.26 405 x1.5
280 177 x0.63 225 x0.8 283 x1.01 347 x1.24 414 x1.48
290 182 x0.63 231 x0.8 289 x1 354 x1.22 422 x1.45
300 187 x0.62 237 x0.79 296 x0.99 361 x1.2 430 x1.43
310 192 x0.62 243 x0.78 302 x0.98 368 x1.19 437 x1.41
All 105 148 202 263 329

These male standards were last updated a month ago and are based on 129,000 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.

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