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	53 x0.48	84 x0.77	125 x1.13	173 x1.57	226 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	285 x2.03
150	93 x0.62	133 x0.88	182 x1.22	240 x1.6	302 x2.02
160	102 x0.64	144 x0.9	196 x1.22	255 x1.6	319 x2
170	112 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 x1.96
190	130 x0.68	177 x0.93	234 x1.23	298 x1.57	367 x1.93
200	139 x0.69	187 x0.94	246 x1.23	312 x1.56	382 x1.91
210	148 x0.7	197 x0.94	257 x1.23	325 x1.55	397 x1.89
220	156 x0.71	207 x0.94	269 x1.22	338 x1.54	411 x1.87
230	165 x0.72	217 x0.94	280 x1.22	350 x1.52	425 x1.85
240	173 x0.72	227 x0.95	291 x1.21	362 x1.51	438 x1.83
250	181 x0.73	236 x0.94	301 x1.2	374 x1.5	451 x1.8
260	190 x0.73	245 x0.94	312 x1.2	386 x1.48	464 x1.78
270	197 x0.73	254 x0.94	322 x1.19	397 x1.47	476 x1.76
280	205 x0.73	263 x0.94	332 x1.18	408 x1.46	488 x1.74
290	213 x0.73	272 x0.94	341 x1.18	419 x1.44	500 x1.72
300	220 x0.73	280 x0.93	351 x1.17	429 x1.43	511 x1.7
310	228 x0.73	289 x0.93	360 x1.16	439 x1.42	523 x1.69
All	103	154	217	291	372

These male standards were last updated a week ago and are based on 2,687,000 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	74 x0.67	114 x1.04	167 x1.52	229 x2.09	298 x2.71
120	87 x0.72	131 x1.09	187 x1.55	252 x2.1	324 x2.7
130	100 x0.77	147 x1.13	206 x1.58	274 x2.11	349 x2.69
140	113 x0.8	162 x1.16	224 x1.6	295 x2.11	373 x2.66
150	125 x0.84	177 x1.18	242 x1.61	316 x2.11	396 x2.64
160	138 x0.86	192 x1.2	259 x1.62	336 x2.1	418 x2.61
170	150 x0.88	207 x1.22	276 x1.62	355 x2.09	439 x2.58
180	162 x0.9	221 x1.23	292 x1.62	373 x2.07	460 x2.55
190	174 x0.92	235 x1.24	308 x1.62	391 x2.06	479 x2.52
200	186 x0.93	248 x1.24	323 x1.62	408 x2.04	499 x2.49
210	197 x0.94	261 x1.25	338 x1.61	425 x2.02	517 x2.46
220	209 x0.95	274 x1.25	353 x1.6	442 x2.01	535 x2.43
230	220 x0.95	287 x1.25	367 x1.6	457 x1.99	553 x2.4
240	230 x0.96	299 x1.25	381 x1.59	473 x1.97	570 x2.37
250	241 x0.96	311 x1.25	395 x1.58	488 x1.95	586 x2.35
260	251 x0.97	323 x1.24	408 x1.57	503 x1.93	603 x2.32
270	262 x0.97	335 x1.24	421 x1.56	517 x1.92	618 x2.29
280	272 x0.97	346 x1.24	434 x1.55	531 x1.9	634 x2.26
290	282 x0.97	357 x1.23	446 x1.54	545 x1.88	649 x2.24
300	291 x0.97	368 x1.23	459 x1.53	559 x1.86	664 x2.21
310	301 x0.97	379 x1.22	470 x1.52	572 x1.84	678 x2.19
All	141	206	287	381	483

These male standards were last updated 6 days ago and are based on 1,724,000 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	96 x0.87	144 x1.31	204 x1.85	275 x2.5	352 x3.2
120	111 x0.92	162 x1.35	225 x1.88	300 x2.5	380 x3.17
130	126 x0.97	179 x1.38	246 x1.89	323 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	286 x1.9	368 x2.46	457 x3.05
160	168 x1.05	229 x1.43	304 x1.9	389 x2.43	481 x3
170	181 x1.07	245 x1.44	322 x1.9	410 x2.41	503 x2.96
180	195 x1.08	261 x1.45	340 x1.89	430 x2.39	525 x2.92
190	208 x1.09	275 x1.45	357 x1.88	449 x2.36	546 x2.88
200	220 x1.1	290 x1.45	373 x1.87	467 x2.34	567 x2.83
210	233 x1.11	304 x1.45	389 x1.85	485 x2.31	587 x2.79
220	245 x1.11	318 x1.45	405 x1.84	503 x2.29	606 x2.75
230	257 x1.12	332 x1.44	420 x1.83	520 x2.26	624 x2.71
240	268 x1.12	345 x1.44	435 x1.81	536 x2.23	642 x2.68
250	280 x1.12	358 x1.43	450 x1.8	552 x2.21	660 x2.64
260	291 x1.12	370 x1.42	464 x1.78	568 x2.18	677 x2.6
270	302 x1.12	383 x1.42	478 x1.77	583 x2.16	694 x2.57
280	313 x1.12	395 x1.41	491 x1.75	598 x2.14	710 x2.54
290	323 x1.11	407 x1.4	504 x1.74	613 x2.11	726 x2.5
300	333 x1.11	418 x1.39	517 x1.72	627 x2.09	741 x2.47
310	344 x1.11	430 x1.39	530 x1.71	641 x2.07	756 x2.44
All	173	246	336	440	552

These male standards were last updated 6 days ago and are based on 1,707,000 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	54 x0.49	83 x0.75	117 x1.06	156 x1.41
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 x1.07	181 x1.4
140	51 x0.36	77 x0.55	111 x0.79	150 x1.07	194 x1.38
150	57 x0.38	85 x0.56	120 x0.8	161 x1.07	205 x1.37
160	63 x0.39	92 x0.57	128 x0.8	170 x1.07	216 x1.35
170	69 x0.4	99 x0.58	136 x0.8	180 x1.06	227 x1.34
180	75 x0.41	106 x0.59	145 x0.8	189 x1.05	238 x1.32
190	80 x0.42	113 x0.59	152 x0.8	198 x1.04	248 x1.3
200	86 x0.43	119 x0.6	160 x0.8	207 x1.03	257 x1.29
210	91 x0.43	126 x0.6	168 x0.8	215 x1.03	267 x1.27
220	97 x0.44	132 x0.6	175 x0.79	224 x1.02	276 x1.25
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	239 x1	293 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	254 x0.98	310 x1.19
270	122 x0.45	161 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 x1.16
290	132 x0.45	173 x0.59	221 x0.76	276 x0.95	333 x1.15
300	136 x0.45	178 x0.59	227 x0.76	282 x0.94	341 x1.14
310	141 x0.46	183 x0.59	233 x0.75	289 x0.93	348 x1.12
All	66	99	142	192	248

These male standards were last updated 6 days ago and are based on 572,000 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	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	79 x0.61	117 x0.9	160 x1.23
140	30 x0.22	54 x0.38	85 x0.61	124 x0.89	169 x1.2
150	34 x0.23	58 x0.39	91 x0.61	131 x0.88	177 x1.18
160	37 x0.23	63 x0.39	97 x0.61	138 x0.86	184 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 x1.08
200	50 x0.25	80 x0.4	118 x0.59	163 x0.81	213 x1.06
210	54 x0.26	84 x0.4	122 x0.58	168 x0.8	219 x1.04
220	57 x0.26	88 x0.4	127 x0.58	174 x0.79	225 x1.02
230	60 x0.26	91 x0.4	131 x0.57	179 x0.78	231 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	144 x0.56	194 x0.75	248 x0.95
270	71 x0.26	106 x0.39	148 x0.55	199 x0.74	254 x0.94
280	74 x0.26	109 x0.39	152 x0.54	203 x0.73	259 x0.92
290	77 x0.27	112 x0.39	156 x0.54	208 x0.72	264 x0.91
300	80 x0.27	115 x0.38	160 x0.53	212 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 6 days ago and are based on 295,000 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	46 x0.42	74 x0.67	111 x1.01	156 x1.42	206 x1.87
120	54 x0.45	85 x0.71	124 x1.03	171 x1.43	223 x1.86
130	62 x0.48	95 x0.73	137 x1.05	186 x1.43	240 x1.84
140	70 x0.5	105 x0.75	148 x1.06	200 x1.43	255 x1.82
150	78 x0.52	115 x0.76	160 x1.07	213 x1.42	271 x1.8
160	86 x0.54	124 x0.78	171 x1.07	226 x1.41	285 x1.78
170	94 x0.55	134 x0.79	182 x1.07	238 x1.4	299 x1.76
180	102 x0.57	143 x0.79	193 x1.07	251 x1.39	313 x1.74
190	109 x0.58	152 x0.8	203 x1.07	262 x1.38	326 x1.71
200	117 x0.58	160 x0.8	213 x1.07	274 x1.37	338 x1.69
210	124 x0.59	169 x0.8	223 x1.06	285 x1.36	351 x1.67
220	131 x0.6	177 x0.8	232 x1.06	295 x1.34	362 x1.65
230	138 x0.6	185 x0.8	242 x1.05	306 x1.33	374 x1.63
240	145 x0.6	193 x0.8	251 x1.04	316 x1.32	385 x1.61
250	152 x0.61	201 x0.8	259 x1.04	326 x1.3	396 x1.58
260	158 x0.61	208 x0.8	268 x1.03	335 x1.29	407 x1.56
270	165 x0.61	216 x0.8	276 x1.02	345 x1.28	417 x1.55
280	171 x0.61	223 x0.8	285 x1.02	354 x1.26	427 x1.53
290	177 x0.61	230 x0.79	293 x1.01	363 x1.25	437 x1.51
300	183 x0.61	237 x0.79	301 x1	372 x1.24	447 x1.49
310	189 x0.61	244 x0.79	308 x0.99	380 x1.23	456 x1.47
All	89	133	188	253	323

These male standards were last updated 6 days ago and are based on 210,000 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	61 x0.55	92 x0.84	132 x1.2	179 x1.62	230 x2.09
120	69 x0.58	102 x0.85	144 x1.2	192 x1.6	245 x2.04
130	77 x0.59	112 x0.86	155 x1.19	205 x1.58	260 x2
140	85 x0.61	121 x0.86	166 x1.19	218 x1.56	274 x1.96
150	92 x0.62	130 x0.87	176 x1.18	230 x1.53	288 x1.92
160	100 x0.62	139 x0.87	187 x1.17	241 x1.51	300 x1.88
170	107 x0.63	147 x0.87	196 x1.15	253 x1.49	313 x1.84
180	114 x0.63	155 x0.86	206 x1.14	263 x1.46	325 x1.8
190	121 x0.63	163 x0.86	215 x1.13	274 x1.44	336 x1.77
200	127 x0.64	171 x0.85	224 x1.12	283 x1.42	347 x1.74
210	134 x0.64	178 x0.85	232 x1.11	293 x1.4	358 x1.7
220	140 x0.64	186 x0.84	241 x1.09	302 x1.37	368 x1.67
230	146 x0.64	193 x0.84	249 x1.08	311 x1.35	378 x1.64
240	152 x0.63	200 x0.83	256 x1.07	320 x1.33	388 x1.62
250	158 x0.63	207 x0.83	264 x1.06	329 x1.32	397 x1.59
260	164 x0.63	213 x0.82	272 x1.04	337 x1.3	406 x1.56
270	170 x0.63	220 x0.81	279 x1.03	345 x1.28	415 x1.54
280	175 x0.63	226 x0.81	286 x1.02	353 x1.26	424 x1.51
290	181 x0.62	232 x0.8	293 x1.01	361 x1.24	432 x1.49
300	186 x0.62	238 x0.79	300 x1	368 x1.23	441 x1.47
310	191 x0.62	244 x0.79	306 x0.99	376 x1.21	449 x1.45
All	102	147	202	266	336

These male standards were last updated a week ago and are based on 156,000 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.