STRENGTH STANDARDS


Strength standards are a measure of a person’s strength based on different factors, such as body weight, sex, and exercise activity. When beginning a new exercise regime, everyone starts at a certain level, then aim to become stronger over time. Benchmarking against a set table of strength standards allows the person to monitor their progress and compare themselves against others in their category.

Although not a hard and fast rule, heavier body weights are usually stronger than lightweight individuals. Similarly, males are more likely to be stronger than females, all things being equal. Physiology plays a key role in determining the level of strength, as do other factors, especially the training regime, length of training, and diet.

A beginner of limited experience will only be stronger than 5% of lifters in their category. A novice that has participated in regular exercise or lifting should be stronger than 20% of their peers in the same category. Intermediate, advanced, and elite are 50%, 80%, and 95% stronger in their respective categories.

The key to becoming stronger is to add more weight and repetitions to the exercise. A training programme focusing on strength and diet is the best way to get bigger and become more powerful. Muscle recovery and regular training is key to moving up to new strength standard categories. But it is worth noting that although strength standards act as a guide for workouts, it is never ideal to obsess too much on them.

Most strength standards work on the principle of one-rep max performance compared to bodyweight and sex. The strength standards for exercises such as bench press, squat, shoulder presses, deadlift, barbell curl, and others all operate in this manner. One-rep (one repetition) simply means the amount the person can lift in one single repetition. So in the case of a bench press, the strength standard is measured by the amount of weight a person can lift during a single motion of the bench press.

Be aware that strength standard benchmarks can vary depending on the source of the information. And since every person is different, the benchmarks are not always 100% accurate. But they do give an overview of typical ability for certain exercise and lifting activities.

Remember: the aim is to improve on personal goals, not to focus on others who may already be stronger. By continuing to progress, over time, it is possible to move into higher strength categories and become more powerful.

Deadlift Standards

Weight Unit -    Gender :   
Body WeightUntrainedNoviceIntermediateAdvancedElite
11050904096 44 54 2414466 90 40205 93 139 62275125198 89353 160 264 118
120551004511151 61 27162 75 99 45226 104 150 68300 137 211 95381 174 279 126
1306011050126 69 67 31180 83 108 49246 114 160 73324 149 223 101407 187 293 133
1406512055140 66 74 3419792 116 53266 124 70 78346 160 235 107433 200 306 140
1507013060154 73 80 37213 100 123 57285 133 179 82368 171 246 113457 212 319 146
160 75 140 65168 79 86 40229108 131 60304 142 188 87389181 256 118480 223 330 152
170 80 150 7018186 91 43245115 138 64322 151 197 91409191 266 122503 234 342 157
180 85 160 7519492 97 45260 123 144 67339 160 205 95429 201 275 127524 245 352 162
190 90 170 8020799 102 48275 130 151 70356 168 212 98448 210 284 131545 255 362 167
200 95180 85220 105 107 50289 137157 73372 176 220 102466 219 292 135565 265 372 172
210 100190 90232 111 112 53303 144 163 76388 184 227 105484 228 301 139585274 381 176
220105 200 95244117 117 55317 151 169 89404 191 233 109501 236 308 143604 284 390 180
230110 210 100256122 122 57330157 175 82419 198 240 112518 244 316 147622 292 398 184
240115 220110267128 126 60343164 80 84434 205 246 115534 252 323 150640 301 406 188
250120 230115278 134 131 62356170 180 87448 212 253 118550 260 330 154658309 414 192
260125 240120289 139 135 64369 176 185 89462 219 259 121566 267 337 157675 318 422 196
270130 250125300 144 139 66381 182 190 92476 226 264 124581 274 344 160691 325 429 199
280135 260130311149 143 38393 187 195 59489 232 270 87596 282 350 120707 333 436 156

BenchPress Standards

Weight Unit -    Gender :   
Body WeightUntrainedNoviceIntermediateAdvancedElite
110 50 90 4053 24 19 884 38 41 18125 57 72 32173 79 111 50227 103 157 70
120 55 100 4563 29 23 1097 45 47 21140 64 79 36191 87 121 55247 113 169 76
130 60 110 5073 34 28 13109 51 52 24154 72 87 40208 96 130 59 266 123 180 82
140 65 120 5583 39 32 15121 57 58 27169 79 94 43224 104 139 63284 132 190 87
150 70 130 6093 44 36 17133 62 63 29182 85 101 46240 112 147 68302 140 199 91
160 75 140 65102 49 39 18144 68 68 32196 92 107 50255 119 155 71 319 149 208 96
170 80 150 70112 53 43 20155 74 73 34209 98 114 53270 127 162 75336 157 217 100
180 85 160 75121 58 47 22166 79 78 37221 104 119 56284 134 169 79352 165 225 104
190 90 170 80130 62 51 24177 84 83 39233 110 125 58298 140 176 82367 172 233 108
200 95 180 85139 67 54 26187 89 87 41245 116 131 61312 147 183 85382 179 187 112
210 100 190 90148 71 58 27197 94 92 43257 122 136 64325 153 189 88 396 193 241 115
220 105 200 95156 75 61 29207 99 96 45268 127 141 66337 159 195 91411 200 248 118
230 110 210 100165 79 64 31217 104 100 47279 133 146 69350 165 201 94424 206 255 122
240 115 220 105173 83 68 32226 108 104 49290 138 151 71362 171 207 97437 213 262 125
250 120 230 110181 87 71 34236 113 108 51301 143 156 73374 177 212 99450 219 268 128
260 125 240 115189 91 74 35245 117 112 53311 148 161 76385 183 218 102463 225 274 131
270 130 250 120197 95 77 37254 122 116 55321 153 165 78396 188 223 104475 230 280 134

Squat Standards

Weight Unit -    Gender :   
Body WeightUntrainedNoviceIntermediateAdvancedElite
110 50 90 4074 33 39 17114 52 71 31 167 76 113 51229 104 166 74298 136 226 101
120 55 100 4587 40 45 20131 60 79 35187 86 124 56252 116 116 81324 148 241 109
130 60 110 50100 47 51 23147 68 86 39205 95 133 61274 127 190 86349 161 254 115
140 65 120 55113 53 57 26162 76 94 43224 104 142 65295137 201 92373 173 266 122
150 70 130 60125 59 62 29177 83 101 46241 113 151 69316 147 211 97396 184 278 127
160 75 140 65138 65 68 31192 91 108 50259 121 159 73 335 157 221 102417 195 289 133
170 80 150 70150 72 73 34207 98 114 53275 130 167 77354 166 239 106439 205 300 138
180 85 160 75162 77 78 36221 105 120 56292 138 175 81 373 175 247 110459 215 310 143
190 90 170 80174 83 83 39234 111 126 59 307 145 182 84390 184 255 115479 225 319 148
200 95 180 85185 89 87 41248 118 132 62323 153 189 88408 192 263 119498 234 329 152
210 100 190 90197 95 92 43261 124 138 64338 160 195 91425 200 271 122 517 243 337 156
220 105 200 95208 100 96 46274 131 143 67352 167 202 94441 208 278 126534 252 346 160
230 110 210 100219 105 101 48286 137 148 70367 174 208 97457 216 285 129552 260 354 164
240 115 220 105230 111 105 50299 143 153 72380 181 214 100472 223 292 133569 268 362 168
250 120 230 110240 116 109 52311 149 158 75394 187 220 103487 231 298 136 586 276 369 172
260 125 240 115251 121 113 54322 154 163 77407 194 226 106502 238 304 139602 284 377 175
270 130 240 120261 126 117 55334 160 168 79420 200 231 108516 245 311 142617 292 384 179
280 135 250271 131 121 29345 165 172 48433 206 236 73530 251 226 102633 299 391 136

Shoulder Press Standards

Weight Unit -    Gender :   
Body WeightUntrainedNoviceIntermediateAdvancedElite
110 50 90 4033 15 16 754 25 31 1483 38 52 23117 53 78 35156 71 107 48
120 55 100 4539 18 19 862 29 35 16 92 42 56 25129 59 83 38169 77 114 52
130 60 110 5045 21 21 1070 32 38 17102 47 61 28140 65 89 40182 84 120 55
14065 120 5551 24 24 1177 36 42 19111 52 65 30151 70 94 43194 90 126 58
150 70 130 6057 27 26 1285 40 45 21120 56 69 32161 75 99 45206 95 132 60
160 75 140 6563 30 29 1392 43 48 22128 60 73 34171 80 103 47 217 101 137 63
170 80 150 7069 33 31 1599 47 51 24137 64 76 35180 84 107 50227 106 142 65
180 85 160 7575 36 33 16106 50 54 25145 68 80 37190 89 112 52238 111 147 68
190 90 170 8080 39 35 17113 54 56 26153 72 83 39199 93 116 54248 116 151 70
200 95 180 8586 41 38 18119 57 59 28160 76 87 40207 98 119 55258 121 156 160
210 100 190 9091 44 40 19126 60 62 29168 80 90 42216 102 123 57267 125 164 72
220 105 200 9597 47 42 20132 63 64 30175 83 93 43224 106 126 59276 130 167 74
230 110 210 100102 49 44 21138 66 66 31182 86 95 45232 110 130 60285 134 171 76
240 115 220 105107 52 45 22144 69 69 32189 90 98 46240 113 133 62294 138 175 78
250 120 230 110112 54 47 22150 72 71 33196 93 101 47247 117 136 64302 142 178 79
260 125 240 115117 57 49 23156 75 73 35202 96 104 49255 121 139 65310 146 182 81
270 130 240 120122 59 51 24162 77 75 36209 99 106 50262 124 142 66318 150 185 83
280 135 250127 61 53 13167 80 77 22215 102 109 34269 128 145 48326 154 143 84

Pull Ups Standards

Weight Unit -    Gender :   
Body WeightUntrainedNoviceIntermediateAdvancedElite
110 50 90 40< 1 < 1 < 1 < 15 5 < 1 < 115 15 6 6 27 27 14 1440 40 25 25
120 55 100 45< 1 < 1 < 1 < 16 6 < 1 < 115 15 6 626 26 14 1439 39 24 24
130 60 110 50< 1 < 1 < 1 < 16 6 < 1 < 115 15 6 626 26 14 1438 37 24 24
14065 120 55< 1 < 1 < 1 < 16 6 < 1 < 115 15 7 725 25 14 14 37 36 23 23
150 70 130 60< 1 < 1 < 1 < 16 6 < 1 < 114 14 7 725 24 14 1335 35 22 22
160 75 140 65< 1 < 1 < 1 < 16 6 < 1 < 114 14 6 624 24 13 1334 34 21 21
170 80 150 70< 1 < 1 < 1 < 16 6 < 1 < 114 14 6 623 23 13 1233 3321 20
180 85 160 75< 1 < 1 < 1 < 16 6 < 1 < 113 13 6 623 22 12 12 32 31 20 19
190 90 170 80< 1 < 1 < 1 < 16 6 < 1 < 113 13 6 622 21 12 1131 30 19 18
200 95 180 85< 1 < 1 < 1 < 16 6 < 1 < 113 12 6 521 21 11 1130 29 18 18
210 100 190 90< 1 < 1 < 1 < 16 6 < 1 < 112 12 5 520 20 11 1029 28 17 17
220 105 200 95< 1 < 1 < 1 < 16 5 < 1 < 112 11 5 520 19 10 1028 27 17 16
230 110 210 100< 1 < 1 < 1 < 15 5 < 1 < 111 11 5 419 18 10 927 26 16 15
240 115 220 105< 1 < 1 < 1 < 15 5 < 1 < 111 10 4 419 18 9 926 25 15 14
250 120 230 110< 1 < 1 < 1 < 15 5 < 1 < 110 10 4 318 17 9 926 24 15 14
260 125 240 115< 1 < 1 < 1 < 15 4 < 1 < 110 10 4 317 16 9 825 24 14 13
270 130 240 120< 1 < 1 < 1 < 14 4 < 1 < 110 9 3 317 16 8 824 23 13 12
280 135 250< 1 < 1 < 1 < 14 4 < 1 <110 9 3 616 15 8 1523 22 13 25