Strength Standards – How Strong Are You?
Compare your strength levels across the 5 most important compound exercises. Values are relative to your body weight and indicate your training level.
| Exercise | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press | 40kg ×0.50 | 60kg ×0.75 | 80kg ×1.00 | 120kg ×1.50 | 160kg ×2.00 |
| Squat | 60kg ×0.75 | 80kg ×1.00 | 120kg ×1.50 | 160kg ×2.00 | 200kg ×2.50 |
| Deadlift | 80kg ×1.00 | 100kg ×1.25 | 140kg ×1.75 | 200kg ×2.50 | 240kg ×3.00 |
| Overhead Press | 28kg ×0.35 | 44kg ×0.55 | 64kg ×0.80 | 88kg ×1.10 | 112kg ×1.40 |
| Barbell Row | 40kg ×0.50 | 60kg ×0.75 | 80kg ×1.00 | 120kg ×1.50 | 140kg ×1.75 |
Where do strength standards come from?
Strength standards are based on aggregated data from powerlifting competitions and training logs of hundreds of thousands of athletes. They are expressed as multiples of body weight, allowing fair comparison across weight classes.
Tip: Values are for 1RM (one rep maximum). If you don't know your 1RM, use our 1RM Calculator.
Frequently Asked Questions
What are strength standards?
Strength standards are benchmarks showing how strong you are compared to other lifters. They are based on the ratio of the weight you lift to your body weight.
How are the levels categorized?
There are 5 levels: Beginner (< 3 months training), Novice (3–12 months), Intermediate (1–3 years), Advanced (3–5+ years), and Elite (competition level).
Do values apply to all body weights?
Values are expressed as multiples of body weight, making them weight-independent for comparison. The table automatically adjusts to your entered weight.
Why are my values lower than expected?
Standards are based on 1RM values (one rep maximum). If you usually train with multiple reps, use our 1RM Calculator to estimate your maximum.
Are values the same for men and women?
No, standards are gender-specific. Women have biologically lower absolute values, which is reflected in the multipliers.