Bench, Squat, Deadlift & Press
Strength Standards
See how your lifts stack up. These strength standards show the estimated one-rep max for each of the main barbell lifts by bodyweight and experience level, from beginner to elite, so you can find out where you rank and what to aim for next.
What the Strength Levels Mean
Five experience levels, from your first month to national-class.
Strength levels describe how a lift compares to other trained lifters at the same bodyweight. They are a guide, not a verdict: age, limb length, training history and how you test all move the numbers.
- Beginner: a stronger-than-untrained lifter in roughly the first few months of proper training.
- Novice: lifting consistently for several months with steady progress.
- Intermediate: one to two years of consistent training; stronger than most gym-goers.
- Advanced: years of focused training; competitive at a local level.
- Elite: among the strongest lifters, approaching competitive powerlifting standards.
To use the tables, find the row nearest your bodyweight and read across. Each number is the estimated one-rep max for that level. Use the one rep max calculator to estimate your own max from a rep set, then find your row.
Men's Strength Standards
Estimated 1-rep max by bodyweight, for men.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 55 lb | 85 lb | 110 lb | 165 lb | 220 lb |
| 130 lb | 65 lb | 100 lb | 130 lb | 195 lb | 260 lb |
| 150 lb | 75 lb | 115 lb | 150 lb | 225 lb | 300 lb |
| 170 lb | 85 lb | 130 lb | 170 lb | 255 lb | 340 lb |
| 190 lb | 95 lb | 145 lb | 190 lb | 285 lb | 380 lb |
| 210 lb | 105 lb | 160 lb | 210 lb | 315 lb | 420 lb |
| 230 lb | 115 lb | 175 lb | 230 lb | 345 lb | 460 lb |
| 250 lb | 125 lb | 190 lb | 250 lb | 375 lb | 500 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 85 lb | 140 lb | 165 lb | 250 lb | 305 lb |
| 130 lb | 100 lb | 165 lb | 195 lb | 295 lb | 360 lb |
| 150 lb | 115 lb | 190 lb | 225 lb | 340 lb | 415 lb |
| 170 lb | 130 lb | 215 lb | 255 lb | 385 lb | 470 lb |
| 190 lb | 145 lb | 240 lb | 285 lb | 430 lb | 525 lb |
| 210 lb | 160 lb | 265 lb | 315 lb | 475 lb | 580 lb |
| 230 lb | 175 lb | 290 lb | 345 lb | 520 lb | 635 lb |
| 250 lb | 190 lb | 315 lb | 375 lb | 565 lb | 690 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 110 lb | 165 lb | 220 lb | 275 lb | 330 lb |
| 130 lb | 130 lb | 195 lb | 260 lb | 325 lb | 390 lb |
| 150 lb | 150 lb | 225 lb | 300 lb | 375 lb | 450 lb |
| 170 lb | 170 lb | 255 lb | 340 lb | 425 lb | 510 lb |
| 190 lb | 190 lb | 285 lb | 380 lb | 475 lb | 570 lb |
| 210 lb | 210 lb | 315 lb | 420 lb | 525 lb | 630 lb |
| 230 lb | 230 lb | 345 lb | 460 lb | 575 lb | 690 lb |
| 250 lb | 250 lb | 375 lb | 500 lb | 625 lb | 750 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 40 lb | 60 lb | 90 lb | 120 lb | 155 lb |
| 130 lb | 45 lb | 70 lb | 105 lb | 145 lb | 180 lb |
| 150 lb | 55 lb | 85 lb | 120 lb | 165 lb | 210 lb |
| 170 lb | 60 lb | 95 lb | 135 lb | 185 lb | 240 lb |
| 190 lb | 65 lb | 105 lb | 150 lb | 210 lb | 265 lb |
| 210 lb | 75 lb | 115 lb | 170 lb | 230 lb | 295 lb |
| 230 lb | 80 lb | 125 lb | 185 lb | 255 lb | 320 lb |
| 250 lb | 90 lb | 140 lb | 200 lb | 275 lb | 350 lb |
Women's Strength Standards
Estimated 1-rep max by bodyweight, for women.
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 30 lb | 45 lb | 65 lb | 100 lb | 140 lb |
| 130 lb | 35 lb | 50 lb | 80 lb | 115 lb | 165 lb |
| 150 lb | 40 lb | 60 lb | 90 lb | 135 lb | 190 lb |
| 170 lb | 45 lb | 70 lb | 100 lb | 155 lb | 215 lb |
| 190 lb | 50 lb | 75 lb | 115 lb | 170 lb | 240 lb |
| 210 lb | 55 lb | 85 lb | 125 lb | 190 lb | 265 lb |
| 230 lb | 60 lb | 90 lb | 140 lb | 205 lb | 290 lb |
| 250 lb | 65 lb | 100 lb | 150 lb | 225 lb | 315 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 55 lb | 85 lb | 120 lb | 175 lb | 220 lb |
| 130 lb | 65 lb | 100 lb | 145 lb | 210 lb | 260 lb |
| 150 lb | 75 lb | 115 lb | 165 lb | 240 lb | 300 lb |
| 170 lb | 85 lb | 130 lb | 185 lb | 270 lb | 340 lb |
| 190 lb | 95 lb | 145 lb | 210 lb | 305 lb | 380 lb |
| 210 lb | 105 lb | 160 lb | 230 lb | 335 lb | 420 lb |
| 230 lb | 115 lb | 175 lb | 255 lb | 370 lb | 460 lb |
| 250 lb | 125 lb | 190 lb | 275 lb | 400 lb | 500 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 65 lb | 110 lb | 145 lb | 210 lb | 265 lb |
| 130 lb | 80 lb | 130 lb | 170 lb | 245 lb | 310 lb |
| 150 lb | 90 lb | 150 lb | 195 lb | 285 lb | 360 lb |
| 170 lb | 100 lb | 170 lb | 220 lb | 325 lb | 410 lb |
| 190 lb | 115 lb | 190 lb | 245 lb | 360 lb | 455 lb |
| 210 lb | 125 lb | 210 lb | 275 lb | 400 lb | 505 lb |
| 230 lb | 140 lb | 230 lb | 300 lb | 435 lb | 550 lb |
| 250 lb | 150 lb | 250 lb | 325 lb | 475 lb | 600 lb |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lb | 20 lb | 35 lb | 50 lb | 70 lb | 100 lb |
| 130 lb | 25 lb | 40 lb | 60 lb | 85 lb | 115 lb |
| 150 lb | 30 lb | 45 lb | 70 lb | 100 lb | 135 lb |
| 170 lb | 35 lb | 50 lb | 75 lb | 110 lb | 155 lb |
| 190 lb | 40 lb | 55 lb | 85 lb | 125 lb | 170 lb |
| 210 lb | 40 lb | 65 lb | 95 lb | 135 lb | 190 lb |
| 230 lb | 45 lb | 70 lb | 105 lb | 150 lb | 205 lb |
| 250 lb | 50 lb | 75 lb | 115 lb | 165 lb | 225 lb |
Where These Numbers Come From
Methodology and sources.
These standards are bodyweight-ratio approximations aligned with widely published strength-standards references used across the strength-and-conditioning field, including ExRx.net. Individual results vary with age, leverages and training history, so treat them as targets, not limits.
Estimate Your Max
Work out your one-rep max for any lift, then find your row above.
Frequently Asked Questions
Common questions about strength standards.
What is a good strength standard for a beginner?
A beginner standard is a lift that is already stronger than an untrained person of the same bodyweight. For most men that is roughly bodyweight on the deadlift and about half bodyweight on the bench press, with the tables above giving the exact figures by weight.
How are strength standards calculated?
Strength standards are calculated as a ratio of your one-rep max to your bodyweight. A lift is compared against typical results for trained lifters at the same bodyweight, which sorts it into a level from beginner to elite.
What is an intermediate lifter?
An intermediate lifter has trained consistently for roughly one to two years and is stronger than most people in a commercial gym. On these tables an intermediate male benches around bodyweight and squats around 1.5 times bodyweight.
Are strength standards different for men and women?
Yes. Women generally produce less absolute force than men at the same bodyweight, so the ratios are lower. The tables above list separate men and women standards for each lift.
Do strength standards account for age?
These tables are for healthy adults and do not adjust for age. Older and younger lifters can still use them as a reference, but expect the numbers to shift with training age, hormones and recovery capacity.
How do I find my strength level?
Estimate your one-rep max with the calculator for each lift, find the row nearest your bodyweight in the table above, and read across until you reach your number. The column it falls in is your level.
Is an elite standard the same as a world record?
No. Elite here means among the strongest trained lifters and approaching competitive powerlifting territory, not a world record. Record totals sit well above these elite figures.