Strength Standards
How strong are you for your size? Enter your bodyweight and your best lifts to see your level — beginner through elite — for squat, bench press, deadlift and overhead press. The full tables update to your bodyweight automatically.
Check your level
Your levels: enter a lift to see your level
Don't know your 1RM? Estimate it from any set with the one rep max calculator.
The standard tables
Weights shown are for the bodyweight entered above. Standards are expressed as multiples of bodyweight and rounded to the nearest 2.5.
How to read strength standards
Beginner means you are new to structured training — most people pass this level in the first months. Novice covers the first year or so of consistent lifting. Intermediate is where most serious recreational lifters sit: you are stronger than the average gym member and progress now takes deliberate programming. Advanced typically takes years of focused training and puts you near competitive level. Elite is the top few percent — national and international competitors.
Standards are a compass, not a verdict. Limb lengths, training age and technique all move the numbers, and the deadlift in particular favours long-armed lifters. Use the tables to pick your next target, then work toward it with percentage-based training from your estimated 1RM. If you compete, your DOTS score or Wilks score gives the fairest single comparison across weight classes.
Frequently asked questions
What are strength standards?
Strength standards are reference tables that classify a lift for your bodyweight into levels — beginner, novice, intermediate, advanced and elite. They are compiled from large sets of lifter data and competition results, so you can judge whether a lift is typical, strong, or exceptional for someone your size.
What is a good bench press for my bodyweight?
As a general guide for men: benching your bodyweight (1.0x) is a solid intermediate standard, 1.25x is advanced, and 1.75x is elite. For women, roughly 0.65x is intermediate and 1.1x is elite. Use the checker on this page for exact numbers at your bodyweight.
How long does it take to reach intermediate standards?
Most healthy adults reach intermediate standards (about 1x bodyweight bench, 1.5–1.75x squat, 2x deadlift for men) within 1–2 years of consistent, well-programmed training. Advanced usually takes 3–5 years, and elite is a long-term pursuit.
Are these standards for raw or equipped lifting?
These are raw standards — no bench shirts, squat suits or deadlift suits. Wraps, sleeves and a belt are assumed to be allowed, as in raw competition.
Note: standards vary slightly between published sources and federations. These tables are a general guide compiled from commonly used bodyweight-multiple standards.