How strong am I?
Enter your bodyweight, weight and reps to see your result.
Estimates are most accurate for sets of 1–10 reps.
Log this set in ForceIndex and track your 1RM and level as you progress — free, no sign-up needed to start.
| Reps | % of 1RM | Weight |
|---|---|---|
| 1 | 100% | — |
| 2 | 97% | — |
| 3 | 94% | — |
| 4 | 92% | — |
| 5 | 89% | — |
| 6 | 86% | — |
| 7 | 83% | — |
| 8 | 81% | — |
| 9 | 78% | — |
| 10 | 75% | — |
Standards at a glance
Men · 80 kg
| Exercise, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press | 40 | 60 | 80 | 112.5 | 145 |
| Squat | 60 | 80 | 112.5 | 152.5 | 192.5 |
| Deadlift | 80 | 105 | 140 | 180 | 225 |
| Overhead Press | 27.5 | 40 | 55 | 75 | 95 |
| Pull-Up | −7.5 | +5 | +20 | +40 | +65 |
| Barbell Row | 35 | 52.5 | 72.5 | 95 | 120 |
Women · 60 kg
| Exercise, kg | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| Bench Press | 15 | 25 | 35 | 50 | 65 |
| Squat | 30 | 42.5 | 60 | 85 | 107.5 |
| Deadlift | 35 | 50 | 72.5 | 100 | 125 |
| Overhead Press | 12.5 | 17.5 | 27.5 | 35 | 47.5 |
| Pull-Up | −27.5 | −15 | −2.5 | +10 | +25 |
| Barbell Row | 15 | 25 | 32.5 | 45 | 60 |
Estimated 1RM for a man weighing 80 kg (176 lb) and a woman weighing 60 kg (132 lb).
Pull-ups and dips: the numbers are weight added on top of your bodyweight. 0 means bodyweight only; a minus means band or machine assistance.
How it works
Your one-rep max is estimated from your set with the Brzycki formula: 1RM = weight × 36 / (37 − reps). Sets above 10 reps are counted as 10, since extra reps measure endurance more than strength.
Levels compare your 1RM with your bodyweight. Heavier lifters lift more in absolute terms but less per kilogram, so the thresholds scale with bodyweight to the power of 0.67 rather than in direct proportion.
The levels roughly match the 5th, 20th, 50th, 80th and 95th percentiles of people who train regularly. They are estimates for comparison, not a medical or competition norm.
FAQ
What is a good Bench Press result for my weight?
For a man weighing 80 kg, the intermediate level is about 80 kg; for a woman weighing 60 kg, about 35 kg. Use the calculator above for your exact bodyweight.
How do I find my one-rep max without testing it?
Do a hard set of 3–8 reps with good form and enter the weight and reps. The estimate is usually within a few percent of a real max, and it is safer than testing a single.
How long does it take to reach the intermediate level?
With regular training two to four times a week, most people reach the intermediate level in one to two years. The first months bring the fastest progress.
Strength standards for other lifts
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