Strength standards

Pick an exercise to see the standards for your bodyweight and sex. The tables below show every level for a man weighing 80 kg and a woman weighing 60 kg.

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
Incline Bench Press	32.5	47.5	65	92.5	115
Close-Grip Bench Press	35	52.5	72.5	100	127.5
Dumbbell Bench Press	15	25	32.5	45	57.5
Dips	0	+15	+35	+60	+87.5
Front Squat	47.5	65	92.5	125	155
Leg Press	80	120	175	240	305
Hip Thrust	60	87.5	127.5	175	225
Romanian Deadlift	60	77.5	105	135	167.5
Sumo Deadlift	80	105	140	180	225
Power Clean	35	47.5	65	85	105
Lat Pulldown	35	50	67.5	87.5	107.5
Dumbbell Shoulder Press	10	15	22.5	30	37.5
Barbell Curl	17.5	25	35	47.5	60
Dumbbell Curl	7.5	12.5	17.5	25	30

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
Incline Bench Press	12.5	20	30	42.5	55
Close-Grip Bench Press	12.5	22.5	32.5	45	60
Dumbbell Bench Press	5	10	15	20	27.5
Dips	−20	−10	+5	+20	+40
Front Squat	25	35	50	70	90
Leg Press	42.5	65	95	137.5	180
Hip Thrust	35	57.5	85	117.5	150
Romanian Deadlift	27.5	37.5	55	75	95
Sumo Deadlift	35	50	72.5	100	125
Power Clean	17.5	25	32.5	42.5	55
Lat Pulldown	17.5	25	32.5	42.5	55
Dumbbell Shoulder Press	5	7.5	10	15	20
Barbell Curl	7.5	10	15	22.5	30
Dumbbell Curl	2.5	5	7.5	10	12.5

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.

Dumbbell exercises: the weight of one dumbbell.

Leg press and lat pulldown: plates loaded or stack weight. Machines differ, so compare results on the same machine.

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.

Strength standards for other lifts

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