Strength Standards

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Check out detailed standards, form tips, and anatomical visuals for every movement.

Estimated 1RM targets based on bodyweight.

Male Female

BW (kg)	Beginner	Novice	Intermediate	Advanced	Elite
40 kg	20.00 kg	30.00 kg	44.00 kg	60.00 kg	76.00 kg
50 kg	25.00 kg	37.50 kg	55.00 kg	75.00 kg	95.00 kg
60 kg	30.00 kg	45.00 kg	66.00 kg	90.00 kg	114.00 kg
70 kg	35.00 kg	52.50 kg	77.00 kg	105.00 kg	133.00 kg
80 kg	40.00 kg	60.00 kg	88.00 kg	120.00 kg	152.00 kg
90 kg	45.00 kg	67.50 kg	99.00 kg	135.00 kg	171.00 kg
100 kg	50.00 kg	75.00 kg	110.00 kg	150.00 kg	190.00 kg
110 kg	55.00 kg	82.50 kg	121.00 kg	165.00 kg	209.00 kg
120 kg	60.00 kg	90.00 kg	132.00 kg	180.00 kg	228.00 kg
130 kg	65.00 kg	97.50 kg	143.00 kg	195.00 kg	247.00 kg
140 kg	70.00 kg	105.00 kg	154.00 kg	210.00 kg	266.00 kg

standards.comparison_subtitle

Exercise	Beginner	Novice	Intermediate	Advanced	Elite
Barbell Curl	12.20 kg	18.40 kg	27.00 kg	36.80 kg	46.60 kg
Bench Press	35.00 kg	52.50 kg	77.00 kg	105.00 kg	133.00 kg
Bent Over Row	31.50 kg	47.20 kg	69.30 kg	94.50 kg	119.70 kg
Deadlift	70.00 kg	91.00 kg	126.00 kg	175.00 kg	217.00 kg
Dumbbell Bench Press	29.80 kg	44.60 kg	65.40 kg	89.20 kg	113.00 kg
Dumbbell Curl	10.50 kg	15.80 kg	23.10 kg	31.50 kg	39.90 kg
Incline Dumbbell Bench Press	26.20 kg	39.40 kg	57.80 kg	78.80 kg	99.80 kg
Overhead Press	24.50 kg	38.50 kg	52.50 kg	70.00 kg	87.50 kg
Pull-ups	35.00 kg	52.50 kg	77.00 kg	105.00 kg	133.00 kg
Push-ups	22.80 kg	34.10 kg	50.10 kg	68.20 kg	86.40 kg
Shoulder Press	22.80 kg	34.10 kg	50.10 kg	68.20 kg	86.40 kg
Sled Leg Press	87.50 kg	131.20 kg	192.50 kg	262.50 kg	332.50 kg
Squat	52.50 kg	77.00 kg	105.00 kg	147.00 kg	182.00 kg

Stronger than 5% of lifters. A beginner lifter can perform the movement correctly and has practiced it for at least a month.

Stronger than 20% of lifters. A novice lifter has trained regularly in the technique for at least six months.

Stronger than 50% of lifters. An intermediate lifter has trained regularly in the technique for at least two years.

Stronger than 80% of lifters. An advanced lifter has progressed for over five years.

Stronger than 95% of lifters. An elite lifter has dedicated over five years to become competitive at strength sports.