Benchmarks
Strength standards
How much should you lift at your bodyweight? Pick a lift to see beginner-to-elite targets for men and women and rate your own max.
Bench Press standards
Intermediate man at 80 kg: 80 kg · woman at 65 kg: 50 kg
Squat standards
Intermediate man at 80 kg: 120 kg · woman at 65 kg: 82.5 kg
Deadlift standards
Intermediate man at 80 kg: 160 kg · woman at 65 kg: 82.5 kg
Overhead Press standards
Intermediate man at 80 kg: 60 kg · woman at 65 kg: 32.5 kg
Barbell Row standards
Intermediate man at 80 kg: 80 kg · woman at 65 kg: 50 kg
Dumbbell Bench Press (per hand) standards
Intermediate man at 80 kg: 35 kg · woman at 65 kg: 17.5 kg
How to read the levels
- Beginner: stronger than 5 % of lifters; a few weeks of training.
- Novice: stronger than 20 %; around 6 months of consistent training.
- Intermediate: stronger than 50 %; about 2 years.
- Advanced: stronger than 80 %; 5+ years of focused training.
- Elite: stronger than 95 %; competitive level.
Standards are one-rep maxes. Convert a 3–5 rep set with the 1RM calculator first.