Free Tool

Strength Standards

Enter your bodyweight and see exactly how strong you should be at each level - from Beginner to Elite - for every major lift.

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Track your journey to the next level

The app logs every set and automatically updates your 1RM - so you always know exactly how close you are to breaking through to the next strength level.

  • ✓ PR alerts the moment you hit a new level
  • ✓ Spider chart shows all your lifts at a glance
  • ✓ Full history - see how fast you progress over months
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What are strength standards?

Strength standards define how much you should be able to lift relative to your bodyweight at different levels of training experience. They help you set realistic goals and measure your progress against the general lifting population.

The 5 strength levels

  • Beginner - Less than 6 months of consistent training. Building the movement patterns.
  • Novice - 6–24 months. Linear progress on most lifts, solid technique.
  • Intermediate - 2–5 years. Progress requires structured programming.
  • Advanced - 5+ years of dedicated training. Top ~5% of recreational lifters.
  • Elite - Competitive level. Top ~1% nationally.

How are these calculated?

These standards use bodyweight multipliers - your 1RM divided by your bodyweight - which normalizes strength across different body sizes. A 1.5× bodyweight squat means an Intermediate level regardless of whether you weigh 60 kg or 100 kg.