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Strength Standards

Enter your bodyweight and lifts to see where you land, from beginner to elite, plus the full standards charts for every major lift in kg and lb.

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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.

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What strength standards actually measure

Strength standards express a lift as a multiple of your own bodyweight. That is the only fair way to compare: a 100 kg deadlift is a beginner number for a 100 kg lifter and an intermediate one for a 57 kg lifter. Every table on this page is built on that ratio.

  • Beginner: can perform the movement safely with light load. Typically the first few months of training.
  • Novice: training consistently for around six months, still adding weight most sessions.
  • Intermediate: one to three years of consistent work. Stronger than most people who train, progress now comes in monthly blocks.
  • Advanced: several years of focused training. Roughly the top 5 % of people who lift.
  • Elite: competitive numbers. Most lifters never reach this, and that is fine, it is a competitive benchmark rather than a target.

Strength standards chart: men (multiples of bodyweight)

1RM as a multiple of bodyweight. Multiply by your own bodyweight to get your target.
LiftBeginnerNoviceIntermediateAdvancedElite
Back Squat0.50 ×1.00 ×1.50 ×2.00 ×2.50 ×
Front Squat0.40 ×0.80 ×1.20 ×1.60 ×2.00 ×
Deadlift0.75 ×1.25 ×1.75 ×2.50 ×3.00 ×
Bench Press0.50 ×0.75 ×1.25 ×1.75 ×2.00 ×
Overhead Press0.30 ×0.50 ×0.75 ×1.00 ×1.25 ×
Clean & Jerk0.55 ×0.80 ×1.10 ×1.50 ×1.85 ×
Snatch0.35 ×0.55 ×0.80 ×1.15 ×1.45 ×
Power Clean0.40 ×0.65 ×0.90 ×1.25 ×1.55 ×

Strength standards chart: women (multiples of bodyweight)

1RM as a multiple of bodyweight.
LiftBeginnerNoviceIntermediateAdvancedElite
Back Squat0.40 ×0.70 ×1.00 ×1.40 ×1.80 ×
Front Squat0.30 ×0.55 ×0.80 ×1.15 ×1.50 ×
Deadlift0.50 ×0.90 ×1.25 ×1.75 ×2.25 ×
Bench Press0.25 ×0.50 ×0.75 ×1.10 ×1.35 ×
Overhead Press0.15 ×0.30 ×0.50 ×0.70 ×0.90 ×
Clean & Jerk0.35 ×0.55 ×0.80 ×1.10 ×1.40 ×
Snatch0.20 ×0.35 ×0.55 ×0.80 ×1.05 ×
Power Clean0.25 ×0.45 ×0.65 ×0.95 ×1.20 ×

How much should I bench press?

The most common version of this question. Here are the male bench press standards worked out in kilos for common bodyweights.

BodyweightBeginnerNoviceIntermediateAdvancedElite
60 kg30 kg45 kg75 kg105 kg120 kg
70 kg35 kg52.5 kg87.5 kg122.5 kg140 kg
80 kg40 kg60 kg100 kg140 kg160 kg
90 kg45 kg67.5 kg112.5 kg157.5 kg180 kg
100 kg50 kg75 kg125 kg175 kg200 kg

And the same for women:

BodyweightBeginnerNoviceIntermediateAdvancedElite
60 kg15 kg30 kg45 kg65 kg80 kg
70 kg17.5 kg35 kg52.5 kg77.5 kg95 kg
80 kg20 kg40 kg60 kg87.5 kg107.5 kg
90 kg22.5 kg45 kg67.5 kg100 kg122.5 kg
100 kg25 kg50 kg75 kg110 kg135 kg

Deadlift standards by bodyweight

BodyweightBeginnerNoviceIntermediateAdvancedElite
60 kg45 kg75 kg105 kg150 kg180 kg
70 kg52.5 kg87.5 kg122.5 kg175 kg210 kg
80 kg60 kg100 kg140 kg200 kg240 kg
90 kg67.5 kg112.5 kg157.5 kg225 kg270 kg
100 kg75 kg125 kg175 kg250 kg300 kg
BodyweightBeginnerNoviceIntermediateAdvancedElite
60 kg30 kg55 kg75 kg105 kg135 kg
70 kg35 kg62.5 kg87.5 kg122.5 kg157.5 kg
80 kg40 kg72.5 kg100 kg140 kg180 kg
90 kg45 kg80 kg112.5 kg157.5 kg202.5 kg
100 kg50 kg90 kg125 kg175 kg225 kg

How to read your result honestly

Standards are a map, not a verdict. Three things worth keeping in mind before you take a level personally:

  • Leverages matter. Long femurs make squats harder and deadlifts easier. Long arms do the reverse for the bench press. Two equally strong lifters can sit a full level apart on one lift.
  • Lighter lifters look stronger by ratio. Strength does not scale linearly with bodyweight, so a 60 kg lifter reaches a 2× bodyweight deadlift more easily than a 110 kg one. That is exactly what the Wilks score corrects for.
  • Balance beats any single number. A deadlift two levels above your press usually says more about what you have neglected than about how strong you are.

Frequently asked questions

How strong should I be for my bodyweight?
As a rough intermediate target after a year or two of consistent training, a man should squat around 1.5 times bodyweight, deadlift 1.75, bench 1.25 and press 0.75. For women the equivalents are roughly 1.0, 1.25, 0.75 and 0.5 times bodyweight.
Is a bodyweight bench press good?
For a man it sits at the intermediate threshold, which puts you ahead of most people who train. For a woman a bodyweight bench press is an advanced number.
How long does it take to reach intermediate?
One to three years of consistent training for most people. The main variables are training age, how regularly you actually turn up, and whether you eat and sleep enough to recover from the work.
Do these standards work in pounds?
Yes. The tables are ratios of bodyweight, so they hold in any unit. Multiply the multiplier by your bodyweight in pounds and you get your target in pounds.
Should I compare my olympic lifts to the same standards?
Use the snatch and clean & jerk rows rather than the powerlifting ones. Those lifts are limited by technique and mobility as much as by strength, so a beginner ratio there often just means you have not spent much time under a barbell overhead.

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