Strength standards checker
Enter your bodyweight and your one-rep max on a lift. The checker divides one by the other and places you from beginner to elite, then shows the weight you would need for the next level. The levels are a rough rule of thumb, not an official standard.
Runs in your browser: nothing you enter is sent anywhere.
How to use it
- Choose units, category and the lift.
- Enter your bodyweight and your one-rep max for that lift.
- Read your level, your ratio and the weight for the next level.
Ratios used
These are the one-rep max to bodyweight ratios at which each level starts (beginner, novice, intermediate, advanced, elite):
- Men. Bench press 0.5, 0.75, 1.25, 1.75, 2.0. Squat 0.75, 1.25, 1.75, 2.5, 3.0. Deadlift 1.0, 1.5, 2.0, 2.75, 3.25. Overhead press 0.35, 0.55, 0.8, 1.1, 1.4.
- Women. Bench press 0.25, 0.5, 0.75, 1.0, 1.5. Squat 0.5, 0.75, 1.25, 1.5, 2.0. Deadlift 0.5, 1.0, 1.5, 2.0, 2.5. Overhead press 0.2, 0.35, 0.5, 0.75, 1.0.
Your level is the highest one whose ratio you meet. The weight for the next level is its ratio times your bodyweight.
Worked example
A man who weighs 80 kg and bench presses 100 kg has a ratio of 1.25, exactly the intermediate threshold. The next level, advanced, starts at 1.75 × 80 = 140 kg.
Tips
- Compare against yourself over time more than against a chart.
- Different bodyweights change the ratio even at the same absolute lift, so recheck after gaining or losing weight.
- Lift with good form and a spotter. A chart does not tell you if a lift is safe for you.
Frequently asked questions
Are these official strength standards?
No. The ratios used here are a rough rule of thumb defined by this tool, in round numbers, to give you a sense of where you stand. There is no single published standard, and different charts use different numbers.
What max should I enter?
Use a one-rep max you have actually lifted, or an estimate from a harder set. The one-rep max calculator on this site can estimate it. A lighter-weight estimate gives a lower level than a true max.
Why do men and women have different ratios?
Average strength relative to bodyweight differs between men and women, so separate thresholds are used. Both sets are the same kind of rough guide.
What do the levels mean?
They are labels for steps along the ratio table, from beginner at the first threshold up to elite at the last one. Time training, technique and genetics all affect where someone lands, so a level says little about any single person.