Strength Standards
Compare your one-rep max (1RM) and multi-rep lifts against evidence-based Strength Standards for men and women. Select an exercise below to view exact pounds (lb) and kilograms (kg) benchmarks across Beginner, Novice, Intermediate, Advanced, and Elite tiers.
Select an Exercise to Compare Your Strength
Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings, Erector Spinae, Core
Compare your barbell back squat one-rep max (1RM) against bodyweight and age standards for men and women. The squat is the cornerstone lower-body movement and the first competition powerlift. Includes a live 1RM estimator, strength rank assessment, personalized rep-max training zones, and a shareable strength card.
Sumo Squat Strength Standards
Primary Muscles: Quadriceps, Hip Adductors, Gluteus Maximus
Barbell sumo squat benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (112K lifts, 9K qualifying) with strict-form discount and cross-validation against FitnessVolt and Shiba Muscle. The wide stance (1.5–2× shoulder width) increases adductor and outer quadriceps demand. Includes 1RM assessment, training zones, bodyweight and age tables, and a shareable strength card.
Dumbbell Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings, Core, Grip
Compare your dumbbell squat one-rep max (1RM per dumbbell) against bodyweight and age standards for men and women. Grip becomes the limiting factor at heavier loads. Includes a live 1RM estimator, strength rank assessment, rep-max training zones, and a shareable strength card.
Dumbbell Front Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Core, Upper Back, Anterior Deltoids
Per-dumbbell front squat benchmarks (front-rack position) by bodyweight for men and women. The front-rack position demands significantly more upper back, core, and shoulder stability than holding dumbbells at the sides. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, DB front squat vs DB squat comparison, and a shareable strength card. All values represent weight per dumbbell — not combined load.
Goblet Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings, Core, Upper Back
Single dumbbell or kettlebell goblet squat benchmarks by bodyweight for men and women. The chest-held position limits load well before leg capacity, making this exercise implement-limited at higher levels. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, equipment ceiling guidance, and a shareable strength card.
Bulgarian Split Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings, Core, Balance
Barbell Bulgarian split squat (rear-foot-elevated) benchmarks by bodyweight for men and women. Balance becomes the limiting factor at heavier loads. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent total barbell weight (bar + plates). Community-derived from 3 independent datasets.
Dumbbell Bulgarian Split Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings, Core, Balance & Grip
Dumbbell Bulgarian split squat (rear-foot-elevated) benchmarks by bodyweight for men and women. Balance and grip become the limiting factors at heavier loads. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent per-dumbbell weight (one hand). Community-derived from 3 independent datasets.
Bench Press Strength Standards
Primary Muscles: Pectoralis Major, Anterior Deltoids, Triceps Brachii
Compare your flat barbell bench press one-rep max (1RM) against validated bodyweight and age standards for men and women. Includes a live 1RM & strength rank calculator, personalized rep-max training zones, and a shareable strength card.
Incline Bench Press Strength Standards
Primary Muscles: Upper Pectoralis Major, Anterior Deltoids, Triceps
Barbell incline bench press (30°) benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (2.17M lifts, 594K qualifying) cross-validated against peer-reviewed incline-to-flat ratios with strict-form discount. Includes 1RM assessment, rep-max training zones, incline vs flat comparison, bodyweight and age tables, and a shareable strength card. All values represent total barbell weight (bar + plates).
Machine Chest Press Strength Standards
Primary Muscles: Pectoralis Major, Anterior Deltoids, Triceps
Seated machine chest press benchmarks by bodyweight for men and women. Includes estimated 1RM assessment, machine variability guide (cam profiles, lever ratios, effective resistance), testing protocol, bodyweight and age tables, training insights, and a shareable strength card. All values represent machine-reported weight — not effective resistance. Machine design affects comparability — track your progress on the same machine.
Seated Dip Machine Strength Standards
Primary Muscles: Triceps Brachii, Pectoralis Major (Lower), Anterior Deltoids
Seated dip machine benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (234K lifts, 32K qualifying) with strict-form discount and machine variability adjustment. Includes 1RM assessment, machine variability guide, testing protocol, bodyweight and age tables, and a shareable strength card. All values represent machine-reported weight — not effective resistance. Machine design affects comparability.
Overhead Press (Shoulder Press) Strength Standards
Primary Muscles: Anterior Deltoids, Lateral Deltoids, Triceps
Standing barbell overhead press (strict press) benchmarks by bodyweight for men and women. No leg drive or push press. Includes 1RM assessment, OHP-to-bench press comparison, rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent total barbell weight (bar + plates). Community-derived from 3 independent datasets (1.83M qualifying lifts).
Dumbbell Lateral Raise Strength Standards
Primary Muscles: Lateral (Middle) Deltoid, Supraspinatus, Upper Trapezius
Per-dumbbell standing lateral raise benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (1.21M lifts, 315K qualifying) with strict-form discount (20–27%), cross-validated against FitnessVolt model estimates. The most commonly cheated isolation exercise — these standards assume no momentum. Includes est. 1RM assessment (with isolation-exercise accuracy caveats), lateral raise vs OHP comparison, hypertrophy-focused rep-max zones, bodyweight and age tables, and a shareable strength card.
Dumbbell Shoulder Press Strength Standards
Primary Muscles: Anterior Deltoids, Lateral Deltoids, Triceps Brachii
Per-dumbbell overhead press benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (2.1M lifts, 621K qualifying) with a 6–12% strict-form discount, cross-validated against Gravitus real workout data and FitnessVolt model estimates. Dataset includes both seated and standing variations. Includes 1RM assessment, compound rep-max training zones, DB vs barbell OHP comparison, bodyweight and age tables, and a shareable strength card.
Dumbbell Bench Press Strength Standards
Primary Muscles: Pectoralis Major, Anterior Deltoids, Triceps Brachii
Per-dumbbell flat bench press benchmarks by bodyweight for men and women. Standards derived from barbell bench press data using the Saeterbakken et al. (2011) conversion factor (83% of barbell 1RM). Includes 1RM assessment, rep-max training zones, bodyweight and age tables, DB vs barbell comparison, and a shareable strength card. All values represent weight per dumbbell — not combined load.
Incline Dumbbell Bench Press Strength Standards
Primary Muscles: Upper Pectoralis Major, Anterior Deltoids, Triceps Brachii
Per-dumbbell incline bench press benchmarks (30°) by bodyweight for men and women. Derived from StrengthLevel.com community data (2.37M lifts) with strict-form discount. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, incline vs flat comparison, and a shareable strength card. All values represent weight per dumbbell — not combined load.
Incline Dumbbell Fly Strength Standards
Primary Muscles: Upper Pectoralis Major, Anterior Deltoids
Per-dumbbell incline dumbbell fly (30°) isolation benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (222K lifts, 20K qualifying) with strict-form discount, cross-validated against FitnessVolt model estimates and hierarchy-validated against incline press standards. Includes est. 1RM assessment (with isolation-exercise accuracy caveats), hypertrophy-focused rep-max zones, fly vs press comparison, bodyweight and age tables, and a shareable strength card. All values represent weight per dumbbell — not combined load.
Deadlift Strength Standards
Primary Muscles: Hamstrings, Glutes, Erector Spinae, Lats & Traps
Measure your conventional or sumo barbell deadlift one-rep max (1RM) against bodyweight and age standards for men and women. Includes an interactive 1RM estimator, posterior-chain strength rank assessment, rep-max training zones, and a shareable strength scorecard.
Romanian Deadlift (RDL) Strength Standards
Primary Muscles: Hamstrings, Gluteus Maximus, Erector Spinae
Barbell Romanian Deadlift (RDL) benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (1.15M lifts, 360K qualifying) with strict-form discount, cross-validated against FitnessVolt model estimates and hierarchy-validated against conventional deadlift standards. Includes 1RM assessment, RDL vs conventional deadlift comparison, rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent total barbell weight (bar + plates).
Hip Thrust Strength Standards
Primary Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Barbell hip thrust benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (1.22M lifts, 383K qualifying results) with strict-form discount. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, hip thrust vs squat comparison, and a shareable strength card. All values represent total barbell weight (bar + plates).
Power Clean Strength Standards
Primary Muscles: Quadriceps, Hamstrings, Glutes, Traps, Shoulders, Core
Barbell power clean benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (1.07M lifts, 368K qualifying results) with strict-form discount. Includes 1RM assessment, rep-max training zones (5 rows for explosive lifts), bodyweight and age tables, power clean vs full clean comparison, and a shareable strength card. All values represent total barbell weight (bar + plates).
Cable Crunch Strength Standards
Primary Muscles: Rectus Abdominis, External Obliques, Internal Obliques
Compare your kneeling cable crunch estimated 1RM against internally derived bodyweight-based strength standards for male and female lifters. Includes a live 1RM estimator, core strength rank assessment, rep-max training zones with a 20RM muscular endurance zone, and a shareable strength card. Note: these are training benchmarks, not competition or peer-reviewed norms.
Machine Seated Crunch Strength Standards
Primary Muscles: Rectus Abdominis, Obliques
Compare your machine seated crunch estimated 1RM against bodyweight-based strength standards for male and female lifters. Machine weight does not equal effective resistance — different machines report different weights for the same actual load. Track progress on the same machine. Includes a live 1RM estimator, strength rank assessment, rep-max training zones, and a shareable strength card.
Farmer's Walk Strength Standards
Primary Muscles: Forearms, Traps, Core, Legs, Grip
Compare your farmer's walk total carry load against internally derived bodyweight-based strength standards for male and female lifters. Includes a live carry assessment, distance-load training matrix, bodyweight and age-adjusted reference tables, and a shareable strength card. Note: these are training benchmarks based on a ~50 ft / 15 m reference distance, not competition or peer-reviewed norms.
Push-Up Strength Standards
Primary Muscles: Chest, Anterior Deltoids, Triceps, Core
Compare your strict push-up count against age and sex-adjusted strength standards. Unlike barbell exercises, push-up performance is measured in maximum repetitions to failure — not in load lifted. Includes a rep-based assessment, strict push-up protocol guide, age-bracket standards tables, training progression roadmap, and a shareable strength card.
Leg Press Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings
Compare your 45° sled Leg Press plate load against bodyweight-based strength standards for men and women. Includes a live 1RM estimator, machine variability guide, standardized testing protocol, bodyweight and age-adjusted tables, and a shareable strength card. All values represent plates loaded on the machine — not effective resistance. Note: these are training benchmarks, not competition norms.
Hack Squat Strength Standards
Primary Muscles: Quadriceps, Glutes, Hamstrings
Sled hack squat plate-load benchmarks by bodyweight for men and women. Includes estimated 1RM assessment, machine variability guide (sled angle, sled weight, effective resistance), testing protocol, bodyweight and age tables, and a shareable strength card. All values represent plates on the sled — not effective resistance. These are StrengthRegimen-derived training benchmarks, not competition norms.
Dumbbell Curl Strength Standards
Primary Muscles: Biceps Brachii, Brachialis, Brachioradialis
Per-dumbbell strict standing curl benchmarks by bodyweight for men and women. Includes 1RM assessment (with single-joint accuracy disclosure), rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent weight per dumbbell — not combined load. These are StrengthRegimen-derived training benchmarks, not competition norms.
Barbell Curl Strength Standards
Primary Muscles: Biceps Brachii, Brachialis, Brachioradialis
Strict standing barbell curl benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (2.57M lifts) with strict-form discount and internal hierarchy validation against dumbbell curl standards. Includes 1RM assessment (with isolation-exercise accuracy disclosure), strict curl protocol (USAWA/RPS reference), barbell vs dumbbell curl comparison, rep-max training zones, bodyweight and age tables, and a shareable strength card. All values represent total barbell weight (bar + plates).
EZ Bar Curl Strength Standards
Primary Muscles: Biceps Brachii, Brachialis, Brachioradialis
Standing EZ bar (cambered bar) curl benchmarks by bodyweight for men and women. Derived from StrengthLevel.com community data (458K lifts, 102K qualifying) with strict-form discount, cross-validated against FitnessVolt model estimates. EZ bar weights vary (15–25 lb) — all values are total loaded weight. Includes 1RM assessment (with isolation-exercise accuracy disclosure), EZ bar vs straight bar comparison, rep-max training zones, bodyweight and age tables, and a shareable strength card.
Dumbbell Calf Raise Strength Standards
Primary Muscles: Gastrocnemius, Soleus
Per-dumbbell standing bilateral calf raise benchmarks by bodyweight for men and women. Includes 1RM assessment (with calf-raise-specific accuracy disclosure), rep-max training zones, bodyweight and age tables, training insights, and a shareable strength card. All values represent weight per dumbbell — not combined load. These are StrengthRegimen-derived training benchmarks, not competition norms.
Cable Kickback Strength Standards
Primary Muscles: Gluteus Maximus, Hamstrings
Per-leg cable kickback benchmarks by bodyweight for men and women. Includes 1RM assessment, rep-max training zones, bodyweight and age tables, and a shareable strength card. Community-derived from 3 independent datasets. All values represent cable stack weight per leg. Machine variability guidance included.
Lat Pulldown Strength Standards
Primary Muscles: Latissimus Dorsi, Biceps Brachii, Rhomboids
Seated cable lat pulldown stack-weight benchmarks by bodyweight for men and women on a standard 1:1 machine. Includes estimated 1RM assessment, machine variability guide (1:1 vs 2:1 pulley ratios), testing protocol, bodyweight and age tables, and a shareable strength card. All values represent stack weight on a standard 1:1 dedicated lat pulldown station. These are StrengthRegimen-derived training benchmarks, not competition norms.
Tricep Pushdown Strength Standards
Primary Muscles: Triceps Brachii (Lateral, Long & Medial Heads)
Standing cable tricep pushdown stack-weight benchmarks by bodyweight for men and women on a standard 1:1 cable station. Derived from StrengthLevel.com community data (805K lifts, 238K qualifying) with a 12–18% strict-form and machine-variability discount, cross-validated against FitnessVolt model estimates. Includes est. 1RM assessment (with cable isolation accuracy caveats), machine variability guide, attachment comparison, rep-max training zones, bodyweight and age tables, and a shareable strength card.
Dips Strength Standards
Primary Muscles: Pectoralis Major, Triceps Brachii, Anterior Deltoids
Parallel-bar dip benchmarks with dual-mode assessment: bodyweight dips measured in strict reps by age and sex, and weighted dips measured as total system load 1RM with bodyweight-ratio standards. Includes rep-based classification, weighted 1RM estimator, training zones, shareable strength card, and full reference tables. These are StrengthRegimen-derived training benchmarks, not competition norms.
Pull-Up Strength Standards
Primary Muscles: Latissimus Dorsi, Biceps Brachii, Rhomboids, Rear Deltoids
Strict overhand pull-up benchmarks with dual-mode assessment: bodyweight pull-ups measured in max reps by age and sex, and weighted pull-ups measured as total system load 1RM with bodyweight-ratio standards. Includes rep-based classification, weighted 1RM estimator, training zones, shareable strength card, and full reference tables. These are StrengthRegimen-derived training benchmarks, not competition norms.
Neutral Grip Pull-Up Strength Standards
Primary Muscles: Latissimus Dorsi, Brachioradialis, Biceps Brachii, Rhomboids
Neutral grip (parallel handles) pull-up benchmarks with dual-mode assessment: bodyweight reps by age and sex, and weighted pull-ups as total system load 1RM with bodyweight-ratio standards. Adapted from pronated pull-up data with a conservative ~5% adjustment for the neutral grip biomechanical advantage. Includes rep-based classification, weighted 1RM estimator, structural balance check, training zones, and shareable strength card.
Chin-Up Strength Standards
Primary Muscles: Latissimus Dorsi, Biceps Brachii, Brachialis, Rhomboids
Chin-up (supinated/underhand grip) benchmarks with dual-mode assessment: bodyweight reps by age and sex, and weighted chin-ups as total system load 1RM with bodyweight-ratio standards. The supinated grip places the biceps in their strongest position, enabling 1–3 more reps than pronated pull-ups. Includes rep-based classification, weighted 1RM estimator, structural balance check (91% of bench), training zones, and shareable strength card.
Machine Calf Raise Strength Standards
Primary Muscles: Gastrocnemius, Soleus
Standing machine calf raise benchmarks by bodyweight for men and women. Includes estimated 1RM assessment, machine variability guide (cam profiles, lever ratios, effective resistance), testing protocol, bodyweight and age tables, training insights, and a shareable strength card. All values represent machine-reported weight — not effective resistance. These are StrengthRegimen-derived training benchmarks, not competition norms.
Leg Extension Strength Standards
Primary Muscles: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
Seated bilateral machine leg extension benchmarks by bodyweight for men and women. Includes estimated 1RM assessment, machine variability guide (cam profiles, lever-arm geometry, pivot alignment), testing protocol, bodyweight and age tables, training insights, and a shareable strength card. All values represent machine-reported weight — not effective resistance. These are StrengthRegimen-derived training benchmarks, not competition norms.
Russian Twist Strength Standards
Primary Muscles: Obliques (External & Internal), Rectus Abdominis
Seated weighted Russian twist benchmarks by bodyweight for men and women. Uses working-weight standards (not estimated 1RM) — the Epley formula is not valid for rotational exercises. Includes equipment guide, rep-counting protocol, bodyweight and age tables, training insights, and a shareable strength card. These are StrengthRegimen-derived training benchmarks, not competition norms.
The 5 Strength Standards Levels Explained
Every exercise in our Strength Standards database classifies lifters into five progressive experience levels based on relative strength (1RM ÷ Bodyweight) and training age:
| Strength Level | Typical Training Experience | Trained Population Rank | What This Level Represents |
|---|---|---|---|
| 1. Beginner | 1 – 6 Months | Stronger than ~15% | Stronger than an untrained individual; has learned proper barbell mechanics and full range of motion. |
| 2. Novice | 6 – 12 Months | Stronger than ~35% | Consistent weekly linear progression; solid foundational strength across primary compound movements. |
| 3. Intermediate | 1 – 3 Years | Stronger than ~60% | The community average benchmark for a dedicated gym lifter; requires structured periodization to progress. |
| 4. Advanced | 3 – 5+ Years | Stronger than ~85% | Multi-year dedication to strength training; among the strongest lifters in most commercial gyms. |
| 5. Elite | 5+ Years | Top 3–5% of lifters | Competitive powerlifting standard; exceptional genetic leverage and multi-year peaking specialization. |
How Strength Standards Are Formulated
Our Strength Standards combine relative bodyweight ratios, validated 1RM prediction equations, and age-scaling coefficients:
1. Bodyweight Ratio Normalization (Pound-for-Pound Strength)
Comparing raw weight lifted without accounting for body size is misleading. By dividing your 1-Rep Max (1RM) by your Bodyweight, our standards allow a 150 lb (68 kg) lifter and a 220 lb (100 kg) lifter to measure their relative strength on a level playing field.
2. Submaximal 1RM Prediction (Epley Equation)
You do not need to risk a maximal single-rep lift to find your strength level. Entering any working set of 2 to 10 repetitions uses Boyd Epley's formula (1RM = Weight × (1 + Reps ÷ 30)) to compute your 1RM and corresponding working percentages automatically.
3. Strict Full Range-of-Motion Execution
All Strength Standards assume raw (unequipped) lifts performed with a standard 20 kg / 45 lb Olympic barbell through a complete range of motion—such as touching the chest under control on the bench press and reaching full joint lockout on every repetition.
Frequently Asked Questions About Strength Standards
What are strength standards and how do they work?
Strength standards are normalized performance benchmarks that compare your One-Rep Max (1RM) against your bodyweight, biological sex, and age. Instead of comparing lifters of different sizes using raw weight alone, strength standards use bodyweight ratios (1RM ÷ Bodyweight) to classify lifting performance into five progressive tiers: Beginner, Novice, Intermediate, Advanced, and Elite.
What is considered an average or Intermediate strength standard?
In strength training databases, the Intermediate tier represents the average benchmark for a consistent gym lifter with roughly 1 to 2 years of structured barbell training (stronger than ~50–60% of gym lifters). For example, on the Barbell Bench Press, the Intermediate strength standard is 1.25× bodyweight (212 lb / 96 kg average) for men and 0.75× bodyweight (112 lb / 51 kg average) for women.
Do I need to test my true 1-Rep Max (1RM) to use strength standards?
No. Every StrengthRegimen exercise standard page includes a built-in submaximal 1RM estimator powered by the validated Epley equation: 1RM = Weight × (1 + Reps ÷ 30). Simply enter any set of 2 to 10 repetitions (such as 185 lb × 5 reps or 80 kg × 5 reps) to instantly calculate your estimated 1RM and strength level safely.
How do bodyweight and age affect strength standards?
Because muscle cross-sectional area scales quadratically (L²) while body mass scales cubically (L³), lighter lifters naturally achieve higher bodyweight ratios while heavier lifters press greater absolute loads. Additionally, neuromuscular force output peaks between ages 20 and 30 (1.00× factor) and gradually scales down after age 35–40, which our age-adjusted tables account for automatically.