Strength Standards: Complete Charts by Level

What Are Strength Standards?

Strength standards are benchmarks that help you understand where your lifting numbers fall compared to the general lifting population. They answer the question everyone asks: "How strong should I be?"

These standards are expressed as multiples of your bodyweight. For example, if you weigh 80kg and can bench press 100kg, your bench is 1.25x bodyweight - placing you at the intermediate level for males.

How Strength Standards Work

Using bodyweight ratios instead of absolute numbers makes standards applicable to lifters of any size. A 60kg person benching 75kg (1.25x) demonstrates the same relative strength as a 100kg person benching 125kg (1.25x).

To find your level for any lift:

1. Calculate your estimated 1RM (use our 1RM calculator)
2. Divide your 1RM by your bodyweight
3. Find where that ratio falls in the tables below

Male Strength Standards

These multipliers represent estimated 1RM divided by bodyweight. For example, an intermediate male at 80kg bodyweight should bench approximately 100kg (1.25 x 80).

Female Strength Standards

Female standards are approximately 60-70% of male values, reflecting natural physiological differences. These are equally challenging achievements relative to female physiology.

How to Test Your Strength Level

You don't need to actually perform a true 1RM to find your level. Estimated 1RM from higher rep sets is safer and similarly accurate.

1. Warm up properly: 5-10 minutes general warm-up, then progressively heavier sets of the lift.
2. Perform a heavy set: Use a weight you can lift for 3-6 reps with good form. Going to failure is not required.
3. Calculate estimated 1RM: Use the Epley formula: 1RM = weight x (1 + reps/30). Or use our calculator.
4. Divide by bodyweight: This gives your strength ratio for that lift.

What Each Level Means

Limitations of Strength Standards

Strength standards are useful guidelines, not absolute measures. Several factors affect individual strength potential:

• Limb length: Longer arms make bench press harder but may help deadlift. Shorter legs often favor squatting.
• Muscle insertions: Where muscles attach to bones affects leverage. This is genetic and unchangeable.
• Age: Peak strength typically occurs in late 20s to early 30s. Standards may be harder to reach at 50+ than at 25.
• Training history: Years of athletic background can accelerate progress compared to someone completely untrained.
• Body composition: Someone at 80kg with 25% body fat has less muscle than someone at 80kg with 15% body fat.

Use standards to track your own progress over time rather than comparing yourself rigidly to others.

How to Progress Between Levels

Beginner to Novice (0-12 months)

• Follow a linear progression program (add weight each session)
• Focus on technique mastery
• Train each major lift 2-3x per week
• Eat in a slight caloric surplus with adequate protein (1.6-2.2g/kg)

Novice to Intermediate (1-2 years)

• Transition to weekly progression
• Add volume gradually (more sets per muscle group)
• Begin incorporating intensity techniques sparingly
• Ensure recovery is optimized (sleep, nutrition, stress management)

Intermediate to Advanced (2-5 years)

• Use periodization (varying intensity and volume over time)
• Progress measured in monthly cycles
• Address weak points with accessory work
• Consider working with a coach or following proven programs

Advanced to Elite (5+ years)

• Highly individualized programming required
• Small improvements over long timeframes
• Genetics play a larger role at this level
• Often requires competitive environment for continued progress