Strength Standards – How Strong Are You?
Discover your strength potential and see how you measure up against recognized strength standards. This guide provides comprehensive insights to help you assess your current level, set new fitness goals, and achieve your potential. Strength standards are valuable tools for understanding your progress, guiding training decisions, and inspiring you to reach new milestones.
What Are Strength Standards?
Strength standards are benchmarks that let you compare your lifts to averages based on experience level, gender, weight, and training background. They help track progress, set informed goals, and pinpoint areas for improvement. By understanding your current level, you can establish realistic yet challenging objectives for your fitness journey.
Why Strength Standards Matter
- Assess Your Current Level: Understand your starting point to create a customized fitness plan.
- Set Meaningful Goals: Use standards to establish achievable and motivating fitness targets.
- Track Progress Consistently: Measuring progress over time lets you adjust training and see improvements clearly.
- Benchmark Your Performance: Compare your strength to others in your weight class to understand your standing.
- Stay Motivated: Establishing benchmarks provides motivation to continue pushing your limits and elevate your performance.
Key Exercises for Strength Assessment
Evaluate your strength through key exercises essential for both power and hypertrophy development. These exercises are critical indicators of overall fitness and strength progression.
Squat
The ultimate test for lower body strength.
| Level | Male | Female |
|---|---|---|
| Beginner | 144 lbs | 68 lbs |
| Novice | 209 lbs | 110 lbs |
| Intermediate | 290 lbs | 164 lbs |
| Advanced | 384 lbs | 230 lbs |
| Elite | 486 lbs | 303 lbs |
Bench Press
The classic measure of upper body pushing strength.
| Level | Male | Female |
|---|---|---|
| Beginner | 112 lbs | 47 lbs |
| Novice | 163 lbs | 78 lbs |
| Intermediate | 226 lbs | 120 lbs |
| Advanced | 300 lbs | 173 lbs |
| Elite | 381 lbs | 232 lbs |
Deadlift
A true test of full-body strength and power.
| Level | Male | Female |
|---|---|---|
| Beginner | 181 lbs | 92 lbs |
| Novice | 254 lbs | 140 lbs |
| Intermediate | 344 lbs | 201 lbs |
| Advanced | 448 lbs | 273 lbs |
| Elite | 560 lbs | 353 lbs |
Shoulder Press
Assesses shoulder and upper body strength.
| Level | Male | Female |
|---|---|---|
| Beginner | 68 lbs | 30 lbs |
| Novice | 101 lbs | 50 lbs |
| Intermediate | 144 lbs | 77 lbs |
| Advanced | 194 lbs | 109 lbs |
| Elite | 250 lbs | 145 lbs |
Pull-Up
Measures upper body pulling strength relative to body weight.
| Level | Male | Female |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 5 | < 1 |
| Intermediate | 14 | 6 |
| Advanced | 25 | 15 |
| Elite | 37 | 26 |
Sumo Deadlift
Assesses lower body and hip strength with a wider stance.
| Level | Male | Female |
|---|---|---|
| Beginner | 201 lbs | 114 lbs |
| Novice | 278 lbs | 159 lbs |
| Intermediate | 372 lbs | 214 lbs |
| Advanced | 480 lbs | 278 lbs |
| Elite | 596 lbs | 348 lbs |
Power Clean
Evaluates explosive power and total body strength.
| Level | Male | Female |
|---|---|---|
| Beginner | 106 lbs | 64 lbs |
| Novice | 151 lbs | 90 lbs |
| Intermediate | 206 lbs | 123 lbs |
| Advanced | 270 lbs | 160 lbs |
| Elite | 340 lbs | 201 lbs |
Incline Bench Press
Focuses on upper chest strength and shoulder stability.
| Level | Male | Female |
|---|---|---|
| Beginner | 101 lbs | 32 lbs |
| Novice | 145 lbs | 61 lbs |
| Intermediate | 199 lbs | 100 lbs |
| Advanced | 263 lbs | 150 lbs |
| Elite | 332 lbs | 207 lbs |
Dips
Tests tricep, chest, and shoulder pushing strength.
| Level | Male | Female |
|---|---|---|
| Beginner | < 1 | < 1 |
| Novice | 8 | < 1 |
| Intermediate | 20 | 10 |
| Advanced | 34 | 22 |
| Elite | 49 | 35 |
Pendlay Row
Measures upper body pulling strength with strict form.
| Level | Male | Female |
|---|---|---|
| Beginner | 109 lbs | 60 lbs |
| Novice | 152 lbs | 86 lbs |
| Intermediate | 205 lbs | 119 lbs |
| Advanced | 265 lbs | 157 lbs |
| Elite | 331 lbs | 199 lbs |
Push Press
Measures upper body pulling strength relative to body weight.
| Level | Male | Female |
|---|---|---|
| Beginner | 84 lbs | 51 lbs |
| Novice | 128 lbs | 75 lbs |
| Intermediate | 185 lbs | 104 lbs |
| Advanced | 253 lbs | 139 lbs |
| Elite | 327 lbs | 177 lbs |
How to Test Your Strength
- Warm Up Properly: Start with dynamic stretches to prepare your muscles and joints.
- Choose a Starting Weight: Begin with approximately 50% of your estimated one-rep max.
- Perform 2-3 Repetitions: Gradually increase the weight, performing 2-3 reps until reaching a challenging but safe limit.
- Rest Between Sets: Rest for 2-3 minutes between attempts to ensure full recovery.
- Record Your Best Attempt: Note the maximum weight lifted as your benchmark.
- Repeat for Each Exercise: Test each major lift to understand your overall strength.
Pro Tip: Always use a spotter for heavy lifts like the bench press and squat to maintain safety.
Calculate Your Strength Standards
Use our calculator to determine your current strength level and receive personalized recommendations. The calculator helps you understand your standing and offers actionable advice for improvement.
| BW | Beg. | Nov. | Int. | Adv. | Elite |
|---|---|---|---|---|---|
| 45 | 18 | 30 | 46 | 66 | 88 |
Understanding Your Results
| Level | Description |
|---|---|
| Beginner | New to strength training. Focus on learning form and gradually increasing resistance. |
| Novice | Comfortable with basic movements. Progressively add weight to improve. |
| Intermediate | Confident with core lifts. Use variations to fine-tune your training and strengthen weak areas. |
| Advanced | Strong compared to most gym-goers. Challenge yourself with new methodologies and set ambitious goals. |
| Elite | Among the strongest. Consider competing in powerlifting or strongman events to push limits further. |
Tips for Improving Your Strength
- Compound Movements: Focus on exercises like squats, deadlifts, and bench presses to engage multiple muscle groups and improve overall strength.
- Progressive Overload: Continuously increase weights, add reps, or modify intensity for ongoing growth.
- Rest and Recovery: Prioritize muscle recovery with proper sleep, hydration, and rest days to prevent injury.
- Nutrition for Performance: A balanced diet with protein, complex carbs, and healthy fats is essential for muscle growth.
- Consistency: Adhere to your program and track progress regularly to maintain steady improvement.
- Track Performance: Keep a record of lifts and rep counts to monitor gains and stay motivated.
Frequently Asked Questions
How often should I test my strength?
Testing every 8-12 weeks allows for meaningful progress. Testing too often can lead to burnout, while longer intervals capture true strength gains.
Are strength standards different for men and women?
Yes, standards are adjusted due to physiological differences in muscle mass. Both men and women should focus on consistent progression and celebrate their individual achievements.
Can I use strength standards if I’m not a powerlifter?
Absolutely. Strength standards benefit anyone aiming to improve fitness. They provide a framework for growth, health, and performance.
Exercises by Muscle Group
Explore exercises by muscle group to diversify your routine and target specific areas. Balanced muscle development ensures optimal performance and reduces injury risk.
Abdominals
Back
Shoulders (Deltoids)
- Arnold Press
- Behind The Neck Press
- Cable Lateral Raise
- Close Grip Incline Bench Press
- Dumbbell Incline Y Raise
- Dumbbell Shoulder Press
- Dumbbell Shrug
- Incline Bench Press
- Incline Dumbbell Bench Press
- Machine Shoulder Press
- Military Press
- Seated Dumbbell Shoulder Press
- Seated Shoulder Press
- Shoulder Pin Press
- Shoulder Press
- Tricep Extension
Glutes
Biceps
- Barbell Curl
- Bench Pull
- Cable Bicep Curl
- Cable Hammer Curl
- Cable Upright Row
- Cheat Curl
- Chest Supported Dumbbell Row
- Chin Ups
- Close Grip Lat Pulldown
- Dumbbell Bench Pull
- Dumbbell Concentration Curl
- Dumbbell Curl
- Dumbbell High Pull
- Dumbbell Reverse Curl
- Dumbbell Row
- Dumbbell Upright Row
- EZ Bar Curl
- Hammer Curl
- Incline Cable Curl
- Incline Dumbbell Curl
- Incline Hammer Curl
- Inverted Row
- Lat Pulldown
- Lying Cable Curl
- Machine Bicep Curl
- Machine Row
- Meadows Row
- Neutral Grip Pull Ups
- One Arm Cable Bicep Curl
- One Arm Dumbbell Preacher Curl
- One Arm Lat Pulldown
- One Arm Pull Ups
- One Arm Pulldown
- Overhead Cable Curl
- Preacher Curl
- Reverse Barbell Curl
- Reverse Grip Lat Pulldown
- Seated Cable Row
- Seated Dumbbell Curl
- Spider Curl
- Strict Curl
- T Bar Row
- Upright Row
- Yates Row
- Zercher Deadlift
- Zottman Curl
Anterior Deltoid
Calves
- Barbell Hack Squat
- Barbell Lunge
- Barbell Reverse Lunge
- Behind The Back Deadlift
- Bodyweight Squat
- Bulgarian Split Squat
- Burpees
- Clean and Jerk
- Clean High Pull
- Deadlift
- Donkey Calf Raise
- Dumbbell Bulgarian Split Squat
- Dumbbell Calf Raise
- Dumbbell Front Squat
- Dumbbell Lunge
- Dumbbell Push Press
- Dumbbell Split Squat
- Dumbbell Squat
- Half Squat
- Horizontal Leg Press
- Lunge
- Lying Leg Curl
- Machine Calf Raise
- Pause Squat
- Pistol Squat
- Reverse Lunge
- Seated Calf Raise
- Seated Leg Curl
- Side Lunge
- Single Leg Seated Calf Raise
- Single Leg Squat
- Sled Leg Press
- Sled Press Calf Raise
- Smith Machine Squat
- Split Squat
- Squat Jump
- Standing Leg Curl
- Vertical Leg Press
- Walking Lunge
- Wall Ball
Forearms
- Barbell Power Shrug
- Clean Pull
- Dumbbell Tricep Extension
- Dumbbell Wrist Curl
- Hanging Knee Raise
- Hex Bar Shrug
- Lying Dumbbell Tricep Extension
- Lying Tricep Extension
- Machine Tricep Extension
- Pause Deadlift
- Rack Pull
- Reverse Grip Tricep Pushdown
- Reverse Wrist Curl
- Seated Dumbbell Tricep Extension
- Snatch Deadlift
- Tate Press
- Tricep Pushdown
- Tricep Rope Pushdown
Chest
- Barbell Pullover
- Bench Dips
- Bench Pin Press
- Bench Press
- Bent Arm Barbell Pullover
- Close Grip Bench Press
- Close Grip Dumbbell Bench Press
- Close Grip Push Up
- Decline Dumbbell Fly
- Diamond Push Ups
- Dips
- Dumbbell Bench Press
- Dumbbell Floor Press
- Dumbbell Pullover
- Floor Press
- Incline Dumbbell Fly
- Incline Push Up
- JM Press
- Landmine Press
- One Arm Push Ups
- Paused Bench Press
- Pike Push Up
- Push Ups
- Ring Dips
- Seated Dip Machine
- Smith Machine Bench Press
- Squat Thrust
- Wide Grip Bench Press
Levator Scapulae
Core
- Cable Overhead Tricep Extension
- Cable Pull Through
- Decline Push Up
- Deficit Deadlift
- Dumbbell Deadlift
- Dumbbell Hang Clean
- Dumbbell Romanian Deadlift
- Dumbbell Thruster
- Dumbbell Tricep Kickback
- Dumbbell Z Press
- Floor Hip Abduction
- Floor Hip Extension
- Front Squat
- Glute Kickback
- Goblet Squat
- Good Morning
- Handstand Push Ups
- Hex Bar Deadlift
- Hip Thrust
- Jefferson Deadlift
- Jefferson Squat
- Landmine Squat
- One Arm Landmine Press
- Overhead Squat
- Pin Squat
- Push Press
- Safety Bar Squat
- Single Leg Deadlift
- Single Leg Dumbbell Deadlift
- Single Leg Romanian Deadlift
- Sissy Squat
- Split Jerk
- Squat
- Straight Arm Pulldown
- Sumo Deadlift
- Superman
- Thruster
- Viking Press
- Z Press
- Zercher Squat
Rotator Cuff
Infraspinatus
Forearm Extensors
Gluteus Medius
Quadriceps
Neck Flexors
Neck Extensors
Erector Spinae
Pectorals
Start Your Strength Journey Today
Regardless of your current level, understanding your strength benchmarks is key to setting goals and achieving them. Use our Strength Standards Calculator to track your progress and stay motivated. With consistent effort and targeted benchmarks, strength training can be both rewarding and transformative. Begin today and discover how far you can go!
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