Discover your true strength potential and see how you measure up against established strength standards. Whether you’re a beginner or an advanced lifter, our comprehensive guide will help you assess your current level and set new goals.
Strength standards are benchmarks that allow you to compare your lifting performance to others based on factors like gender, body weight, and experience level. They provide a clear picture of where you stand and what you can aim for in your strength training journey.
Why Strength Standards Matter
Assess your current strength level objectively
Set realistic and challenging goals
Track your progress over time
Identify strengths and weaknesses in your lifting
Compare your performance to others in your weight class
Key Exercises for Strength Assessment
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
How to Test Your Strength
Warm up thoroughly with light weights and dynamic stretches.
Perform a set of 5-10 reps at about 50% of your estimated max.
Rest for 2-3 minutes, then do 3-5 reps at 70-80% of your estimated max.
Rest for 3-5 minutes, then attempt a single rep at 90% of your estimated max.
If successful, rest 3-5 minutes and increase the weight by 5-10%.
Repeat step 5 until you fail to complete a rep with proper form.
Your 1RM is the heaviest weight you successfully lifted for one rep.
Calculate Your Strength Standards
Use our calculator to see where you stand and get personalized recommendations for improvement.
Your Strength Level for Bench Press is Intermediate
Your lift is
1.22 times your bodyweight
Strength Level boundaries
These are our strength standards in kg for lifters at your bodyweight:
BW
Beg.
Nov.
Int.
Adv.
Elite
45
18
30
46
66
88
Understanding Your Results
Your strength level is determined by comparing your lifts to established standards. Here’s what each level means:
Level
Description
Beginner
You’re just starting your strength journey. Focus on learning proper form and consistency in your training.
Novice
You’ve made some progress. Keep pushing yourself and aim for steady improvements.
Intermediate
You’re stronger than most gym-goers. Fine-tune your training to continue making gains.
Advanced
You’re exceptionally strong. Progress may slow down, but there’s still room for improvement.
Elite
You’re among the strongest lifters. Consider competitive powerlifting or Olympic weightlifting.
Tips for Improving Your Strength
Focus on compound exercises in your training program
Progressively increase the weight you lift over time
Ensure proper nutrition and adequate protein intake
Get enough rest and recovery between workouts
Consider working with a strength coach to optimize your training
Frequently Asked Questions
How often should I test my strength?Test your 1RM every 8-12 weeks to track progress safely.
Are strength standards different for men and women?Yes, due to physiological differences. Our calculator accounts for this.
Can I use strength standards if I’m not a powerlifter?Absolutely! They’re useful for anyone looking to improve their overall fitness.
Exercises by Muscle Group
Explore a variety of exercises categorized by primary muscle groups. Use this list to diversify your workout routine and target specific areas for improvement.
Whether you’re just beginning or you’re a seasoned lifter, understanding your strength levels is crucial for setting goals and measuring progress. Use our Strength Standards Calculator regularly to track your improvements and stay motivated on your fitness journey.
Calculate Your Strength Standards Now