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Strength Standards – How Strong Are You?

Do you know how strong you are? Do you want to find out? Test your current strength against standards of strength and then work hard to improve your performance.
Tom Miller, CSCS

Written by Tom Miller, CSCS

Last Updated onFebruary 1, 2022

Strength Standards

Strength Standards

So, you think you’re strong? if you go to the gym and lift weights, you are probably stronger than the average person. But how strong are you really? And how do you measure up to other exercisers? If you aren’t a competitive weightlifter or powerlifter, you probably don’t know.

The good news is that, if you’re an intermediate or advanced weight trainer, testing your strength is a relatively quick and easy process. Once you can put numbers to your current level of strength, you can then work on increasing your performance.

Strength Standards: Show
  • What is Strength, and how do you test it?
    • Five of the best exercises for testing strength are:
  • Testing your 1RM
  • Estimating your 1RM
  • Standards of Strength
    • Male Strength Standards
    • Female Strength Standards
  • Strength Chart: Are You Strong?
    • BARBELL BACK SQUAT
    • SUPINE BARBELL BENCH PRESS
    • CONVENTIONAL DEADLIFT
    • ONE-DUMBBELL PRESS
    • BARBELL WALL CURL
    • BARBELL REVERSE CURLS
    • WEIGHTED CHINS
    • WEIGHTED DIPS
    • ONE DUMBBELL TRICEPS EXTENSION
    • WEIGHTED PUSHUPS
  • How to get stronger?
  • The Wrap-up

What is Strength, and how do you test it?

Strength is your ability to exert maximal force. It is usually expressed as your one-repetition maximum, or 1RM for short. This is the amount of weight you can lift once, but not twice. Being strong can be very useful, and it makes many everyday activities feel easier. For example, if you can deadlift 300 pounds, picking up a 45-pound bag of groceries will present no problem at all.

Strength is also important in sports. The stronger you are, the more easily you’ll be able to overpower the opposition. Imagine being an MMA fighter; if you are strong, you will be better equipped to throw your opponent to the mat. In football, greater strength means you’ll be able to drive the opposing team back more effectively.

Deadlift

Even if you are a bodybuilder, increasing your strength is very beneficial. The stronger you are, the more weight you can lift, and the faster and bigger your muscles will grow. In addition, lifting heavy weights for low weights, which is the best way to increase your strength, can help increase muscle density. This means your muscles will look harder.

In theory, you can test your strength on any exercise, from leg extensions to wrist curls. However, you’ll get better results and more useable information by focusing on a small number of compound exercises. Compound exercises use multiple muscles and joints and often replicate common every day or sporting movements. They also allow you to lift more weight and test your muscles as they work in nature, i.e., in groups and not alone.

Five of the best exercises for testing strength are:

  • The squat
  • The bench press
  • The deadlift
  • The overhead press
  • The pull-up*

*While you can do weighted pull-ups and use them to test your 1RM, they are better done for maximal reps. Feel free to see how much weight you can strap around your waist and pull up for one rep, but the maximum number of reps you can do with bodyweight is more useful and comparable.

Between them, these exercises involve all of your major muscles, and you should be able to do them in any reasonably well-equipped gym.

Testing your 1RM

Testing your 1RM involves warming up on your chosen exercise, and then doing a series of progressively heavier single reps until you reach your maximum. This is the weight you can lift once, but not twice. If you fail at a weight, meaning you are unable to complete your repetition without assistance or spotting, the previous weight you lifted is your 1RM.

For example:

10 reps – 20 kgs (empty barbell)
8 reps – 40 kgs (warm up)
5 reps – 60 kg (warm up)
2 reps – 70 kg (warm up)
1 rep – 80 kg
1 rep – 90 kg
1 rep – 100 kg
1 rep – 105 kg
1 rep – 107.5 kg
1 rep – 110kg (fail)

In this example, 107.5 is the 1RM.

Rest 2-3 minutes or more between each attempt. This will ensure you are fully rested for each effort. You might feel recovered sooner, but it’s better to wait to ensure you can lift the heaviest weights possible.

Because of the large weights involved, make sure you have a spotter on hand for 1RM testing. That way, if you get into trouble and are unable to complete a repetition, they can help lift the bar so that you don’t get crushed beneath it. This is especially important for squats and bench presses.

If you are lifting very heavyweights, you may even need two or three spotters. For added safety, squats, bench presses, and overhead presses should be performed inside a power rack.

Check One Rep Max Calculator (1RM Calculator) 

Estimating your 1RM

While 1RM testing is an effective way to see how strong you are, it is not without risks. Pushing yourself to the limit using heavy weights could cause muscle tears or joint injuries. The good news is that you can estimate your 1RM by using this equation.

This calculation determines your 1RM based on the number of repetitions you can perform with a given weight. While this is an estimate, it will give you a pretty good indicator of your 1RM. Just rep out to failure with your chosen weight. Ideally, you should select a load that causes you to fail in ten reps or less.

The equation is:

Repetitions performed x weight used x 0.0333 + weight = 1RM

Confused? Don’t be! Here’s an example:

Let’s say that you managed seven reps with 80 kg and would like to know your estimated 1RM. This is how your calculation would look:

7 x 80 = 560 kg
560 x 0.0333 = 18.648 kg
18.648 + 80 = 98.648 kg

Round this number down to the nearest available weight plate denomination, which, in this case, is 97.5 kg.

1rm

Standards of Strength

There are lots of strength standard charts available, and each author has an opinion about what level you should be able to reach. For every chart, there will be outliers who cannot reach the minimum level or far exceed the top level. No standard chart can accommodate everybody – there are too many variables at play. For example, your age, genetics, and exercise history all play a part; some people are naturally stronger than others.

Powerlifters, for example, will have no problem achieving “excellent” scores on the squat, bench press, and deadlift. But, they may struggle with the overhead press and pull-ups, both because of their substantial body weight and the fact that they may not do these exercises in training.

These standards charts are an amalgamation of several others and are designed to provide realistic goals for average gym-goers. Remember, though, while it is fun to compare your performance to that of others, the main person you should be competing against is yourself. Providing your 1RM increases, your training is working.

Male Strength Standards 

 DecentGoodGreatExcellent
Squat 1.0 x bodyweight1.25 x bodyweight1.5 x bodyweight1.75 x bodyweight
Bench press0.75 x bodyweight1.0 x bodyweight1.25 x bodyweight1.5 x bodyweight
Deadlift 1.0 x bodyweight1.5 x bodyweight1.75 x bodyweight2.0 x bodyweight
Overhead press0.5 x bodyweight0.65 x bodyweight0.85 x bodyweight1.0 x bodyweight
Pull-up*6101520

* Number of reps with bodyweight only 

Female Strength Standards

 DecentGoodGreatExcellent
Squat 0.8 x bodyweight1.0 x bodyweight1.25 x bodyweight1.5 x bodyweight
Bench press0.6 x bodyweight0.7 x bodyweight0.85 x bodyweight1.0 x bodyweight
Deadlift 0.9 x bodyweight1.2 x bodyweight1.5 x bodyweight1.7 x bodyweight
Overhead press0.35 x bodyweight0.5 x bodyweight0.7 x bodyweight0.8 x bodyweight
Pull-up*481215

* Number of reps with bodyweight only

Strength Chart: Are You Strong?

Find and test your One Rep Strength with the top 10 exercises: Squat, Bench, Deadlift, Dumbbell Press, Curl, Reverse Curl, Tricep Extension, Weighted Chin-Up, Push-Up And Dip! 

BARBELL BACK SQUAT

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg205245280
Featherweight Up to 132 lb / 59.87 kg230270305
Lightweight Up to 148 lb / 67.13 kg255295330
Middleweight Up to 165 lb / 74.84 kg280320355
Light-heavy Up to 181 lb / 82.1 kg305340380
Middle-heavy Up to 198 lb / 89.81 kg330370405
Heavyweight Unlimited360395435

SUPINE BARBELL BENCH PRESS

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg135160185
Featherweight Up to 132 lb / 59.87 kg155180205
Lightweight Up to 148 lb / 67.13 kg175205225
Middleweight Up to 165 lb / 74.84 kg200225255
Light-heavy Up to 181 lb / 82.1 kg220255290
Middle-heavy Up to 198 lb / 89.81 kg240290325
Heavyweight Unlimited265325370

CONVENTIONAL DEADLIFT

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg290325365
Featherweight Up to 132 lb / 59.87 kg315360410
Lightweight Up to 148 lb / 67.13 kg340395440
Middleweight Up to 165 lb / 74.84 kg375425475
Light-heavy Up to 181 lb / 82.1 kg410460510
Middle-heavy Up to 198 lb / 89.81 kg440490550
Heavyweight Unlimited480550605

ONE-DUMBBELL PRESS   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg405060
Featherweight Up to 132 lb / 59.87 kg455570
Lightweight Up to 148 lb / 67.13 kg506580
Middleweight Up to 165 lb / 74.84 kg607590
Light-heavy Up to 181 lb / 82.1 kg7085100
Middle-heavy Up to 198 lb / 89.81 kg80100120
Heavyweight Unlimited100120140

BARBELL WALL CURL   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg7095110
Featherweight Up to 132 lb / 59.87 kg8095110
Lightweight Up to 148 lb / 67.13 kg90105120
Middleweight Up to 165 lb / 74.84 kg100115130
Light-heavy Up to 181 lb / 82.1 kg110125140
Middle-heavy Up to 198 lb / 89.81 kg125140155
Heavyweight Unlimited140155170

BARBELL REVERSE CURLS   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg607590
Featherweight Up to 132 lb / 59.87 kg6580100
Lightweight Up to 148 lb / 67.13 kg7585110
Middleweight Up to 165 lb / 74.84 kg9095120
Light-heavy Up to 181 lb / 82.1 kg90110135
Middle-heavy Up to 198 lb / 89.81 kg100125150
Heavyweight Unlimited110135165

WEIGHTED CHINS   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg304560
Featherweight Up to 132 lb / 59.87 kg255065
Lightweight Up to 148 lb / 67.13 kg375075
Middleweight Up to 165 lb / 74.84 kg406080
Light-heavy Up to 181 lb / 82.1 kg507090
Middle-heavy Up to 198 lb / 89.81 kg5075100
Heavyweight Unlimited6090120

WEIGHTED DIPS   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg405060
Featherweight Up to 132 lb / 59.87 kg455570
Lightweight Up to 148 lb / 67.13 kg506580
Middleweight Up to 165 lb / 74.84 kg607590
Light-heavy Up to 181 lb / 82.1 kg7085100
Middle-heavy Up to 198 lb / 89.81 kg80100120
Heavyweight Unlimited100120140

ONE DUMBBELL TRICEPS EXTENSION   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg456075
Featherweight Up to 132 lb / 59.87 kg506580
Lightweight Up to 148 lb / 67.13 kg607590
Middleweight Up to 165 lb / 74.84 kg6580100
Light-heavy Up to 181 lb / 82.1 kg7090115
Middle-heavy Up to 198 lb / 89.81 kg80100125
Heavyweight Unlimited90120150

WEIGHTED PUSHUPS   

BODYWEIGHTFAIRGOODEXCELLENT
Bantamweight Up to 123 lb / 55.79 kg6090120
Featherweight Up to 132 lb / 59.87 kg6595130
Lightweight Up to 148 lb / 67.13 kg70105140
Middleweight Up to 165 lb / 74.84 kg80120160
Light-heavy Up to 181 lb / 82.1 kg90135180
Middle-heavy Up to 198 lb / 89.81 kg95145190
Heavyweight Unlimited110160225

How to get stronger?

Now you know how strong you are, how do you go about getting stronger? The best way is to include squats, bench presses, deadlifts, overhead presses, and pull-ups in your workouts and train using low reps and heavyweights.

Good set and rep schemes for building strength include:

  • 5 sets of 5 reps
  • 8 sets of 3 reps
  • 4 sets of 4 reps
  • 5, 4, 3, 2, 1 reps – increasing the weight set by set

Try to increase the weights lifted from one week to the next and then, after 6-8 weeks of training, retest your 1RMs to see how much progress you have made.

The Wrap-up

Testing your strength is an excellent way to measure your progress, and make sure your workout program is producing results. Even a bodybuilding-style program should make you stronger, albeit less noticeably than a specific strength training program.

If nothing else, testing your strength across several exercises will highlight any areas of weakness. For example, if you can bench press 1.5 times your body weight, but can only do six pull-ups, you probably need to work on your back and biceps strength.

Try: our TDEE Calculator and Bench Press Calculator to understand your strength and total daily energy expenditure.

References

1. Mangine, Gerald T; Hoffman, Jay R; Gonzalez, Adam M; Townsend, Jeremy R; Wells, Adam J; Jajtner, Adam R; Beyer, Kyle S; Boone, Carleigh H; Miramonti, Amelia A; Wang, Ran; LaMonica, Michael B (2015-08-13). The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men. Physiological Reports. 3 (8).

2. Hammami, Mehréz; Negra, Yassine; Shephard, Roy J.; Chelly, Mohamed Souhaiel (2017-4). The Effect of Standard Strength vs. Contrast Strength Training on the Development of Sprint, Agility, Repeated Change of Direction, and Jump in Junior Male Soccer Players. Journal of Strength and Conditioning Research. 31. 901–912. 

3. Symmetric Strength. symmetricstrength.com. Retrieved 2022-02-01

 

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Tom Miller, CSCS

Tom Miller, CSCS

Tom is a professional content strategist who loves to write about health and fitness, he is a certified strength and conditioning specialist (CSCS) additionally an expert crap shooter, qualified bro scientist, unmatched at being the best lifter in my local gym.

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