Strength Standards – How Strong Are You?
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.
What Are Strength Standards?
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 |
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 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.
| 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.
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
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.
At Fitness Volt, our mission is to empower every individual on their fitness journey by providing expert advice, the latest research, and comprehensive resources. Whether you are a beginner or an elite athlete, we are here to support your goals with trustworthy and up-to-date information in strength, fitness, and nutrition. Read more.
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