FitnessVolt Strength Standards
Strength Standards
Beginner to Elite standards for 412 lifts, for men and women, by bodyweight and by age.
Data ledger
412
lift standards
3
lifts with OpenPowerlifting meet percentiles
13
lifts with Symmetric Strength gym percentiles
Read the methodology
Most Popular Standards
The strength standards people search for most. Tap any to see full bodyweight + age tables.
What the Standards Are
A strength standard is the one-rep max that marks each of five levels for a lifter of a given bodyweight, sex and age. For some bodyweight moves the standard is a rep count instead.
- Beginner: new to the lift, or in the first few months of training.
- Novice: about 3 to 6 months of regular training.
- Intermediate: about 1 to 2 years of structured training.
- Advanced: several years of planned, progressive training.
- Elite: the top level in the tables, usually reached after many years of dedicated training.
Training times are a rough guide. Your level comes from the weight you lift, not from how long you have trained.
Where the numbers come from
- All 412 lifts get their Beginner to Elite level tables from the FitnessVolt strength standards model, the squat, bench press and deadlift included. On the other lifts the levels are model estimates, some of them scaled from a base lift by a fixed ratio.
- 3 lifts (squat, bench press and deadlift) also show competition percentiles from OpenPowerlifting raw meet results, beside the model levels. Referees judge depth, pauses and lockout, and bodyweight comes from an official weigh-in. The level numbers on these pages are model values, not meet percentiles.
- 13 lifts, those 3 among them, also show gym percentiles from the Symmetric Strength self-reported gym dataset. These are what people say they lift in the gym, kept apart from meet results.
- 399 lifts have the model levels only, with no competition or gym percentiles.
The methodology explains how each number is built. State of Strength 2026 is our report on the model's level tables at 180 lb, from Beginner to Elite. No recent max? Estimate one with the one rep max calculator.
Browse by Muscle Group
Pick a muscle to see every exercise we have standards for.
All 412 Exercises
Showing 36 of 412
Ab Wheel Rollout
Archer Push Ups
Arnold Press
Back Extension
Barbell Bench Front Squat
Barbell Bench Squat
Barbell Calf Raise
Barbell Curl
Barbell Decline Close Grip to Skull Press
Barbell Decline Wide-Grip Press
Barbell Front Chest Squat
Barbell Front Raise
Barbell Full Squat
Barbell Glute Bridge
Barbell Glute Bridge Two Legs on Bench (Male)
Barbell Guillotine Bench Press
Barbell Hack Squat
Barbell High Bar Squat
Barbell Incline Close Grip Bench Press
Barbell Incline Row
Barbell JM Bench Press
Barbell Jump Squat
Barbell Lateral Lunge
Barbell Low Bar Squat
Barbell Lunge
Barbell Lying Close-Grip Press
Barbell Lying Lifting (On Hip)
Barbell Narrow Stance Squat
Barbell One Arm Side Deadlift
Barbell One Leg Squat
Barbell Power Shrug
Barbell Pullover
Barbell Rear Delt Row
Barbell Rear Lunge
Barbell Reverse Grip Bent Over Row
Barbell Reverse Grip Decline Bench Press
No exercises match your search
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The Big Three at a Glance
The Intermediate-level 1RM for the bench press, squat, and deadlift as bodyweight rises (men). Open any of these lifts above for the full bodyweight and age tables.
Browse Standards by Goal
Standards for men, women and age groups, plus views by bodyweight ratio, bodyweight exercises, machines and the powerlifting lifts.
Strength Standards for Men
Male strength standards by bodyweight and age, with gym and competition percentiles on the lifts that have them.
Strength Standards for Women
Female strength standards by bodyweight and age, with gym and competition percentiles on the lifts that have them.
Strength Standards by Age
Age-based strength standards for popular lifts, with beginner through elite targets.
Bodyweight Ratio Strength Standards
Strength standards for lifts people compare as bodyweight multiples, including squat, bench, deadlift, pull-up, and dip.
Bodyweight Exercise Strength Standards
Standards for pull-ups, dips, push-ups, and other bodyweight exercises.
Machine Lift Strength Standards
Machine, cable, Smith machine, sled, and lever-machine strength standards.
Powerlifting Strength Standards
Squat, bench press, deadlift, total, DOTS, Wilks, IPF GL, and competition percentile tools.
Frequently Asked Questions
Each level is a one-rep max, or a rep count for some bodyweight moves, set for your bodyweight, sex and age. The five levels, with a rough training time for each, are listed under What the Standards Are above.
The Beginner to Elite level tables on every lift are the FitnessVolt strength standards model, adjusted for bodyweight, age and sex. The squat, bench press and deadlift pages also show competition percentiles from 2.5M+ OpenPowerlifting raw meet results, but their level numbers are model values, not meet percentiles. On the other lifts the levels are model estimates, some of them scaled from a base lift by a fixed ratio. 13 lifts, the squat, bench press and deadlift among them, also show gym percentiles from the Symmetric Strength self-reported gym dataset. The meet and gym populations are labeled and never blended.
The standards default to pounds (lbs). You can use the unit toggle in the top right of any page to switch to kilograms. Both use the same underlying data.
The competition percentiles are rebuilt when a newer OpenPowerlifting release is imported. The Beginner to Elite level tables are not part of that process.
The catalog covers 412 lifts. A lift without a page here has no standards table yet. Until it does, the closest similar lift in the list is the best guide.
Standards reviewed by the Fitness Volt Editorial Team.