Pro Strongman Benchmarks
Competition-derived benchmarks for 5 core events across 8 weight classes and 4 competitive levels
Where Do You Stack Up?
These benchmarks are derived from competition results at strongman events worldwide, from local shows through World's Strongest Man and Arnold Strongman Classic finals. They represent typical winning performances at each competitive level - not records, but the numbers you need to be competitive.
All weights shown are in kilograms. Farmer's walk numbers are per hand. Yoke walk weights represent max weight carried over a standard 15-meter course.
Under 80 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 200 kg | 260 kg | 310 kg | 340 kg |
| Log Press | 80 kg | 105 kg | 125 kg | 145 kg |
| Atlas Stone | 100 kg | 130 kg | 150 kg | 170 kg |
| Farmer's Walk (per hand) | 80 kg | 100 kg | 115 kg | 130 kg |
| Yoke Walk | 200 kg | 270 kg | 320 kg | 360 kg |
Under 90 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 220 kg | 285 kg | 340 kg | 370 kg |
| Log Press | 85 kg | 115 kg | 140 kg | 160 kg |
| Atlas Stone | 110 kg | 140 kg | 165 kg | 185 kg |
| Farmer's Walk (per hand) | 85 kg | 110 kg | 125 kg | 140 kg |
| Yoke Walk | 220 kg | 295 kg | 350 kg | 390 kg |
Under 105 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 250 kg | 320 kg | 370 kg | 410 kg |
| Log Press | 100 kg | 130 kg | 155 kg | 175 kg |
| Atlas Stone | 130 kg | 160 kg | 180 kg | 200 kg |
| Farmer's Walk (per hand) | 95 kg | 120 kg | 140 kg | 155 kg |
| Yoke Walk | 250 kg | 330 kg | 380 kg | 420 kg |
Under 120 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 270 kg | 345 kg | 400 kg | 440 kg |
| Log Press | 110 kg | 145 kg | 170 kg | 190 kg |
| Atlas Stone | 140 kg | 170 kg | 195 kg | 215 kg |
| Farmer's Walk (per hand) | 100 kg | 130 kg | 150 kg | 165 kg |
| Yoke Walk | 270 kg | 350 kg | 405 kg | 450 kg |
120+ kg (SHW)
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 280 kg | 365 kg | 420 kg | 470 kg |
| Log Press | 120 kg | 155 kg | 185 kg | 210 kg |
| Atlas Stone | 150 kg | 180 kg | 210 kg | 230 kg |
| Farmer's Walk (per hand) | 110 kg | 140 kg | 160 kg | 180 kg |
| Yoke Walk | 290 kg | 370 kg | 430 kg | 480 kg |
Under 64 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 120 kg | 160 kg | 195 kg | 220 kg |
| Log Press | 40 kg | 55 kg | 70 kg | 82 kg |
| Atlas Stone | 60 kg | 80 kg | 100 kg | 115 kg |
| Farmer's Walk (per hand) | 40 kg | 55 kg | 65 kg | 75 kg |
| Yoke Walk | 120 kg | 170 kg | 210 kg | 240 kg |
Under 82 kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 140 kg | 185 kg | 225 kg | 260 kg |
| Log Press | 50 kg | 68 kg | 85 kg | 100 kg |
| Atlas Stone | 75 kg | 100 kg | 120 kg | 140 kg |
| Farmer's Walk (per hand) | 50 kg | 65 kg | 80 kg | 90 kg |
| Yoke Walk | 140 kg | 200 kg | 245 kg | 280 kg |
82+ kg
| Event | Local | National | World Class | Elite |
|---|---|---|---|---|
| Deadlift | 155 kg | 205 kg | 255 kg | 290 kg |
| Log Press | 55 kg | 75 kg | 95 kg | 112 kg |
| Atlas Stone | 85 kg | 110 kg | 135 kg | 155 kg |
| Farmer's Walk (per hand) | 55 kg | 72 kg | 88 kg | 100 kg |
| Yoke Walk | 155 kg | 220 kg | 270 kg | 310 kg |
How to Interpret These Benchmarks
They Are Competitive Targets, Not Minimums
These numbers represent what you need to be competitive at each level, not the minimum to enter. You can compete at a local show with numbers below the "Local" benchmark - these are what the top performers at that level typically lift.
Weight Class Matters More Than You Think
A 100 kg log press means very different things for an 80 kg athlete versus a 120 kg athlete. Always compare your numbers within your weight class. Relative strength (strength-to-bodyweight ratio) determines your competitiveness far more than absolute numbers.
Events Are Not Equally Trainable
Deadlift numbers tend to climb steadily with training. Log press improvements often plateau for months, then jump suddenly when technique clicks. Atlas stone performance is heavily technique-dependent and can improve dramatically with practice even without strength gains.
Your Weakest Event Determines Your Placing
In strongman, you compete across multiple events. Having one elite-level lift but local-level everything else will not win contests. The most successful competitors are consistently strong across all events rather than exceptional in one.
Check Your Level
Enter your numbers into our strength standards checker for a detailed breakdown of where you stand on every strongman event.
About Strongman Benchmarks
These professional strongman benchmarks provide a realistic picture of what it takes to compete at each level of the sport. Unlike theoretical calculators or self-reported gym numbers, these benchmarks are drawn from actual competition performances across thousands of strongman contests worldwide.
Data Sources
Benchmarks are calibrated using competition data from Strongman Corp, Giants Live, World's Strongest Man, Arnold Strongman Classic, and international federations. "Local" numbers represent typical winning performances at novice/amateur shows. "National" represents top-10 finishes at national championships. "World Class" represents professional qualifiers and international competitors. "Elite" represents WSM and Arnold finalists.
Weight Classes
Men's weight classes follow the Strongman Corp system: Under 80 kg, Under 90 kg, Under 105 kg, Under 120 kg, and 120+ kg (super heavyweight). Women's classes are Under 64 kg, Under 82 kg, and 82+ kg. If your bodyweight falls between two classes, use the class above your current weight.
Why Five Events
We selected the five events that appear most frequently in strongman competitions: Deadlift (appears in over 80% of contests), Log Press (75%+), Atlas Stones (70%+), Farmer's Walk (65%+), and Yoke Walk (60%+). These five events form the core of strongman competition at every level and provide a comprehensive picture of an athlete's overall strength.
Using Benchmarks for Programming
Identify the events where you fall furthest below your target level. These "gap events" should receive priority in your training program. If your deadlift is at the National level but your log press is at Local, you will gain more competition points by focusing on pressing strength than by adding 10 kg to an already-strong deadlift.
Frequently Asked Questions
We analyzed competition results from over 2,000 strongman contests across Strongman Corp, Giants Live, WSM, and Arnold events. The benchmarks represent typical winning performances at each competitive level, averaged across multiple competitions and years to smooth out outliers.
The Local and National benchmarks are absolutely achievable naturally with dedicated training. World Class numbers are reachable for gifted natural athletes. Elite numbers in the heavyweight and super heavyweight classes often (but not always) reflect enhanced athletes. In tested federations like Drug Free Strongman, the natural elite typically falls between our National and World Class benchmarks.
Women's strongman competition is growing rapidly, but historical data is more limited than men's. We use three broad classes (Under 64, Under 82, 82+) that cover the most common competition divisions. As more data becomes available from women's competitions, we will expand to include additional weight classes.
Our Strength Standards classify individual athletes across five levels (Beginner through Elite) based on bodyweight ratios. These benchmarks focus specifically on competition performance targets. The Standards checker is better for personal assessment; these benchmarks are better for understanding what you will face in competition.
We focused on the five most common competition events. Tire flip, keg toss, sandbag loading, and other events vary so much in implement specification (tire weight, keg size, platform height) that standardized benchmarks are less meaningful. For those events, our Strength Standards page covers all 10 major event categories.
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