Strength Standards Calculator
Compare your bench, squat, and deadlift to standards.
Intermediate
Ratio to bodyweight
1.03x
Next: Advanced
270 lb
Gap to next
+85 lb
| Tier | x Bodyweight | Target |
|---|---|---|
| Untrained | 0.50x | 90 lb |
| Novice | 0.75x | 135 lb |
| Intermediate | 1.00x | 180 lb |
| Advanced | 1.50x | 270 lb |
| Elite | 2.00x | 360 lb |
Multipliers come from common gym tier charts (similar to Symmetric Strength, ExRx). They apply to a healthy adult lifter. Tall, short, and very heavy or light lifters often beat or miss these by a wide margin.
About
Where does your lift sit relative to other lifters of your bodyweight and sex? This uses the standard tiers (untrained, novice, intermediate, advanced, elite) used in strength training references.
How to use
- Enter sex, bodyweight, and 1RM for the lift.
- See your tier and how far to the next.
FAQ
Where do these standards come from?+
ExRx and Lon Kilgore's data, which aggregates results from gym surveys and powerlifting meets. They're not perfect but reasonable benchmarks.
Are these for raw or equipped?+
Raw, no belt or wraps. Add 10-15% for belt + sleeves on squat and deadlift if competing equipped.