Strength Standards Calculator: How Strong Are You?
Enter your lifts below to calculate your one-rep max, compare your strength level to population standards for your bodyweight, and watch your muscle groups light up on the body diagram. Add lifts for multiple exercises to build your complete Strength Score.
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Add your bodyweight above first — every score is relative to it.
Add a lift above and your muscles light up here as you go.
What Is the Strength Score?
The Strength Score is Stronger's proprietary system for measuring your overall strength across all major muscle groups. It takes your performance on key barbell lifts, calculates your estimated one-rep max, and compares it to population-level strength standards based on your bodyweight and gender.
Each lift you enter is scored from Beginner to World Class, and the corresponding muscle group on the body diagram lights up with the matching colour. As you add more lifts, the diagram progressively fills in, giving you a visual map of your strengths and weaknesses.
When you have scored three or more muscle groups, the calculator displays your overall Strength Score — the average of all your scored muscle groups. In the Stronger app, your Strength Score updates automatically with every workout, tracks over time, and lets you compete with friends.
What Are Strength Standards?
Strength standards are benchmarks that classify your lifting performance relative to the general population. They are based on large datasets of lifters across all experience levels, adjusted for bodyweight and gender. The six levels are:
- Beginner — Untrained or brand new to lifting. Most healthy adults start here.
- Novice — Several months of consistent training. Basic movement patterns established.
- Intermediate — 1-2 years of serious training. Significant strength built above untrained levels.
- Advanced — 3-5+ years of dedicated training. Strong relative to bodyweight.
- Elite — Top 5% of the lifting population. Competitive-level strength.
- World Class — The strongest fraction of lifters anywhere. Strength on par with national and international competitors.
Standards are most useful as a directional guide rather than an absolute measure. Factors like limb length, training history, and sport-specific goals all influence what is "good" for any individual. Use them to identify weak points and track progress over time.
Strength Standards by Bodyweight
The tables below show the estimated one-rep max (in kg) you need to reach each strength level on the four headline barbell lifts. They use the same bodyweight-adjusted boundaries as the calculator above, so you can look up your target or enter your lifts to get an exact result. Anything below the Novice column counts as Beginner.
For full tables covering more lifts, rep-based estimates, and how to use these numbers in your training, see our complete strength standards guide.
Bench Press Strength Standards
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 60 kg | 45 | 75 | 105 | 120 | 145 |
| 70 kg | 52.5 | 87.5 | 122.5 | 140 | 167.5 |
| 80 kg | 60 | 100 | 140 | 160 | 192.5 |
| 90 kg | 67.5 | 112.5 | 157.5 | 180 | 215 |
| 100 kg | 75 | 125 | 175 | 200 | 240 |
| 110 kg | 82.5 | 137.5 | 192.5 | 220 | 265 |
| 120 kg | 90 | 150 | 210 | 240 | 287.5 |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 50 kg | 25 | 37.5 | 50 | 75 | 90 |
| 60 kg | 30 | 45 | 60 | 90 | 107.5 |
| 70 kg | 35 | 52.5 | 70 | 105 | 125 |
| 80 kg | 40 | 60 | 80 | 120 | 145 |
| 90 kg | 45 | 67.5 | 90 | 135 | 162.5 |
| 100 kg | 50 | 75 | 100 | 150 | 180 |
Squat Strength Standards
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 60 kg | 75 | 90 | 135 | 165 | 197.5 |
| 70 kg | 87.5 | 105 | 157.5 | 192.5 | 230 |
| 80 kg | 100 | 120 | 180 | 220 | 265 |
| 90 kg | 112.5 | 135 | 202.5 | 247.5 | 297.5 |
| 100 kg | 125 | 150 | 225 | 275 | 330 |
| 110 kg | 137.5 | 165 | 247.5 | 302.5 | 362.5 |
| 120 kg | 150 | 180 | 270 | 330 | 395 |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 50 kg | 37.5 | 62.5 | 75 | 100 | 120 |
| 60 kg | 45 | 75 | 90 | 120 | 145 |
| 70 kg | 52.5 | 87.5 | 105 | 140 | 167.5 |
| 80 kg | 60 | 100 | 120 | 160 | 192.5 |
| 90 kg | 67.5 | 112.5 | 135 | 180 | 215 |
| 100 kg | 75 | 125 | 150 | 200 | 240 |
Deadlift Strength Standards
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 60 kg | 90 | 120 | 150 | 180 | 215 |
| 70 kg | 105 | 140 | 175 | 210 | 252.5 |
| 80 kg | 120 | 160 | 200 | 240 | 287.5 |
| 90 kg | 135 | 180 | 225 | 270 | 325 |
| 100 kg | 150 | 200 | 250 | 300 | 360 |
| 110 kg | 165 | 220 | 275 | 330 | 395 |
| 120 kg | 180 | 240 | 300 | 360 | 432.5 |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 50 kg | 50 | 62.5 | 87.5 | 125 | 150 |
| 60 kg | 60 | 75 | 105 | 150 | 180 |
| 70 kg | 70 | 87.5 | 122.5 | 175 | 210 |
| 80 kg | 80 | 100 | 140 | 200 | 240 |
| 90 kg | 90 | 112.5 | 157.5 | 225 | 270 |
| 100 kg | 100 | 125 | 175 | 250 | 300 |
Overhead Press Strength Standards
Men
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 60 kg | 32.5 | 47.5 | 62.5 | 80 | 97.5 |
| 70 kg | 37.5 | 55 | 72.5 | 95 | 112.5 |
| 80 kg | 45 | 65 | 85 | 107.5 | 130 |
| 90 kg | 50 | 72.5 | 95 | 122.5 | 145 |
| 100 kg | 55 | 80 | 105 | 135 | 162.5 |
| 110 kg | 60 | 87.5 | 115 | 147.5 | 177.5 |
| 120 kg | 65 | 95 | 125 | 162.5 | 195 |
Women
| Bodyweight | Novice | Intermediate | Advanced | Elite | World Class |
|---|---|---|---|---|---|
| 50 kg | 17.5 | 27.5 | 37.5 | 50 | 60 |
| 60 kg | 20 | 32.5 | 45 | 60 | 72.5 |
| 70 kg | 25 | 37.5 | 52.5 | 70 | 85 |
| 80 kg | 27.5 | 45 | 60 | 80 | 95 |
| 90 kg | 32.5 | 50 | 67.5 | 90 | 107.5 |
| 100 kg | 35 | 55 | 75 | 100 | 120 |
How to Improve Your Strength
Building strength is a long-term process that requires consistent training, progressive overload, and adequate recovery. Here are the most effective strategies:
- Apply progressive overload — Gradually increase weight, reps, or sets over time.
- Follow a structured program — A push pull legs split or upper lower split provides the right frequency and volume.
- Master the key lifts — Focus on the squat standards, bench press standards, deadlift standards, and overhead press.
- Track every workout — You cannot improve what you do not measure. Stronger makes it easy to log sets, track progress, and calculate your Strength Score automatically.
Frequently Asked Questions
What is a one-rep max (1RM)?
A one-rep max (1RM) is the maximum amount of weight you can lift for a single repetition with proper form. It is the gold standard for measuring maximal strength on any exercise. You do not need to actually attempt a true 1RM — the calculator estimates it from your weight and reps using the Epley formula.
How accurate is the Epley formula?
The Epley formula (1RM = weight × (1 + reps/30)) is one of the most widely used and validated 1RM prediction formulas. It is most accurate for rep ranges of 1-10. Beyond 10 reps, accuracy decreases because endurance becomes a bigger factor. For the most precise estimate, use a weight you can lift for 3-5 reps.
What are good strength standards for my bodyweight?
Strength standards scale with bodyweight. As a rough guide, an intermediate male lifter bench presses 0.75 to 1.25 times bodyweight, squats 1.25 to 1.5 times, and deadlifts 1.5 to 2 times bodyweight. An intermediate female lifter benches 0.5 to 0.75 times bodyweight, squats 0.75 to 1.25 times, and deadlifts 1 to 1.25 times. The tables on this page show the exact one-rep max targets for each level at your bodyweight.
What counts as an advanced lifter?
An advanced lifter has trained consistently for 3-5+ years and has built significant strength relative to their bodyweight. For example, an advanced male at 80kg bodyweight might bench press 120kg, squat 160kg, and deadlift 190kg. These standards are based on population-level strength data.
How long does it take to reach intermediate strength?
Most lifters can reach intermediate strength levels within 1-2 years of consistent, progressive training. This assumes training 3-4 times per week with a well-structured program, adequate nutrition, and sufficient recovery. Genetics, age, and starting point all influence the timeline.
What is the difference between the web calculator and the Stronger app?
This web calculator lets you manually enter lifts and see your strength levels. The Stronger app automatically calculates your Strength Score from every workout you log, tracks it over time, and shows your progression across all 12 muscle groups. The app also lets you compete with friends and see detailed analytics.
Get Your Full Strength Score in Stronger
The web calculator is just a taste. The Stronger app automatically calculates your Strength Score from every workout, tracks it over time, and lets you compete with friends.
