Strength Standards by Exercise
Bodyweight-adjusted strength standards for 343 exercises, for men and women. Pick a lift to see the one-rep max you need at your bodyweight to rank Novice, Intermediate, Advanced, Elite, or World Class.
Prefer to just enter your lifts? The strength standards calculator scores every lift for you and builds your Strength Score across all 12 muscle groups.
Popular lifts
Chest
- Barbell Bench Press standards
- Barbell Guillotine Press standards
- Barbell Larsen Press standards
- Cable Crossover standards
- Cable Fly (high to low) standards
- Cable Fly (low to high) standards
- Decline Bench Press standards
- Decline Dumbbell Fly standards
- Decline Dumbbell Press standards
- Decline Push Up standards
- Dumbbell Fly standards
- Dumbbell Hex Press standards
- Dumbbell Larsen Press standards
- Dumbbell Press standards
- Incline Bench Press standards
- Incline Close Grip Barbell Bench Press standards
- Incline Dumbbell Fly standards
- Incline Dumbbell Press standards
- Incline Push Up standards
- Incline Smith Machine Bench standards
- Iso Lateral Decline Chest Press standards
- Iso Lateral Incline Chest Press standards
- Iso-lateral Chest Press standards
- Kneeling Push Up standards
- Pec Deck Machine standards
- Reverse Grip Barbell Bench Press standards
- Seated Cable Chest Press standards
- Seated Chest Press Machine standards
- Smith Machine Bench standards
- Wide Grip Barbell Bench Press standards
- Wide Grip Push Up standards
- Wide Grip Smith Machine Bench Press standards
Back
- Archer Pull Up standards
- Band Assisted Chin Up standards
- Band Assisted Pull Up standards
- Barbell Cheat Row standards
- Barbell Inverted Row standards
- Barbell Pullover standards
- Barbell Rack Pull standards
- Barbell Row standards
- Bent Over Neutral Grip T Bar Row standards
- Bent Over T Bar Row standards
- Bent Over Underhand Grip T Bar Row standards
- Cable Pullover standards
- Cable Row standards
- Chest Supported Dumbbell Row standards
- Chest Supported Single Arm Cable Row standards
- Chest Supported Smith Machine Row standards
- Close Grip Chin Up standards
- Close Grip Pull Up standards
- Close Grip Pulldown standards
- Close Neutral Grip Cable Row standards
- Deadlift standards
- Dumbbell One Arm Row standards
- Dumbbell Pullover standards
- EZ Bar Pullover standards
- Incline Dumbbell Row standards
- Iso Lateral Close Grip Pulldown standards
- Iso Lateral High Row standards
- Iso Lateral Low Row standards
- Iso-Lateral Pulldown standards
- Iso-Lateral Row Machine standards
- Iso-Lateral Wide Pulldown standards
- Kettlebell Deadlift standards
- Kettlebell Row standards
- Machine Pullover standards
- Muscle Up standards
- Neutral Close Grip Pulldown standards
- Neutral Grip Pulldown standards
- Neutral Grip Seated Machine Row standards
- Neutral Grip T Bar Row standards
- Pendlay Row standards
- Plate Pullover standards
- Pulldown standards
- Reverse Grip Barbell Row standards
- Reverse Grip Pulldown standards
- Seated Row Machine standards
- Single Arm Cable Row standards
- Single Arm Kettlebell Row standards
- Single Arm Lat Pulldown standards
- Smith Machine Row standards
- Sumo Deadlift standards
- T-Bar Row standards
- Trap Bar Deadlift standards
- Underhand Grip Seated Machine Row standards
- Underhand Grip T Bar Row standards
- Wide Grip Chin Up standards
- Wide Grip Pull Up standards
- Yates Row standards
Shoulders
- Arnold Press standards
- Barbell Behind The Back Shrug standards
- Barbell Front Raise standards
- Barbell Push Press standards
- Barbell Shrug standards
- Barbell Upright Row standards
- Barbell Z Press standards
- Behind The Back Barbell Overhead Press standards
- Cable Cuffed Lateral Raise standards
- Cable External Rotation standards
- Cable Front Raise standards
- Cable Internal Rotation standards
- Cable Lateral Raise standards
- Cable Rear Delt Fly standards
- Cable Shrug standards
- Cable Standing Y Raise standards
- Cable Upright Row standards
- Clean standards
- Clean & Press standards
- Cuffed Cable Seated Y Raise standards
- Dumbbell External Rotation standards
- Dumbbell Face Pull standards
- Dumbbell Front Raise standards
- Dumbbell Incline Y Raise standards
- Dumbbell Internal Rotation standards
- Dumbbell Kelso Shrug standards
- Dumbbell Lateral Raise standards
- Dumbbell Push Press standards
- Dumbbell Rear Delt Fly standards
- Dumbbell Shoulder Press standards
- Dumbbell Shrug standards
- Dumbbell Upright Row standards
- Dumbbell Z Press standards
- Face Pull standards
- Handstand Push Up standards
- High Cable Cuffed Lateral Raise standards
- High Cable Lateral Raise standards
- Incline Dumbbell Front Raise standards
- Incline Dumbbell Rear Delt Fly standards
- Incline Side Lateral Raise standards
- Iso Lateral Shoulder Press standards
- Kettlebell Military Press standards
- Kettlebell Shrug standards
- Kettlebell Upright Row standards
- Landmine Press standards
- Lateral Raise Machine standards
- Machine Row Kelso Shrug standards
- Military Press standards
- Neutral Grip Machine Shoulder Press standards
- Pike Push Up standards
- Plate Front Raise standards
- Plate Loaded Machine Lateral Raise standards
- Plate Overhead Raise standards
- Rear Delt Fly Machine standards
- Seated Barbell Overhead Press standards
- Seated Dumbbell Front Raise standards
- Seated Lateral Raise standards
- Shoulder Press Machine standards
- Single Arm Landmine Press standards
- Smith Machine Behind The Back Shrug standards
- Smith Machine Shrug standards
- Snatch standards
- T-Bar Kelso Shrug standards
- Upright Row standards
Biceps
- Bar Cable Curl standards
- Barbell Bicep Curl standards
- Barbell Cheat Curl standards
- Barbell Drag Curl standards
- Bayesian Curl standards
- Cable Concentration Curl standards
- Cable Curl standards
- Cable Hammer Curl standards
- Close Grip EZ Bar Curl standards
- Concentration Curl standards
- Dumbbell Bicep Curl standards
- Dumbbell Incline Hammer Curl standards
- Dumbbell Preacher Curl standards
- Dumbbell Preacher Hammer Curl standards
- Dumbbell Zottman Curl standards
- EZ Bar Curl standards
- EZ Bar Preacher Curl standards
- Face Away Cable Curl standards
- Hammer Curl standards
- Incline Dumbbell Curl standards
- Incline Hammer Curl standards
- Kettlebell Bicep Curl standards
- Preacher Curl Machine standards
- Reverse Barbell Curl standards
- Reverse Cable Curl standards
- Reverse Dumbbell Curl standards
- Reverse EZ Bar Curl standards
- Reverse EZ Bar Preacher Curl standards
- Reverse Single Arm Cable Curl standards
- Rope Hammer Curl standards
- Seated Cable Curl standards
- Seated Dumbbell Bicep Curl standards
- Seated Dumbbell Hammer Curl standards
- Seated Dumbbell Zottman Curl standards
- Seated Reverse Dumbbell Curl standards
- Spider Curl standards
Triceps
- Bar Pushdown standards
- Barbell JM Press standards
- Barbell Overhead Tricep Extension standards
- Barbell Skullcrusher standards
- Bench Dip standards
- Cable Cuffed Single Arm Tricep Extension standards
- Cable Dual Overhead Tricep Extension standards
- Cable Single Arm Extension standards
- Cable Single Arm Overhead Tricep Extension standards
- Cable Straight Bar Overhead Tricep Extension standards
- Cable V Bar Overhead Tricep Extension standards
- Cable V Bar Pushdown standards
- Close Grip Bench Press standards
- Close Grip Push Up standards
- Close Grip Smith Machine Bench Press standards
- Diamond Push Up standards
- Dumbbell Kickback standards
- Dumbbell Tricep Extension standards
- EZ Bar Overhead Tricep Extension standards
- EZ Bar Skullcrusher standards
- Incline Close Grip Smith Machine Bench Press standards
- Katana Extension standards
- Machine Dip standards
- Machine Overhead Tricep Extension standards
- Machine Tricep Extension standards
- Plate Loaded Machine Dip standards
- Rope Overhead Extension standards
- Rope Pushdown standards
- Smith Machine JM Press standards
- Tricep Extension standards
- Weighted Bench Dip standards
Quads
- Barbell Back Squat standards
- Barbell Box Squat standards
- Barbell Bulgarian Split Squat standards
- Barbell Front Elevated Split Squat standards
- Barbell Front Squat standards
- Barbell Lunge standards
- Barbell Reverse Lunge standards
- Barbell Split Squat standards
- Barbell Walking Lunge standards
- Belt Squat standards
- Bulgarian Split Squat standards
- Cable Step Up standards
- Dumbbell Front Elevated Split Squat standards
- Dumbbell Lunge standards
- Dumbbell Reverse Lunge standards
- Dumbbell Split Squat standards
- Dumbbell Squat standards
- Dumbbell Step Up standards
- Dumbbell Walking Lunge standards
- Goblet Squat standards
- Hack Squat standards
- Hip Adductor standards
- Kettlebell Front Lunge standards
- Kettlebell Reverse Lunge standards
- Landmine Squat standards
- Leg Extension standards
- Leg Press standards
- Lunge standards
- Machine Leg Press standards
- Pendulum Squat standards
- Reverse Nordic Curl standards
- Single Leg Leg Extension standards
- Single Leg Leg Press standards
- Sissy Squat standards
- Smith Machine Front Elevated Split Squat standards
- Smith Machine Lunge standards
- Smith Machine Rear Elevated Split Squat standards
- Smith Machine Split Squat standards
- Smith Machine Squat standards
- Zercher Squat standards
Hamstrings
- Barbell RDL standards
- Cable RDL standards
- Dumbbell RDL standards
- Glute Ham Raise Sit Up standards
- Good Morning standards
- Kettlebell RDL standards
- Leg Curl standards
- Lying Leg Curl standards
- Nordic Curl standards
- Romanian Deadlift standards
- Seated Single Leg Leg Curl standards
- Single Leg Dumbbell RDL standards
- Smith Machine Good Morning standards
- Smith Machine RDL standards
- Standing Single Leg Leg Curl standards
- Stiff Leg Deadlift standards
Glutes
- Barbell Glute Bridge standards
- Barbell Kas Glute Bridge standards
- Bodyweight Glute Bridge standards
- Cable Glute Kickback standards
- Cable Hip Abductor standards
- Cable Kickback standards
- Donkey Kick standards
- Dumbbell Glute Bridge standards
- Dumbbell Hip Thrust standards
- Dumbbell Kas Glute Bridge standards
- Hip Abductor standards
- Hip Thrust standards
- Machine Glute Bridge standards
- Machine Rear Glute Kickback standards
- Single Leg Bodyweight Glute Bridge standards
- Single Leg Bodyweight Hip Thrust standards
- Single Leg Smith Machine Hip Thrust standards
- Smith Machine Hip Thrust standards
Calves
- Barbell Calf Raise standards
- Bodyweight Elevated Calf Raise standards
- Calf Raises standards
- Elevated Smith Machine Calf Raise standards
- Hack Squat Calf Raise standards
- Machine Leg Press Calf Raise standards
- Seated Machine Calf Raise standards
- Seated Single Leg Machine Calf Raise standards
- Single Leg Leg Press Calf Raise standards
- Single Leg Machine Leg Press Calf Raise standards
- Smith Machine Calf Raise standards
- Standing Dumbbell Calf Raise standards
- Standing Machine Calf Raise standards
- Standing Single Leg Calf Raise standards
Forearms
- Barbell Standing Back Wrist Curl standards
- Barbell Wrist Curl standards
- Barbell Wrist Extension standards
- Cable Standing Back Wrist Curl standards
- Cable Wrist Curl standards
- Dead Hang standards
- Dumbbell Standing Back Wrist Curl standards
- Dumbbell Wrist Extension standards
- EZ Bar Standing Back Wrist Curl standards
- EZ Bar Wrist Curl standards
- EZ Bar Wrist Extension standards
- Kettlebell Farmer Carry standards
- Reverse Cable Wrist Curl standards
- Single Arm Dead Hang standards
- Wrist Curl standards
Abs
- Barbell Rollout standards
- Bicycle Crunch standards
- Cable Crunch standards
- Cable Side Crunch standards
- Captains Chair Knee Raise standards
- Captains Chair Leg Raise standards
- Decline Sit Up standards
- Dumbbell Oblique Crunch standards
- Hanging Knee Raise standards
- L Sit standards
- Machine Crunch standards
- Mountain Climber standards
- Reverse Crunch standards
- Russian Twist standards
- Standing Barbell Rollout standards
- Standing Cable Crunch standards
- Standing Wheel Rollout standards
- Weighted Russian Twist standards
- Wheel Rollout standards
Lower Back
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The Stronger app compares every set you log against these standards, scores all 12 muscle groups, and tracks your Strength Score over time.
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