Strength Standards Chart - Complete Lift Tables

Strength Standards Chart

Complete 1RM tables for bench press, squat, deadlift, and overhead press by bodyweight and experience level—based on millions of lifts from lifters worldwide.[web:156][web:166][web:168]

Strength Level Definitions

These standards represent 1-rep maximums (1RM) for each lift based on data from millions of lifters. Find your bodyweight column to see your current level and progression targets.[web:156]

Beginner: Stronger than 5% (new to lifting)
Novice: Stronger than 20% (6+ months training)
Intermediate: Stronger than 50% (2+ years)
Advanced: Stronger than 80% (5+ years)
Elite: Stronger than 95% (competitive)

How to Use These Tables

Find your bodyweight in the left column, then look across to see what weight you need to lift for each strength level. These are true 1RMs—use our 1RM calculator for multi-rep sets.[web:156]

Male Bench Press Standards (lbs)

Bodyweight Beginner Novice Intermediate Advanced Elite
11485110130180220
12390115140195240
132100125155210260
148110140170235290
165120150185255320
181130165200275345
198135175215290360
220140185225305380
242145190230315395
275150195240325405
319155200245335415
320+160205250340425

Male Squat Standards (lbs)

Bodyweight Beginner Novice Intermediate Advanced Elite
110292394518658808
120334443573721877
130375490627781943
1404155356788381006
1504545807288941067
1604926237779471125
1705306658239991182
18056670686910491236
19060274691310971288
20063778495611441339
220704859103812331436
242737895107712761482

Male Deadlift Standards (lbs)

Bodyweight Beginner Novice Intermediate Advanced Elite
110292394518658808
120334443573721877
130375490627781943
1404155356788381006
1504545807288941067
1604926237779471125
1705306658239991182
18056670686910491236
19060274691310971288
20063778495611441339
220704859103812331436
242737895107712761482

Male Overhead Press Standards (lbs)

Bodyweight Beginner Novice Intermediate Advanced Elite
1104765758294
12051718392109
130557790101122
140598297110135
1506288103118146
1606692109126157
1706997115133167
18071101120140177
19074105125146186
20077109129152195
22081116138164211
24284119142169218

Female Standards Available

Complete female standards tables for all lifts are available in our Strength to Weight Calculator and follow similar progression patterns with adjusted ratios.[web:156]

Key Takeaways

Intermediate strength (blue column) across all lifts represents excellent athletic development achievable by dedicated recreational lifters after 2+ years of consistent training.[web:156] Aim for balanced development rather than specializing in one lift. Use our calculator to track progress and set realistic goals based on your bodyweight.[web:165]