Strength Standards
See where your squat, bench, deadlift and overhead press stack up - Beginner to Elite - for your bodyweight and sex.
How it works
Each lift is compared to five tiers - Beginner, Novice, Intermediate, Advanced, Elite - scaled to your bodyweight. Stronger lifters at a given bodyweight rank higher; the same absolute weight ranks lower as bodyweight rises, using allometric scaling:
standard(bw) = ratio · bodyweight · ( bwref / bodyweight )0.33That captures the real-world pattern that strength rises with size but not linearly - a 120kg lifter isn't expected to be 50% stronger than an 80kg lifter just from bodyweight. Your overall class is the lowest tier across the lifts you enter, so it reflects your weakest link.
Worked example
An 80kg man with a 180kg deadlift sits at roughly 2.25× bodyweight - into the Advanced band, with about 20kg to the Elite threshold.
Frequently asked questions
1RM or working weights?
Standards are one-rep maxes. Enter your best single, or estimate it from a recent set with a 1RM calculator first - comparing working weights to 1RM standards understates your level.
What counts as Intermediate?
Roughly a few years of consistent training with solid technique - for many men a bodyweight bench, ~1.5× squat and ~2× deadlift, adjusted for bodyweight. Tiers run Beginner → Novice → Intermediate → Advanced → Elite.
How are these calculated?
Bodyweight-ratio standards with allometric scaling (strength ∝ bodyweight^0.67). It's a v1 guidance model, cross-referenced against published sources, not a verbatim copy of any single chart.
Do they account for age and sex?
Sex is built in and bodyweight is fully accounted for. Age is not factored into this v1 model, so older lifters should treat the result as a general benchmark.
Where does the data come from?
Informed by widely published references including ExRx.net and the public Symmetric Strength dataset. Standards are approximate and least precise at bodyweight extremes - guidance, not a verdict.