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Strength Standards
See how your lifts compare to established strength benchmarks
Strength
kg
kg
What This Calculator Measures
Strength standards provide context for your lifts by comparing them to established benchmarks relative to your body weight. Rather than looking at absolute numbers, the body weight multiplier tells you how strong you are proportional to your size, which is a fairer measure across different weight classes.
How It Works
The calculator divides your lift weight by your body weight to produce a ratio. This ratio is then compared against widely-used strength standards for each lift.
Male Standards (Body Weight Multiplier)
| Level | Squat | Bench Press | Deadlift |
|---|---|---|---|
| Beginner | < 0.75x | < 0.5x | < 1.0x |
| Novice | 0.75 - 1.25x | 0.5 - 1.0x | 1.0 - 1.5x |
| Intermediate | 1.25 - 1.75x | 1.0 - 1.5x | 1.5 - 2.0x |
| Advanced | 1.75 - 2.5x | 1.5 - 2.0x | 2.0 - 2.75x |
| Elite | 2.5x+ | 2.0x+ | 2.75x+ |
For example, an 80 kg lifter benching 100 kg has a ratio of 1.25x, placing them at the **Intermediate** level.
Limitations
•These standards are general guidelines. Actual competitive standards vary by federation and weight class.
•Strength ratios naturally decrease as body weight increases due to the square-cube law. A 60 kg lifter will typically have higher ratios than a 120 kg lifter at the same skill level.
•Age, training history, and individual leverages all affect where you fall.