Strength standards calculator
Enter a recent set for any of ten lifts and see your level on each, an overall strength score, and which lifts lag behind the rest.
Enter a recent hard set for any lift. Leave a lift blank to skip it. For pull-ups and dips, enter the weight you added (0 for bodyweight, a minus number for assistance).
The average of 4 lifts, each scored 0 to 100 against the standards for men at 80 kg.
Your lifts are in balance: none is more than 15 points from your average.
Your lifts
- SquatIntermediate 48Estimated max 140 kg, 1.75× bodyweight28 kg more for Advanced (2.1×)
- Bench pressIntermediate 45Estimated max 99.2 kg, 1.23× bodyweight25 kg more for Advanced (1.55×)
- DeadliftIntermediate 52Estimated max 175 kg, 2.18× bodyweight25 kg more for Advanced (2.5×)
- Overhead pressBeginner 39Estimated max 58.3 kg, 0.72× bodyweight1 kg more for Intermediate (0.74×)
Standards for men at 80 kg
The estimated one rep max where each level starts, rounded to 2.5 kg. Pull-ups and dips show weight added to bodyweight; a minus sign means assistance.
| Lift | Beginner | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| Squat | 90 kg | 120 kg | 167.5 kg | 207.5 kg |
| Bench press | 67.5 kg | 90 kg | 125 kg | 160 kg |
| Deadlift | 105 kg | 140 kg | 200 kg | 240 kg |
| Overhead press | 45 kg | 60 kg | 80 kg | 100 kg |
| Front squat | 72.5 kg | 97.5 kg | 132.5 kg | 162.5 kg |
| Incline bench press | 55 kg | 75 kg | 107.5 kg | 135 kg |
| Romanian deadlift | 92.5 kg | 125 kg | 162.5 kg | 202.5 kg |
| Barbell row | 55 kg | 80 kg | 107.5 kg | 140 kg |
| Pull-up | +10 kg | +22.5 kg | +52.5 kg | +72.5 kg |
| Dip | +22.5 kg | +40 kg | +75 kg | +105 kg |
How the score works
Each set is turned into an estimated one rep max with the Epley formula, counting any reps you had left. That max is divided by your bodyweight, then compared with the standards for your sex to give a score from 0 to 100. Scores start a level at 20 (Beginner), 40 (Intermediate), 60 (Advanced) and 80 (Elite); under 20 reads as Untrained.
Your overall strength score is the average of the lifts you entered, so skipping a lift never drags it down. With three or more lifts, any lift more than 15 points from that average is called out as lagging or strong. It is the same model the Zurge app uses for your strength profile.
Where the standards come from
The standards were rebuilt from published numbers, checked in November 2026. For each lift and level we took the median of these sources, read at 80 kg for men and 60 kg for women:
- Strength Level: standards by lift, sex and bodyweight, built from millions of lifts its users have logged. Its Novice, Intermediate, Advanced and Elite lines start our Beginner, Intermediate, Advanced and Elite.
- Symmetric Strength: its single-lift bodyweight multiples, and the targets from its Strength Score ladder, which scales bodyweight with the Wilks formula.
The Romanian deadlift has only one published source (Strength Level), so its standards rest on that alone. ExRx.net, which hosts the long-standing Kilgore and Rippetoe tables, could not be reached when the data was collected, so it is not included.
To move the standards to your bodyweight, we scale by bodyweight to the power 0.67, as recommended in Jaric (2002), Sports Medicine. Symmetric Strength's member lifts by bodyweight band follow almost the same curve (about 0.6 to 0.7 for men).
What it does not know
- Standards are rough. The sources often disagree by 10 to 30% on a level. Treat a level as a neighbourhood, not a line.
- Age and training age are not counted. A 55 year old and a 25 year old get the same bar, and so do someone in their first year and someone in their tenth.
- Leverages vary. Long arms make the deadlift easier and the bench harder. A lagging lift can be your build as much as your training.
- Technique and depth matter. The standards assume full range: squats to depth, presses locked out, pull-ups from a dead hang.
Questions
How much should I squat, bench and deadlift?
It depends on your sex and bodyweight. For an 80 kg man, Intermediate starts at about 121 kg on the squat, 91 kg on the bench and 140 kg on the deadlift; for a 60 kg woman, about 72 kg, 47 kg and 86 kg. Enter your bodyweight and the table under the calculator shows every level for every lift.
Do I need to test a true one rep max?
No. Enter a recent hard set, like 100 kg for 5, and the calculator estimates your max with the Epley formula. If you stopped short of failure, pick how hard it felt and the reps you had left are counted. Sets of 3 to 8 reps give the best estimate.
Why does a heavier lifter need a smaller multiple of bodyweight?
Strength grows with bodyweight, but more slowly than bodyweight itself, roughly with bodyweight to the power two thirds. So a 100 kg lifter squatting 1.5 times bodyweight is about as strong for their size as a 70 kg lifter squatting about 1.7 times. The standards account for this, so light and heavy lifters are held to a fair bar.
How are pull-ups and dips scored?
On the total weight you move: your bodyweight plus anything you add. Enter 0 for bodyweight reps, a positive number for a belt or vest, or a minus number for band or machine assistance. Eight bodyweight pull-ups already count for something.
What does a lagging lift mean?
With three or more lifts entered, any lift that scores more than 15 points under your average is lagging, and any more than 15 over is strong. A lagging lift is usually the one that will move fastest with a little more attention, though some gaps come from your build rather than your training.