LiftCodex is in alpha — data and features are still being refined.
LiftCodex

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How strong
are you, really?

Strength standards for 64 exercises adjusted for your bodyweight, gender, and experience level. From beginner to elite — instantly.

Check My Level → Browse All Standards
Bench Press Squat Deadlift Shoulder Press Pull Ups Dumbbell Curl
64
Exercises tracked
24
Free calculators
10
Training programs
5
Experience levels
New tool

Where do you rank?

Enter your main lifts and bodyweight — get your strength level across squat, bench, deadlift, and overhead press in seconds. Plus a program recommendation.

Find My Rank →

Popular Standards

View all 64 →
Bench Press → Squat → Deadlift → Shoulder Press → Pull Ups → Dumbbell Curl →

Calculators

View all 24 →
One Rep Max Estimate your 1RM from any set RPE Calculator Convert RPE to percentage of 1RM Warm-up Sets Auto-generate progressive warm-ups TDEE Calculator Total daily energy expenditure Macro Calculator Protein, carbs and fat targets Plate Calculator Plates needed for any weight

Training Programs

View all 10 →
StrongLifts 5×5 Beginner Simple linear progression Starting Strength Beginner The classic novice barbell program 5/3/1 Intermediate Jim Wendler's proven strength cycle PHUL Intermediate Power + hypertrophy upper/lower split Push Pull Legs Intermediate High-frequency 6-day split Sheiko Advanced High-frequency submaximal powerlifting

Guides

Browse guides →
How to Increase Your Squat
Barbell
→
How to Increase Your Bench Press
Barbell
→
How to Increase Your Deadlift
Barbell
→
How to Increase Your Overhead Press
Barbell
→
Supplement Guide
Nutrition
→
Equipment Guide
Gear
→

How strength levels work

Five levels based on statistical distribution across the lifting population — adjusted for your bodyweight.

Beginner
Top 80% · New to training
Novice
Top 60% · 6+ months
Intermediate
Top 40% · ~2 years
Advanced
Top 20% · Serious lifter
Elite
Top 5% · Competitive